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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending May 13, 2013:

activity # timemileskm+m
  Orienteering4 4:15:32 18.14(14:05) 29.2(8:45) 26549c
  Strength1 2:15:00
  Running2 15:55 2.8(5:42) 4.5(3:32)
  Total7 6:46:27 20.94 33.7 26549c

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Sunday May 12, 2013 #

10 AM

Orienteering race (Long) 2:00:31 [2] **** 13.1 km (9:12 / km)
18c shoes: Inov-8 Oroc 280

Pretty solid race aside from one 15min error and the fact that I missed the second last control. I was going from 16 to 17 but I thought I was going from 17 to the go-control even though I hadn't actually punched 17. So I went to download and saw that I had MP the second last control. 2 solid hours in the forest, hungry and tired and then make a stupid little mistake like that...
Needless to say, I was pissed.

Saturday May 11, 2013 #

11 AM

Orienteering race (Middle) 51:49 [1] ***** 4.2 km (12:20 / km) +190m 10:04 / km
15c shoes: Inov-8 Oroc 280

Today was pretty tough, lots of chances to make parallel errors as we were running along the ridges and marshes. Luckily though I didn't make any mistakes and I was in contact with the map 98% of the time. I just took it slow, checking features off as I went. It payed off as I finished 1st in may category.

Friday May 10, 2013 #

3 PM

Orienteering race (Sprint) 18:12 [3] *** 2.4 km (7:35 / km) +75m 6:34 / km
16c shoes: Inov-8 Oroc 280

Pretty good race today although I was a little slow running. I didn't make any noticable mistakes just a few bobbles here and there.

Thursday May 9, 2013 #

1 PM

Running race (Track) 4:49 [5] 1.5 km (3:13 / km)
shoes: Mizuno Wave Rider 15

4:49.98
Felt kind of slow during the race even though it was the same time as two weeks ago. I think it's because I didn't do that good of a warm-up and I wasn't quite in the zone.
6 PM

Running race (Track) 11:06 [5] 3.0 km (3:42 / km)
shoes: Mizuno Wave Rider 15

11:06.71
First 3000m race and I think it went really well. I paced it well and caught a whole bunch of people at the end.

Wednesday May 8, 2013 #

6 PM

Orienteering (Running à la Francis) 1:05:00 [2] 9.5 km (6:51 / km)
shoes: Mizuno Wave Rider 15

OOC Training
w/u
grass park loops then run to start control (for USOC athletes)
w/o
- 3 starts consisting of 3 legs each on a window-O map, the last having a mystery control ( 3 min rec and race simulation)
- interval from start to parking lot (route choice/fast)
- 5 x up and down in forest in front of house - continuous
- 3 x 3 leg finish (leg 1 to chosen control, leg 2 to the top of the hill (go control), leg 3 to the finish-downhill to tennis courts....full rec, map memory
w/d
jog around the field

Tuesday May 7, 2013 #

4 PM

Strength (Rock climbing) 2:15:00 [1]

Rock climbing field-trip for Outdoor-Ed. Even though my feet and hands are blistered beyond belief and I can barely move my arms, it was super fun!

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