Training Log Archive: freyatIn the 7 days ending Dec 10, 2023:
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Sunday Dec 10, 2023 #
Running 15:00 [3] 1.5 km (10:00 / km)
Cool down
9 AM
Running 20:34 1.55 km (13:15 / km) +125m 9:27 / km
ahr:153 max:179
Warm up/route to start
Orienteering 1:38:41 9.77 km (10:06 / km) +234m 9:01 / km
ahr:170 max:194
Warrior weekend W21 long
Longest race by substantial amount
Fairly clean nav, happy I was able to keep it up for whole time
No2- got dragged down by other people around the circle needed to focus on my bearing
No5-didn't follow plan trying to keep up with others who also didn't know where they were
Longest race by substantial amount
Fairly clean nav, happy I was able to keep it up for whole time
No2- got dragged down by other people around the circle needed to focus on my bearing
No5-didn't follow plan trying to keep up with others who also didn't know where they were
Saturday Dec 9, 2023 #
10 AM
Orienteering 48:13 4.25 km (11:21 / km) +111m 10:02 / km
ahr:161 max:192
Warrior weekend W21 middle
Fairly clean and was mostlyhappy with my routes and plans
No1- got pushed off line due to hollies and struggled to push back towards control so I messed around in the circle
No3-didny have clear picture
No10-didnt properly read map so plan was partial (not good enough)
No12-just around the control circle,put off by the green
Micro routes were poor and sometimes focused too much on terrain without using compass and got pushed off line
Fairly clean and was mostlyhappy with my routes and plans
No1- got pushed off line due to hollies and struggled to push back towards control so I messed around in the circle
No3-didny have clear picture
No10-didnt properly read map so plan was partial (not good enough)
No12-just around the control circle,put off by the green
Micro routes were poor and sometimes focused too much on terrain without using compass and got pushed off line
Wednesday Dec 6, 2023 #
6 PM
Running 38:34 5.66 km (6:49 / km) +127m 6:08 / km
ahr:167 max:186
Orienteering 34:36 3.62 km (9:33 / km) +22m 9:16 / km
ahr:153 max:175
Tuesday Dec 5, 2023 #
6 PM
Running 38:57 6.47 km (6:01 / km) +72m 5:42 / km
ahr:171 max:197
HH Intervals
4x hard around half the bole to the top and recovery jog down
4x up and overs, two sets
4x hard around half the bole to the top and recovery jog down
4x up and overs, two sets
S&C 10:16 0.23 km (43:41 / km) +1m 42:41 / km
ahr:100 max:127
Core and arms
Monday Dec 4, 2023 #
Dancing 1:20:00
Technique class-
Warm up, legs and a little bit of arm strengthening, technique
Contemporary-
Finishing 2:45 min dance
Warm up, legs and a little bit of arm strengthening, technique
Contemporary-
Finishing 2:45 min dance