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Attackpoint - performance and training tools for orienteering athletes

Training Log: O Joy

In the last 7 days:

activity # timemileskm+m
  run1 59:35 5.24(11:22) 8.43(7:04) 38
  Orienteering1 53:31 3.88(13:48) 6.24(8:34) 2118c
  core/stretch1 15:00
  warm up/cool down1 5:46 0.23(24:33) 0.38(15:15)
  Total3 2:13:52 9.35 15.05 5818c
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Sunday Jan 21 #

2 PM

Orienteering race 35:21 [3] ** 2.59 mi (13:39 / mi) +4m 13:35 / mi
9c shoes: X-Talon 212

OLOU GoGo Sunday series Advanced Course in Shawnee Park set by Laurie Bishop. Runners course that had a huge unmapped dirt pile and construction area between C3 and C4. I took the wrong gamble on the way around and ended up loosing 6 min.

Orienteering race 18:10 [3] * 1.29 mi (14:05 / mi) +16m 13:33 / mi
9c shoes: X-Talon 212

Shawnee Park short course. Easy open urban park runner's course.

Saturday Jan 20 #

8 AM

run 59:35 [3] 5.24 mi (11:22 / mi) +38m 11:07 / mi
shoes: NB 860v7

Y MF run 9/1 intervals We wanted to get off the Monon but the roads from the trail to Pennsylvania were snow covered and slippery and the sidewalk along College was covered with uneven ice. Bright sunny morning to be out!

warm up/cool down 5:46 [2] 0.23 mi (24:33 / mi)

9 AM

core/stretch 15:00 [1]

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Training Targets

Jan 1 – Dec 31 (365d)
2018
bike 425mi
run
+ warm up/cool down
+ trail run
+ mixed trail/road run [2-5]
400mi
actual:17.3mi4%
projected:287.3mi71%
Orienteering [2-5]225mi
actual:30.1mi13%
projected:499.1mi221%

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