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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: falcon

In the 7 days ending Oct 21, 2012:

activity # timemileskm+m
  Orienteering3 3:23:04 3.11 5.0 165
  Mtn bike2 1:59:22 14.55(8:12) 23.42(5:06) 872
  Swimming2 1:13:00 1.55 2.5
  Trail running1 39:10 4.54(8:38) 7.3(5:22) 116
  Total8 7:14:36 23.75 38.21 1153
  [1-5]8 5:47:32

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MoTuWeThFrSaSu

Sunday Oct 21, 2012 #

Orienteering race 15:44 [4]

NAOC sprint
Largish mistake on #4. Not really keyed into the race and while I pushed at a reasonable pace I didn't feel like I was flying at all. I did enjoy the forested terrain however and as far as sprints go, it was enjoyable.

Orienteering warm up/down 15:00 [3]

More or less going through the motions at the prestart.

Saturday Oct 20, 2012 #

Orienteering race 1:44:39 [3]

NAOC Long
What happened? I dropped so much time on the long legs and lost some motivation in the few legs after the 'green' loop.

Orienteering warm up/down 15:00 [3]

Just enough to activate the system.

Friday Oct 19, 2012 #

Orienteering race 37:41 [4] 5.0 km (7:32 / km) +165m 6:28 / km

NAOC Middle - a so-so race and a so-so result. Way back from the fastest time but way from clean and didn't feel physically tested. Started with a couple of decent controls but then was on my heels navigating and executing. Felt 'behind' in the execution. Managed to lose a bunch of time on a radio control - #11. Looking forward to tomorrow's long race!

Orienteering warm up/down 15:00 [3]

Running in the terrain mostly. Tried to ignore the warm-up map after being a bit disappointed with its accuracy.

Thursday Oct 18, 2012 #

Swimming intervals 23:00 [4]

10x50m on 2' cycle.
Truncated due to time pressure of getting to airport.

Wednesday Oct 17, 2012 #

5 PM

Mtn bike 41:59 intensity: (35:03 @0) + (3:32 @1) + (45 @2) + (2:39 @3) 7.19 km (5:50 / km) +255m 4:58 / km
ahr:75 max:147

Tuesday Oct 16, 2012 #

5 PM

Trail running intervals 39:10 intensity: (25 @0) + (3:41 @1) + (12:35 @2) + (11:37 @3) + (10:52 @4) 7.3 km (5:22 / km) +116m 4:58 / km
ahr:133 max:163

10x400m intervals in Moores Meadow.

Monday Oct 15, 2012 #

7 AM

Swimming 50:00 [3] 2.5 km (20:00 / km)

5x (400m moderate then 100m fast)
10 AM

Mtn bike 1:17:23 intensity: (51:36 @0) + (13:22 @1) + (11:17 @2) + (1:08 @3) 16.23 km (4:46 / km) +617m 4:00 / km
ahr:81 max:136

Up Tabor Mtn with Marie, Cheryl and the dogs. Did 2x10min surges and a final 5min to the top.

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