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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoShepherd

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering4 3:39:43 16.5(13:19) 26.56(8:16) 334
  Running6 1:58:36 10.88(10:54) 17.51(6:46) 203
  Total9 5:38:19 27.38(12:21) 44.07(7:41) 536
  [1-5]9 5:18:16

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Sunday Sep 3 #

11 AM

Orienteering 1:17:02 intensity: (24 @0) + (5 @1) + (12 @2) + (8:18 @3) + (1:06:48 @4) + (1:15 @5) 10.07 km (7:39 / km) +178m 7:01 / km
ahr:166 max:178

Euromeeting long - 3rd! :) How crazy is that?!
Started well and was in 2nd place from controls 2-4. Caught Josefin Tjernlund at 5, who started 2min before me. I was focusing really well and had good map contact but even still I was quite surprised to find myself as the one in front on the next 3 controls. I'm really happy that I managed to hold things together so well with another runner right behind sometimes taking different micro routes. In cumulative time I was actually in the lead by more than 1min at the 10th control! We took different route choices on control 11 (straight looked quite rough and risky to me, so I took a route a bit more to the south to hit the path). Josefin got ahead and I didn't see her again after that. The rest of the course still went ok and I was apparently still in the lead by 30sec at the 12th control. I took the straight option on 13 when the longer path route was apparently faster, though the control feature was very vague (a small patch of open but there were several patches of open in reality from the direction I approached) so I think several runners (including me) lost time here which possibly skewed the official analysis. I could tell I was getting tired on the last few controls but I'm happy I managed to stay in control and hold it together to the finish. Josefin did actually manage to catch a group of girls ahead and pulled back more than the 2mins I'd previously caught on her, which was an impressive finish from her. Was really cool to stand on a podium at a semi-international and an encouraging step on the way to WOC 2019 :)

Running 10:00 intensity: (57 @0) + (2:00 @1) + (7:03 @2) 1.56 km (6:25 / km) +57m 5:26 / km
ahr:130 max:142

Running 8:37 intensity: (1:13 @0) + (2:39 @1) + (4:14 @2) + (31 @3) 1.15 km (7:30 / km)
ahr:129 max:155

Saturday Sep 2 #

10 AM

Running 22:09 intensity: (4:20 @0) + (9:30 @1) + (6:16 @2) + (1:40 @3) + (23 @4) 3.27 km (6:46 / km) +19m 6:35 / km
ahr:125 max:167

11 AM

Orienteering 47:11 intensity: (1:03 @0) + (7 @1) + (7 @2) + (4:04 @3) + (41:50 @4) 6.09 km (7:45 / km) +30m 7:34 / km
ahr:164 max:174

Euromeeting chasing start. Was pretty crazy with so many girls starting so close. Unfortunately by the time I got to the butterfly I was already in oxygen debt and lost time on my first loop. Picked up again on the second loop and felt more in control until missing 15 by literally metres. I got passed by a massive group of girls which made the end rather painful.
12 PM

Running 11:59 intensity: (7:01 @0) + (4:58 @1) 1.6 km (7:28 / km) +17m 7:06 / km
ahr:114 max:124

Friday Sep 1 #

4 PM

Running 23:36 [3] 3.34 km (7:04 / km)

5 PM

Orienteering 25:35 intensity: (1:09 @0) + (4 @1) + (5 @2) + (22 @3) + (13:22 @4) + (10:33 @5) 3.45 km (7:25 / km) +33m 7:04 / km
ahr:169 max:180

Euromeeting Prologue. Reasonably happy with this performance since I pushed quite hard but managed to slow down when I felt the alarm bells. Hard to say if it would have been faster if I'd held back the pace a little and had that little bit more security. Fun :)

Wednesday Aug 30 #

7 PM

Running 29:26 [3] 4.55 km (6:28 / km) +76m 5:58 / km

Tuesday Aug 29 #

5 PM

Running 12:49 intensity: (55 @0) + (4:21 @1) + (3:42 @2) + (1:57 @3) + (1:43 @4) + (11 @5) 2.03 km (6:18 / km) +34m 5:49 / km
ahr:137 max:177

6 PM

Orienteering 1:09:55 intensity: (3:01 @0) + (8:01 @1) + (17:15 @2) + (27:27 @3) + (14:11 @4) 6.94 km (10:05 / km) +93m 9:27 / km
ahr:146 max:169

NM relay training in easy-mid pace.

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