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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Nov 22, 2014:

activity # timemileskm+mload
  Road running2 1:23:37 9.59(8:43) 15.43(5:25) 1735.0
  Orienteering1 1:03:22 4.66(13:36) 7.49(8:27) 11525 /30c83%32.0
  Control clearing/setup1 30:00 0.62(48:17) 1.0(30:00)3.0
  Weights1 25:008.8
  Erging1 8:27 1.24(6:48) 2.0(4:14)3.0
  Total5 3:30:26 16.11 25.93 13225 /30c83%81.8
  [1-5]5 3:29:51

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Saturday Nov 22, 2014 #

Event: OCIN TROL #1 - Diamond Oaks HS
 

Control clearing/setup 30:00 [1] 1.0 km (30:00 / km)
shoes: Inov 340 Pair #2

12 PM

Orienteering race 35:58 intensity: (20:58 @3) + (15:00 @4) *** 4.51 km (7:59 / km) +79m 7:20 / km
spiked:16/19c shoes: Inov 340 Pair #2

Green course at Diamond Oaks. Didn't turn watch on until after control 2.

Had difficulty with a couple of controls in the greener areas, one with a good attackpoint that I still floated past (3, just below the re-entrant junction) and the other with a less solid attackpoint. A pretty good run, with some hesitating on the last few controls deciding what was the best approach (stables, fenced control by the pond). I did manage to pause at a couple of points to make better choices.

Orienteering race 27:24 intensity: (10:00 @3) + (12:24 @4) + (5:00 @5) *** 2.99 km (9:10 / km) +36m 8:39 / km
spiked:9/11c shoes: Inov 340 Pair #2

Still had problems in the darker green in similar places. Apparently, I went slower but I didn't feel like I was dogging it?!

OCIN_Diamond_Oaks_Nov_2014_4 Brown - Splits

OCIN_Diamond_Oaks_Nov_2014_5 Green - Splits

Thursday Nov 20, 2014 #

6 PM

Road running 44:16 intensity: (29 @0) + (15 @1) + (18 @2) + (28:13 @3) + (10:59 @4) + (4:02 @5) 5.26 mi (8:25 / mi) +17m 8:20 / mi
ahr:146 max:167 shoes: Saucony Progrid Wide 2

double NC and change

Wednesday Nov 19, 2014 #

7 PM

Road running 39:21 intensity: (6 @0) + (2 @1) + (4:25 @2) + (28:29 @3) + (6:19 @4) 4.33 mi (9:06 / mi)
ahr:142 max:158 shoes: Saucony Progrid Wide 2

double loop of NCHS up and down Lincoln. Cold westerly wind on the unsheltered legs

Tuesday Nov 18, 2014 #

Erging 8:27 [3] 2.0 km (4:14 / km)

2000 m @28 setting 8

Weights 25:00 [3]

1 set

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