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Attackpoint - performance and training tools for orienteering athletes

Training Log: salal

In the last 7 days:

activity # timemileskm+m
  Orienteering3 3:31:00 6.28 10.1
  Running6 3:06:00
  Stretching/exercises1 40:00
  Intervals1 15:50 2.73(5:47) 4.4(3:36)
  Total6 7:32:50 9.01 14.5
«
1:48
0:00
ThFrSaSuMoTuWe

Wednesday Mar 22 #

Running 20:00 [3]

Stretching/exercises 40:00 [1]

Tuesday Mar 21 #

Running 20:00 [3]

Orienteering 55:00 [4]

3 otervals, the first one on normal map and the last 2 on a contours only map (with the big cliffs)
22, 21, 12
Decent navigation, generally in the right area with some hesitations when it was vague... trying hard not to get turned around by trying to trust the compass when I was unsure.
Using Thomas's very bright headlamp, to practice for the night-o champs.

Sunday Mar 19 #

Running 20:00 [2]

Orienteering 34:00 [3]

Sprint training at Vulkan, 39 controls - trying to keep flow / focus.

Orienteering 12:30 [4]

Orienteering 8:30 [4]

Orienteering 12:00 [4]

Running 20:00 [2]

Saturday Mar 18 #

Running 19:00 [2]

Orienteering 1:29:00 [3] 10.1 km (8:49 / km)

Orienteering training in nice terrain out near Moss. Thomas planned a course with pairs of controls with 1 long leg and 1 shorter, alternated leading with Siri... good pace, good focus when I was leading. Good to have someone to keep you honest ;)
http://www.orienteering.ca/doma/show_map.php?user=...

Friday Mar 17 #

5 PM

Running 10:00 [2]

Intervals 15:50 [4] 4.4 km (3:36 / km)

400's while Mathias did 800's, trying to start a bit ahead of him on this second lap or before he started when it worked... bit random on the length of rest between the 400s. Started out slow, since I had barely warmed up...
1:37 -1
52 -r
1:31 -2
58 -r
1:28 -3
1:07 -r
1:27 -4
59 -r
1:24 -5
1:50 -r
1:26 -6
1:03 -r
1:28 -7
1:46 -r
1:23 -8
1:26 -r
1:28 -9
1:13 -r
1:27 -10
2:02 -r
1:23 -11

Running 10:00 [3]

Thursday Mar 16 #

Running 1:07:00 [3]

Easy run on roads with Thomas and Ivar

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