Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Flakey

In the 7 days ending Oct 8, 2018:

activity	#	time	miles		km		+m
Orienteering	5	3:17:38	12.84		20.67			78 /	85c	91%
Running/Stretching	5	1:00:02	1.3		2.09
Strength	1	45:00
Running	1	18:27	1.65	(11:10)	2.66	(6:56)
Total	9	5:21:07	15.8		25.42			78 /	85c	91%

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Monday Oct 8, 2018 #

10 AM

Running/Stretching warm up/down 13:29 [3]
ahr:144 max:172 shoes: Inov-8 X-Talon 190

Orienteering race (Sprint) 18:35 [5] **** 4.09 km (4:33 / km)
ahr:182 max:190 spiked:20/22c shoes: Inov-8 X-Talon 190

11 AM

Running/Stretching warm up/down 8:04 [3]
ahr:111 max:135 shoes: Inov-8 X-Talon 190

12 PM

Orienteering (Sprint Relay) 17:35 [4] **
ahr:152 max:191 spiked:19/19c shoes: Inov-8 X-Talon 190

Francis F pulled a muscle so mumsy took his place. Whizzed through it no problem. But I could have probably ran just a bit faster.

Course 6 - Splits

Sunday Oct 7, 2018 #

11 AM

Running/Stretching 16:16 [3]
ahr:138 max:176 shoes: Icebug Spirit 7 OLX

Orienteering race 1:24:58 [4] *** 11.19 km (7:36 / km)
ahr:176 max:190 spiked:22/25c shoes: Icebug Spirit 7 OLX

Long 8 - Splits

Saturday Oct 6, 2018 #

2 PM

Running/Stretching warm up/down 13:16 [2] 1.57 km (8:27 / km)
ahr:142 max:167 shoes: Icebug Spirit 7 OLX

Orienteering race (Middle) 46:30 [4] *** 5.39 km (8:38 / km)
ahr:178 max:192 spiked:17/19c shoes: Icebug Spirit 7 OLX

Big bobble on 1 after taking a bearing off the wrong cliff. Found two others while I was at it! Then fell asleep on my way to 10 and overshot it a bit. But not bad overall. Very nice map and forrest.

3 PM

Running/Stretching 8:57 [2] 0.52 km (17:13 / km)
ahr:111 max:133 shoes: Icebug Spirit 7 OLX

Middle 8 - Splits

Friday Oct 5, 2018 #

Event: Ottawa O-Fest and Ontario Champs

Thursday Oct 4, 2018 #

9 AM

Running (Coaching) 18:27 [2] 2.66 km (6:56 / km)
shoes: Asics Gel Indicate

6 PM

Orienteering 30:00 [3] **
(injured) shoes: Icebug Spirit 7 OLX

Did 3 short routes in Hampton Park to get myself into a racing mindset. Shins were bugging me so I called it an early night.

Tuesday Oct 2, 2018 #

2 PM

Strength 45:00 [3]
shoes: Asics Gel Indicate

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