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Attackpoint - performance and training tools for orienteering athletes

Training Log: Jwchter

In the last 7 days:

activity # timemileskm+m
  Orienteering1 58:18 5.1(11:27) 8.2(7:07) 25
  Road Running2 55:41 7.32(7:36) 11.78(4:44) 105
  Trail Running2 32:04 2.69(11:55) 4.33(7:24) 10
  Total4 2:26:03 15.11(9:40) 24.31(6:00) 140
averages - sleep:10.3 rhr:39 weight:71kg
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Wednesday Mar 22 #

8 AM

Road Running 30:55 [2] 6.87 km (4:30 / km) +65m 4:18 / km
ahr:158 max:195 rhr:39 slept:8.0 shoes: Ascis Gel Noosa Fast 2

It is snowing heavily and I had my rest day yesterday. So I went out for a quick one around the hill in a strong headwind, driving snow and slushy grounds. Seldomly felt more alive then this morning and I miss snow!
I might be able to fit 30 min field running in later.
Must bury a cat first and plant a tree. The GF's 19 year old cat passed away recently ....

Tuesday Mar 21 #

Note
(rest day)

Monday Mar 20 #

Note

Our Club jackets have arrived :)

Club Jacket
6 PM

Road Running 24:46 [1] 4.91 km (5:03 / km) +40m 4:51 / km
ahr:134 max:165 rhr:40 slept:7.0 weight:71kg shoes: Inov8 Road X 230

New club jackets tested, thumb compass with magnifier tested and found to be brilliant. Used an old 2014 race M21L for map reading while running fast.
Meant to be a sub 20 min 5k with my dog but 400 cows on a small path with nowhere to go cancelled that plan...


Sunday Mar 19 #

12 PM

Trail Running warm up/down 7:05 [2] 1.07 km (6:37 / km)
ahr:135 max:153 rhr:38 slept:8.0 shoes: Inov8 Oroc

Orienteering race 58:18 [4] 8.2 km (7:07 / km) +25m 7:00 / km
ahr:159 max:173 rhr:38 slept:8.0 shoes: Inov8 Oroc

Banna Beach
1 PM

Trail Running warm up/down 24:59 [3] 3.26 km (7:40 / km) +10m 7:33 / km
ahr:153 max:169 shoes: Inov8 Oroc

re-visited first 5 controls and checked route choices trying to understand why I went wrong where I did.
First 5 controls then went to 13 and from there a different route to 14 not yet sure if that would have been faster.

UPDATE:
control 13 -14 race
0.83km, 3"40'

control 13 - 14 revisit
0.78 km , 5"30'


Control 1- 5 in the race:
12"39' 1.68km 7"28' avg pace

Control 1 - 5 at the revisit:
11"08' 1.42km 7"51' avg pace

Control 3-4 race:
3"50' , 0.48km 8'04' avg pace

control 3-4 revisit:
3"23' , 0.,37km 9'08' avg pace


Banna Beach Revisit

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