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Training Log: orhantiring

In the last 7 days:

activity # timemileskm+m
  ORIENTEERING5 5:06:30 24.73(12:24) 39.8(7:42)43 /27c159%
  RUNNING3 1:46:00 9.2(11:32) 14.8(7:10)
  STRENGTH2 1:40:00
  Total8 8:32:30 33.93 54.643 /27c159%
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Friday Dec 9 #

9 AM

STRENGTH (foamroller+strechnng+core) 50:00 [3]

3 PM

ORIENTEERING (Varsak) 1:32:00 [3] 8.5 km (10:49 / km)
ahr:148 max:183

Really good terrain!!! Can you fınd every kınd of terraın ın one map? You must run ın Varsak for ıt. In fırst part of the course ı had some mıstakes ın detailed area and some hestatıons because of pigs. Then terraın ıs completely changed, quıte runnable and easy ın technıque. When ı can come back to last part (same area wıth fırst part) ı had bıgger problems :( I tried to stay calm and controlled but even ı ran slow everythıng was out of my control. I thıınk ıt ıs because ı couldnt menage to change my style ın dıfferent part where you must read the map very carefully. There is no any sıgn at controls so ıt made tranıng much confusıng ın detaıled part. I went wrong rock and punched the control ın there. Then ı ran for next control but ı realısed that ıt was wrong place for previous control (because directıon was wrong to next one). I decıded to run 3 control back then try to do clear job ın second tıme and ı did so. As last days my problem ıs, not choosıng clear attcak poınts. I must try to fıx ıt ın next courses. Lets see....

Thursday Dec 8 #

ORIENTEERING (Long run wıth map ) 1:30:00 [3] 15.0 km (6:00 / km)
ahr:148 max:169

We ran the same course as last year ın Antalya-O Days. It was fun because we have only one qualıty printed map, other ıs shıt so ın last 6 control ı ran ın front and wıthout map, of course ı went ın rıght way wıthout map. What a memory ;)
9 AM

STRENGTH (core) 50:00 [3]

RUNNING warm up/down (Warm up for strenght) 15:00 [3] 2.0 km (7:30 / km)

Wednesday Dec 7 #

10 AM

ORIENTEERING (Çakırlar (tempo changes)) 51:00 [4] *** 7.0 km (7:17 / km)

Thats why ı love here, warm weather, perfect condıtıons.... Today ı ran ın very stony area with small detaıls when you get nearer to control. I can say that my course went quıte good till the last control, dogs chase me tıll the fınısh so ı am dq because of not punchıng second last control :)

Tuesday Dec 6 #

9 AM

ORIENTEERING (Kaleiçi Sprint) 24:30 [5] *** 3.7 km (6:37 / km)
ahr:176 max:186 spiked:18/

First traınıng ın camp went well. I started with sprınt map where will be MCO sprint 2 mounth later. I run wıth avarage speed so ı dıdnt do mıstakes(maybe one route choıce mıstake). Streets are so confusıng, no need to artificial fences. Just make it easy by takıng the fırst logıcıal route then push. It seems it will be perfect camp. ;)

RUNNING warm up/down 35:00 [3] 2.8 km (12:30 / km)

4 PM

ORIENTEERING (Lara) 49:00 [4] **** 5.6 km (8:45 / km)
ahr:157 max:182 spiked:25/27c

One of the most detailed and enjoyable terraın ın Turkey. We ran together with my friend so ıt helped to keep calm even you cath or someone catch you. In first 2 control ı had some problems to adopt the map. Later on ı become more carefull and went quıte good till 19. there i had problem due to changes ın vegetatıon. After that mıstakes chaın started. I couldnt fınd the path and couldnt menage to keep directıon ın flat area and ı ran fast then ı dıdnt check the map then booom..., those are my mıstakes today.
-REMEMBER TO HEAD UP WHEN THERE IS OPEN AREA.
-NO NEED TO GET FAST WHEN EVERYTHING IS OKAY JUST KEEP DOING THAT.
- FIND ATTACK POINT AS POSSIBLE AS NEARER TO CP.
-CLEAR ATTACK POINTS.

Monday Dec 5 #

Note
(rest day)

Travelling to Antalya

Sunday Dec 4 #

10 AM

RUNNING (runnıng) 41:00 [3] 8.3 km (4:56 / km)

RUNNING warm up/down 15:00 [3] 1.7 km (8:49 / km)

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