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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering4 3:53:16 19.1(12:13) 30.75(7:35) 79860 /71c84%
  Running4 1:04:20 7.56(8:31) 12.16(5:17) 47
  Total6 4:57:36 26.66(11:10) 42.91(6:56) 84560 /71c84%
  [1-5]6 4:54:28

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MoTuWeThFrSaSu

Sunday Jul 28 #

11 AM

Running warm up/down 3:36 intensity: (25 @0) + (49 @1) + (2:00 @2) + (22 @3) 0.56 km (6:24 / km) +8m 6:00 / km
ahr:128 max:144 shoes: NVII Forest 1

Orienteering race (Long) 1:59:58 intensity: (7 @0) + (19 @1) + (1:02 @2) + (9:21 @3) + (59:28 @4) + (49:41 @5) ***** 14.01 km (8:34 / km) +501m 7:16 / km
ahr:170 max:190 spiked:21/26c shoes: NVII Forest 1

Now that was a long! Same-ish warm up as yesterday in terms of getting in the zone. Knew from yesterday that it was gonna be brutally technical and I didn't wanna spend any more time out there than I needed to. Just 2-3 hooks coming into the controls (I think i need to work on my attack points). Only notable errors were going through the powerline area to 13, I was too low and thus missed the little trail and ended up in the slash so had to take a big loop north to get back onto it. Then coming down to 18, I was right on my line but spotted a rock which wasn't mapped then I started to second guess my navigating and went back up towards 17 to relocate. Was probably only 20m away from the control -_- Super fun course! Had a bunch of fun running some of it with David (shoutout to him picking up my map when I fell!)

Saturday Jul 27 #

10 AM

Running warm up/down 4:03 intensity: (25 @0) + (17 @1) + (1:16 @2) + (2:03 @3) + (2 @4) 0.72 km (5:39 / km) +13m 5:10 / km
ahr:137 max:159 shoes: NVII Forest 1

Orienteering race (Middle) 48:23 intensity: (7 @1) + (46 @2) + (2:09 @3) + (11:24 @4) + (33:57 @5) ***** 5.64 km (8:34 / km) +192m 7:19 / km
ahr:175 max:189 spiked:13/19c shoes: NVII Forest 1

Made a point before the race to be super in contact with the map for the entire course, always have a plan, and visualize the terrain. I knew that if I executed those three things then I could have a solid, clean race. I was surprised at how technical the map it was, yet not caught off guard because of the mental warm up so I executed most of the legs really well I think. Only lost contact a couple of times, mostly near the circle. Wasn't able to push the speed a whole lot because of that as well as the heat.

Running warm up/down 5:00 intensity: (3 @1) + (11 @2) + (4:16 @3) + (30 @4) 0.9 km (5:35 / km) +7m 5:22 / km
ahr:151 max:163 shoes: NVII Forest 1

Friday Jul 26 #

11 AM

Orienteering race (Sprint) 18:44 intensity: (19 @0) + (11 @1) + (2:32 @2) + (4:02 @3) + (33 @4) + (11:07 @5) ** 4.12 km (4:33 / km) +32m 4:23 / km
ahr:168 max:193 spiked:26/26c shoes: VJ Irock 2

I sprinted. Actually a bit better than I expected. Knew I'd be pretty far behind Damian and Michael but thought with the little running I've done this year that a lot of the juniors and ex juniors would have caught me. I guess because my race was smooth enough and I was pushing the speed as much as I could I was able to fend them off.

Weird map though... Also fuck ISSprOM2019

Thursday Jul 25 #

6 AM

Running 32:31 intensity: (9 @0) + (48 @1) + (18:29 @2) + (13:05 @3) 6.63 km (4:54 / km) +8m 4:53 / km
ahr:140 max:155 shoes: Nike Odyssey React

Again just a lil something before the weekend

Wednesday Jul 24 #

8 PM

Running 19:10 intensity: (1:14 @0) + (3:58 @1) + (13:58 @2) 3.36 km (5:43 / km) +11m 5:37 / km
ahr:129 max:142 shoes: Nike Odyssey React

From one of the Twilight track meets

Tuesday Jul 23 #

Note
(rest day)

Monday Jul 22 #

10 AM

Orienteering race (Relay) 21:49 intensity: (22 @0) + (56 @1) + (31 @2) + (11 @3) + (4:49 @4) + (15:00 @5) 3.68 km (5:56 / km) +47m 5:34 / km
ahr:173 max:192 shoes: NVII Forest 1

End of weekend relays are always a fun time. Went much much smoother than yesterday, took the lead from the start, spiked every control, Emma David and Adam had their butterfly in the opposite direction and came into the common control just ahead of me so I had to put the jets on to take back my lead in the last few controls.

Orienteering warm up/down 24:22 intensity: (7 @0) + (1:53 @1) + (11:09 @2) + (7:35 @3) + (3:33 @4) + (5 @5) 3.29 km (7:24 / km) +25m 7:08 / km
ahr:143 max:174 shoes: NVII Forest 1

Picking up controls covered in BUGS

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