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Attackpoint - performance and training tools for orienteering athletes

Training Log: martin(uk)

In the last 7 days:

activity # timemileskm+m
  Orienteering5 3:38:29 16.56(13:12) 26.65(8:12) 179
  Running4 45:05 3.61(12:29) 5.81(7:45) 31
  Total7 4:23:34 20.17(13:04) 32.46(8:07) 210
  [1-5]7 3:07:42
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Thursday Apr 27 #

10 AM

Running 7:58 [3] 1.02 km (7:50 / km) +3m 7:44 / km

Orienteering race 55:04 [3] 7.16 km (7:41 / km) +95m 7:13 / km

WMOC Long Qualification race 2, Woodhill. M50. 2nd in heat 2.

Really complex terrain, which I took really carefully, and had no problems with. Only mistake was #20 which was very easy, but I just mistook how many tracks to cross (or p8erhaps there was an extra un-mapped one). Lost perhaps 30s working it out.

Pleased with 2nd today, pulling me up to 3rd overall in heat 2, for a nice late start time in Saturday's Final.

Had some more fun on the run-in, taking a second off yesterday's time.

http://obasen.orientering.se/winsplits/online/en/d...

Running 12:28 [3] 2.08 km (6:00 / km) +9m 5:52 / km

Wednesday Apr 26 #

10 AM

Orienteering race 50:35 intensity: (12 @0) + (3 @1) + (33 @2) + (58 @3) + (47:10 @4) + (1:39 @5) 8.14 km (6:13 / km) +45m 6:03 / km
ahr:166 max:179

WMOC Long Qualification 1, Woodhill. M50. 5th on heat 2.

Very steady, very careful early on in the open tricky dunes bit, then a bit faster once the course was back in the nice fast wooded terrain.

Slight time loss when I started reading the map approach to #11 when I was still heading for #10. Caught myself quickly and corrected ok. Then lost contact with the contours and ground shapes approaching #12, carried on and luckily found #13, which was then a good attack point back to #12. Just careless really, when I wasn't fully focussed. Was expecting to see Bill now, as he'd started 4 mins behind me.

Jogged into the last control, then gunned the run-in, just for fun. A very enjoyable run, in a gorgeous area. Just need to repeat that tomorrow, and then look forward to a hard race in the Final.

http://obasen.orientering.se/winsplits/online/en/d...

Running 6:59 [3] 1.07 km (6:31 / km) +2m 6:28 / km

Tuesday Apr 25 #

3 PM

Orienteering 1:12:41 intensity: (1:03:16 @0) + (2:53 @1) + (4:02 @2) + (2:30 @3) 5.11 km (14:13 / km) +24m 13:53 / km
ahr:101 max:148

WMOC Long Model event.

A gentle walk/jog around a few controls with Lesley.

Monday Apr 24 #

11 AM

Orienteering race 15:03 intensity: (7 @0) + (5 @1) + (8 @2) + (7 @3) + (7:26 @4) + (7:10 @5) 3.05 km (4:56 / km) +11m 4:51 / km
ahr:170 max:178

WMOC Sprint Final, Auckland University. M50. DSQ.

Finished with a leading time but on download was DSQ. Then spent a couple of hours cursing my new SIAC card for not registering #3. Only when we got maps back did I realise that the distinct memory of punching a tree at #3 was actually probably #2, and I had run straight past #3. Would have taken me an extra 2-3 seconds. Bugger.

Could have got a medal, but well done to Al C-W and Bill who did. We were all well beaten by the Bulgarian who took Gold.

http://obasen.orientering.se/winsplits/online/en/d...
http://rg.orienteering.org.nz/gadget/cgi-bin/reitt...

Sunday Apr 23 #

12 PM

Running 14:26 intensity: (7:44 @0) + (3:45 @1) + (2:45 @2) + (12 @3) 1.18 km (12:15 / km) +16m 11:27 / km
ahr:115 max:142

1 PM

Orienteering race 25:06 intensity: (2:30 @0) + (2:59 @1) + (2:23 @2) + (53 @3) + (13:10 @4) + (3:11 @5) 3.18 km (7:53 / km) +3m 7:51 / km
ahr:152 max:176

WMOC Sprint Qualification, Epsom Campus. M50 Heat 2. 3rd.

Went pretty much to plan. Nice and steady, no big mistakes, don't run too fast.

It was very tricky at times. Clearly I wasn't spotting the good routes as quickly as Bill, but when I knew where I was going, I was going fast enough. Looking forward to tomorrow, when I'll be running much harder, but hopefully still finding the routes and controls.

http://obasen.orientering.se/winsplits/online/en/d...
http://rg.orienteering.org.nz/gadget/cgi-bin/reitt...
2 PM

Running 3:14 intensity: (2:03 @0) + (1:11 @1) 0.47 km (6:57 / km) +2m 6:50 / km
ahr:112 max:127

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