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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Jun 23, 2013:

activity # timemileskm+mload
  Orienteering3 2:13:05 12.71(10:28) 20.46(6:30) 33519 /22c86%43.5
  Running (road)3 45:36 4.83(9:27) 7.77(5:52) 1195.7
  Total4 2:58:41 17.54(10:11) 28.23(6:20) 45419 /22c86%49.3
  [1-5]4 2:32:28

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MoTuWeThFrSaSu

Sunday Jun 23, 2013 #

12 PM

Running (road) warm up/down 6:48 intensity: (4:19 @0) + (1:10 @1) + (1:19 @2) 0.93 km (7:19 / km) +2m 7:14 / km
ahr:123 max:152 shoes: VJ Integrators

Orienteering race 1:07:17 intensity: (7:03 @0) + (5:37 @1) + (8:20 @2) + (28:14 @3) + (18:03 @4) 11.02 km (6:06 / km) +38m 6:00 / km
ahr:157 max:175 shoes: VJ Integrators

SoSOL 6 in Tentsmuir. Nice technical fast forest for the first 12 controls. Then long legs through green where the map was a bit dodgy. Enjoyed it enough and was mostly orienteering well, except for 15 which I think was slightly wrong and losing nearly 3 mins to shea on the routechoice to 18. Seemed to be running alright though.

Saturday Jun 22, 2013 #

1 PM

Orienteering race 29:49 intensity: (1:36 @0) + (2:09 @1) + (6:11 @2) + (18:41 @3) + (1:12 @4) 4.73 km (6:18 / km) +30m 6:06 / km
ahr:155 max:177 shoes: Salomon speed cross 2

Wednesday Jun 19, 2013 #

Event: FVO-Wed Evening Events - Abbey Craig
 
7 AM

Running (road) 22:40 intensity: (1:49 @0) + (6:41 @1) + (10:43 @2) + (3:27 @3) 4.73 km (4:48 / km) +22m 4:41 / km
ahr:142 max:162 shoes: Asics Gel 1170

Morning run around the Meadows.
6 PM

Running (road) warm up/down 6:31 intensity: (5:12 @0) + (1:04 @1) + (15 @2) 1.0 km (6:33 / km) +15m 6:05 / km
ahr:117 max:142 shoes: Salomon speed cross 2

Easy warm up with Shea

Orienteering race 35:59 intensity: (2:15 @0) + (26 @1) + (2:31 @2) + (15:58 @3) + (14:49 @4) **** 4.7 km (7:39 / km) +267m 5:58 / km
ahr:166 max:182 spiked:19/22c shoes: Salomon speed cross 2

FVO WEE - Abbey Craig, the last in the series.

Had the option of doing a Norwegian today, so went for it, for the craic. Went out 2 mins behind Shea.
The circles were hand drawn on the maps at the controls and 1 was a bit off, so I was confused when it wasn't at the lower junction.
It seemed to get harder and harder then.
Caught Shea and Gina at 5, and was then pretty much with Shea for the rest of the course, I would spend less time reading the map and then he would fly past me up the many hills. Pretty fun, mostly took safe routes for obvious reasons.
At the last control there was no map and we were well confused, were about to head back to 21, when we mentioned it a woman who was coming, she said the finish had been on the map at 21. Brief look at each other and then we flew down the hill to the finish. Shea was not having me beat him, though it was close.

GPS route looks really bad on the map, you'll have to extrapolate from the fact that I mostly ran on paths.

Running (road) warm up/down 9:37 intensity: (3:59 @0) + (43 @1) + (2:05 @2) + (2:50 @3) 1.12 km (8:36 / km) +80m 6:20 / km
ahr:124 max:165 shoes: Salomon speed cross 2

Jogged up to the Wallace monument with Shea, nice views. Also had a look at the map at 21.

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