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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: yukongiraffe

In the 7 days ending Feb 11, 2013:

activity # timemileskm+m
  orienteering11 3:40:35 10.19 16.4 370138c
  Running4 1:09:00
  walking1 9:00
  Total11 4:58:35 10.19 16.4 370138c

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Sunday Feb 10, 2013 #

10 AM

Running warm up/down 15:00 [1]
shoes: Asics GEL-Fuji Racer (Men's)

Warm up: Jogging, dynamics

orienteering race 20:23 [3] *** 3.1 km (6:35 / km) +90m 5:45 / km
22c shoes: Asics GEL-Fuji Racer (Men's)

Queen Elizabeth Park - Setup (Vancouver Sprint Camp)

Running warm up/down 13:00 [1]
shoes: Asics GEL-Fuji Racer (Men's)

Cool Down jog
12 PM

Running warm up/down 8:00 [1]
shoes: Asics GEL-Fuji Racer (Men's)

Warm up jog, some dynamics.

orienteering race 20:36 [3] *** 2.5 km (8:14 / km) +90m 6:59 / km
18c shoes: Asics GEL-Fuji Racer (Men's)

Queen Elizabeth Park - Chase

Running warm up/down 5:00 [1]
shoes: Asics GEL-Fuji Racer (Men's)

Short cool down jog
1 PM

orienteering 20:00 [1]
shoes: Asics GEL-Fuji Racer (Men's)

BC Children's Hospital (Vancouver Sprint Camp)

Jogging w/ Mom and Dad

Saturday Feb 9, 2013 #

Event: Vancouver Sprint Camp
 
9 AM

Running warm up/down 8:00 [1]
ahr:144 shoes: Asics GEL-Fuji Racer (Men's)

Warm up jog, some dynamics.

orienteering race 18:55 [4] ***** 2.7 km (7:00 / km)
15c

Lonsdale Quay (vancouver sprint camp).

Running warm up/down 10:00 [1]
ahr:150 shoes: Asics GEL-Fuji Racer (Men's)

Cool down jog around the map.
11 AM

orienteering 34:40 [2] ***
ahr:158 22c shoes: Asics GEL-Fuji Racer (Men's)

Capilano Univerity - partner exercise with Jennifer M.
1 PM

walking warm up/down 9:00 [1]
shoes: Asics GEL-Fuji Racer (Men's)

Warm up: walking, jogging, and minimal dynamics.

orienteering race 24:05 [4] *** 2.5 km (9:38 / km) +100m 8:02 / km
max:186 15c

Greenwood Park (vancouver sprint camp).
2 PM

orienteering 5:44 [3]
ahr:160

Grand Boulevard - O-tervals (Van Sprint Camp). With Jennifer M. Ran the first 2 o-tervals. 1 - 3:12. 2 - 2:32.

Went well: direction out of the control, looking up to spot the next feature.

NI: folding my map smoothly.
4 PM

orienteering race 22:53 [3] *** 2.6 km (8:48 / km) +90m 7:30 / km
22c shoes: Asics GEL-Fuji Racer (Men's)

William Griffin - Farsta (Van Sprint Camp).
5 PM

orienteering 5:48 [2] *** 0.5 km (11:36 / km)
7c shoes: Asics GEL-Fuji Racer (Men's)

Memorial Park - Bonus Tiny Course at 1:2 000

Friday Feb 8, 2013 #

Running warm up/down 10:00 [1]
shoes: Asics GEL-Fuji Racer (Men's)

Jogging from Olympic Village to start of BC Place race. Minimal dynamics.

orienteering race 22:31 [4] 2.5 km (9:00 / km)
shoes: Asics GEL-Fuji Racer (Men's)

BC Place (Vancouver sprint camp).
2 PM

orienteering 25:00 [1] **
17c shoes: Asics GEL-Fuji Racer (Men's)

Sprint camp "warm up course" at Olympic Village.
warm up, legs 8 to 15 fast, cool down .

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