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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daedalus

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  orienteering1 1:27:57 6.41(13:43) 10.32(8:31) 1508 /43c18%
  terrain run1 50:20 6.2(8:07) 9.98(5:03) 285
  grass/trail run1 21:30 3.11(6:55) 5.0(4:18)
  Total3 2:39:47 15.72(10:10) 25.3(6:19) 4358 /43c18%

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Sunday Aug 16, 2015 #

terrain run intervals 50:20 [5] 9.98 km (5:03 / km) +285m 4:25 / km
shoes: hyperxc 2015

Witch's tower approach
57 x 175m avg. 53s (42-58s) with 30s rest
Much more ankle-level debris than before. Definitely much slower now southbound than northbound.
No formal rest between sets but due to unanticipated circumstances, took a total of three 3 min rests and three 1 min rests.
Will probably split future sessions into technique (few fast reps with long recovery) and endurance (many slower reps with short recovery).

Saturday Aug 8, 2015 #

orienteering 59:00 [3] *** 5.0 km (11:48 / km) +150m 10:16 / km
spiked:8/11c shoes: hyperxc 2015

2013 US Night O Champs Blue at Hueston Woods (first 11 controls). (daytime training)
Big mistake on #9, went up wrong stream system towards 16 from the floodplain.
Splits: 1-0.24 2-3.07 3-4.31 4-1.20 5-4.54 6-2.30 7-3.34 8-1.31 9-22.01 10-5.42 11-11.24
Then: 16-9.55 3-10.06 parking-2.21

orienteering race 28:57 [5] *** 5.32 km (5:27 / km)
32c

Miami U PRA
Course 1: Started too fast, ran too slow in the middle (6-11 or so). Did not plan route to 8. Identified the correct tree on 15 by recognizing the two large trees close together. Successfully avoided uncrossable wall mistake on 14 by looking at clue sheet ahead of time.
Course 2: Probably ran too slowly most of the course. Successfully avoided uncrossable wall error on 4.
Sore from tuesday.
* Ran course 2 before course 1.

Tuesday Aug 4, 2015 #

grass/trail run race 21:30 [5] 5.0 km (4:18 / km)
shoes: hyperxc 2015

Possum creek trail run. Unfortunately the course was pretty dry and flat, so I probably should have done better. No one to race against head-to-head for most of the second half.

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