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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending May 27, 2017:

activity # timemileskm+m
  orienteering training2 3:10:42 9.06(21:03) 14.58(13:05) 72
  orienteering competition2 1:52:11 7.12(15:45) 11.46(9:47) 1929 /12c75%
  aerobics/strength class1 1:10:00
  yoga1 1:00:00
  hanging controls1 44:58 1.57(28:39) 2.53(17:48) 14
  road running1 38:50 3.96(9:49) 6.37(6:06) 54
  control pick-up1 25:02 1.05(23:56) 1.68(14:52) 27
  Total9 9:01:43 22.76 36.62 3599 /12c75%
  [1-5]8 4:49:16

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SuMoTuWeThFrSa

Saturday May 27, 2017 #

8 AM

hanging controls 44:58 intensity: (39:42 @0) + (3:41 @1) + (1:31 @2) + (3 @4) + (1 @5) *** 2.53 km (17:48 / km) +14m 17:19 / km
ahr:99 max:178 shoes: Icebug Acceleritas

swapped with Marsha so i got the wooded vague area - which I discovered was quite wet (knee deep in places), mosquito infested and much thicker than mid green.... Part of it was supposed to be white!!
10 AM

orienteering training 1:37:49 intensity: (1:03:20 @0) + (9:56 @1) + (24:13 @2) + (20 @3) **** 7.41 km (13:12 / km) +33m 12:55 / km
ahr:117 max:160 shoes: Icebug Acceleritas

#1: compass work including a corridor. Started off into the nasty green... Only index contours showing in the open areas. Challenging
#2 no compass, no north lines, numbers jumbled. Odd scale.
#3 memory O with map, but only to look at it at the control to plan the leg. Also challenging! Took off 20 minutes
1 PM

orienteering training 1:32:53 intensity: (1:17:08 @0) + (15:45 @1) **** 7.18 km (12:57 / km) +39m 12:36 / km
ahr:105 max:141 shoes: Icebug Acceleritas

#4: contour only map. Very difficult without the vegetation. cheated a couple of times...
#5:control picking. I did 1-18, avoiding the nasty green at the end!
7 PM

orienteering competition (score) 41:12 intensity: (21:12 @2) + (20:00 @3) ** 4.74 km (8:42 / km) +37m 8:22 / km
shoes: Icebug Acceleritas

estimated the HR zones... 40 min allowed. Could probably have got another control...

Thursday May 25, 2017 #

9 AM

aerobics/strength class 1:10:00 [1]

managed 30 minutes of Evelyn's class but then quit and went to the treadmill (20 min), then weights.
5 PM

yoga 1:00:00 [0]

spinal bends and twists

Tuesday May 23, 2017 #

7 PM

road running (from Gord's) 38:50 intensity: (2:38 @0) + (4:45 @1) + (23:35 @2) + (7:52 @3) 6.37 km (6:06 / km) +54m 5:51 / km
ahr:151 max:165 shoes: NB Zee

with Karin. Hot - 27C. Sweaty.

Sunday May 21, 2017 #

10 AM

orienteering competition race (Sage long) 1:10:59 intensity: (9:39 @0) + (20:25 @1) + (37:59 @2) + (2:41 @3) + (15 @4) **** 6.72 km (10:34 / km) +155m 9:28 / km
ahr:143 max:170 spiked:9/12c shoes: Icebugs Zeal-L OLX

Took the trail option to the first control - and had the fastest split (which led to discussion as to whether or not good course planning!) #2 wasn't quite in the right place but I didn't lose too much time on it. Fought through some green at #5, though should have seen that it was on the far side of the green. Teresa had a better route to #7. Lost a couple of minutes on #8 - had to relocate on the top of the rocky hill. Second fastest time on Course 5 - Robert G was ~25s faster. However, I did have a little prior knowledge as this is where I controlled WCOCs in 2014! but coming at areas from different directions makes it seem very different.
Still hot, but no snakes ;-)
2 PM

control pick-up 25:02 [1] 1.68 km (14:52 / km) +27m 13:46 / km
shoes: Icebugs Zeal-L OLX


Long Course 5 - Splits

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