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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 7 days ending Aug 11, 2012:

activity # timemileskm+m
  Running3 1:05:41 7.95(8:16) 12.8(5:08) 250
  Orienteering2 1:05:04 4.72(13:47) 7.6(8:34) 18027 /35c77%
  Total3 2:10:45 12.68(10:19) 20.4(6:25) 43027 /35c77%

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Saturday Aug 11, 2012 #

10 AM

Running warm up/down 7:00 [2] 1.3 km (5:23 / km)
shoes: Jalas Black 2008 #2

Orienteering race 46:14 [5] *** 4.7 km (9:50 / km) +165m 8:22 / km
spiked:11/17c shoes: Jalas Black 2008 #2

WCOC Middle, Elbow Blufs, Bragg Creek, AB. About as good as I could expect after not orienteering for over a year. I started off a little shaky after a 1:00 mistake to #1, another 1:00 on #2. I got confused in the "semi-open" area around #5 and dropped another 1:00. Going from #7-8 I went way to far to the left and lost 3:30. Then I lost 1:30 on #13. Placed 11/16, 7th western.
5 PM

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: LaSportiva Crosslite 2010

Orienteering race 18:50 [5] *** 2.9 km (6:30 / km) +15m 6:20 / km
spiked:16/18c shoes: LaSportiva Crosslite 2010

WCOC Sprint, Fish Creek Park, Calgary, AB. Lost 0:10 on #4, 0:15 on a bad route to #7, 0:15 on #12, 0:15 on #13. Really happy with the result. Placed 6/14, 3rd western!

Sunday Aug 5, 2012 #

7 AM

Running 50:41 [2] 10.0 km (5:04 / km) +250m 4:30 / km
shoes: Asics Gel-Nimbus 11 2009

In Koh Tao, Thailand, from the west side of the island to the east side and around. Walked up the supper steep hills.
Route: http://www.gmap-pedometer.com?r=5630106

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