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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 1 days ending Apr 21, 2014:

activity # timemileskm+m
  Orienteering1 59:30 5.45(10:55) 8.77(6:47) 545
  Foot Running1 10:00
  Total1 1:09:30 5.45 8.77 545

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Monday Apr 21, 2014 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (3)

No warm down, didn't have time - needed to write some limericks.

Orienteering race (Easter Day 4) 59:30 [5] 8.77 km (6:47 / km) +545m 5:11 / km
ahr:161 max:173 shoes: Inov8 Xtalon 212 (3)

Reverse order chasing start at the Cherry Farm. Started 2 min behind Kez and needed to defend a 45 second lead over him, and 2 min before Craney and trying to catch a 1.5 min gap to him. Ran reasonably well, I got done by the route choice again - I went straight to 2 which probably cost me 1.5 mins. Maybe if my legs had a bit more in them straight would have been a better option. I caught Kez after the first butterfly, we ran together for most of the rest, but we had different splits in the second butterfly. I lost a bit of time on the first control of the northern loop on the second butterfly, I was going over through the gap but went through the wrong gap and got stuck on the other side coming down. Came into the pivot just before Kez and was glad to have him with me to keep me honest up the tough hills in the last part of the course.

I took a minute out of Craney which was 48 second too little to get onto the podium. Very happy with the result but, if you'd offered me 4th at Easter a month ago I'd have taken it. Got Stingered today though, in fact all us Cockies did (Robbie got 2nd behind Simon, Larry 3rd, me 4th, Craney 5th), we have to forfeit our appearance fees now.

PTE 5.0 (106 hours recovery!? Good one suunto)

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