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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BigWillyStyle

In the 7 days ending Nov 17:

activity # timemileskm+m
  Orienteering1 29:52 3.54(8:26) 5.7(5:14) 3828c
  Running1 10:18 1.23(8:21) 1.98(5:11) 7
  Total1 40:10 4.77(8:25) 7.68(5:14) 4528c

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Saturday Nov 16 #

11 AM

Orienteering race 29:52 intensity: (17:50 @3) + (12:02 @4) ** 5.7 km (5:14 / km) +38m 5:04 / km
ahr:153 max:168 28c

WIOL 2 @ North Seatac Park. I usually do well at North Seatac, and sure enough I ran a strong and mostly error-free race and got the win, which I needed because the next two races will essentially be trail runs and will definitely not play to my strengths. I acquired a new Cascade OC singlet before the race and decided to wear it; this surely was the primary cause of my strong performance.

A nice course set by Ing and Dave T. Some controls were, if not exactly hidden, definitely tucked away, but given the sprinty nature of the terrain I didn't find the control locations inappropriate.

Running warm up/down 10:18 intensity: (2:06 @1) + (5:54 @2) + (2:18 @3) 1.23 mi (8:21 / mi) +7m 8:13 / mi
ahr:115 max:154

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