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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 10 days ending Jul 17, 2017:

activity # timemileskm+mload
  Orienteering8 4:52:09 27.0(10:49) 43.46(6:43) 572429.4
  Running6 2:38:45 16.53(9:36) 26.61(5:58) 44290.5
  Total9 7:30:54 43.54(10:21) 70.07(6:26) 1014519.8

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Monday Jul 17, 2017 #

Note
(rest day)

Keeping it chilled out as I think I'm probably on the edge of being ill.............

JWOC done! Woah, it's been quite the week!!
7 PM

Running 44:22 [3] 8.77 km (5:04 / km) +240m 4:27 / km
ahr:140 max:168 shoes: Nike Pegasus 33

Chilled home with Fred

Saturday Jul 15, 2017 #

1 PM

Running warm up/down 19:58 [2] 2.69 km (7:25 / km)
ahr:134 max:157 shoes: VJ Bold #2

Wup

Orienteering race 30:07 [5] 6.36 km (4:44 / km) +50m 4:33 / km
ahr:187 max:199 shoes: VJ Bold #2

JWOC relay, 6th back.

Glad I've done some big sessions with the PB 69ers because damn, this race definitely opened with a 69s lap.

Started off pretty well keeping up with the fast paced start of Isac, Kasper and Matthieu but wow everyone was in big oxygen debt by the time we left the path!! Had the longer gaffle initially so despite this early pace settled into a big pack with a fast train, struggling quite a lot.

Took a good line on the difficult gaffle and then back through spectator with the front pack. Hit my (shorter) gaffle in the green perfectly but then didn't see the short route backwards and out onto the path. Took the longer one which meant I ran through the other gaffles and then had a long way around off the path at the top. Think I lost maybe 30/40s on this annoyingly!! Came into the finish thinking it'd gone worse and frustrated I let the front get away but was quite pleasantly surprised when I found out I'd come back in 6th place, not all that far behind the front and only really 15 or so seconds down on a big group!

So all in all quite pleased with my run, came back in the mix still which was the main thing :) really enjoyed the race, I do love a good first leg :))

Running warm up/down 13:39 [2] 1.9 km (7:11 / km)
ahr:136 max:164 shoes: VJ Bold #2

WDN

Friday Jul 14, 2017 #

11 AM

Running warm up/down 6:57 [2] 1.15 km (6:03 / km) +2m 5:59 / km
ahr:124 max:142 shoes: VJ Bold

wup

Orienteering race 1:06:32 [5] 8.96 km (7:26 / km) +35m 7:17 / km
ahr:149 max:189 shoes: VJ Bold #2

Started hard with the aim of finishing but lost time with a mistake to #1. Good to #2 and then a poor route choice/entrance to #3. Fine to #4 and slow to #5. My mind wasn't really in it. With a view to having a really exciting relay team and a good chance in the relay race tomorrow - and the fact that today wasn't going anywhere special - decided to enjoy some controls and save the fight for another day.

Thursday Jul 13, 2017 #

11 AM

Orienteering 49:51 [3] 5.66 km (8:48 / km) +40m 8:30 / km
ahr:138 max:172 shoes: inov8 mudclaws 300

model area

Wednesday Jul 12, 2017 #

12 PM

Running warm up/down 1:21 [2] 1.75 km (46 / km) +22m 44 / km
ahr:133 max:160 shoes: Icebug Acceleritas4 RB9X

WUP

Orienteering race 14:58 [5] 3.71 km (4:02 / km) +133m 3:25 / km
ahr:170 max:199 shoes: Icebug Acceleritas4 RB9X

JWOC sprint - 24th - +1min behind Olli
Pretty good off the start running well through to the spectator control. After that though made a few dodgy routes and missed a control meaning I had to go back to it but ahh well eh. Not quite as high as I wanted but still, top 25 so can't complain!!

Map:
http://doma.haldensk.no/show_map.php?user=lexc&...

Running warm up/down 14:53 [2] 2.55 km (5:50 / km) +125m 4:41 / km
ahr:144 max:162 shoes: Icebug Acceleritas4 RB9X

WDN

Tuesday Jul 11, 2017 #

2 PM

Running warm up/down 14:38 [2] 1.83 km (8:00 / km) +15m 7:41 / km
ahr:125 max:146 shoes: VJ Bold #2

WUP

Orienteering race 31:00 [5] 4.97 km (6:14 / km) +135m 5:29 / km
ahr:172 max:206 shoes: VJ Bold #2

Quite an interesting race - I wasnt very good technically, but equally neither were a lot of the other guys! Lost about 4-5mins but very happy to be top 30. Awful around 3/4 and on the long leg after the run through and again on the final control (though most people made this mistake, looks like i lost more time than most). Fun and happy.

Map:
http://doma.haldensk.no/show_map.php?user=lexc&...

Running warm up/down 15:41 [2] 2.53 km (6:12 / km) +8m 6:06 / km
ahr:162 max:192 shoes: VJ Bold #2

WDN

Monday Jul 10, 2017 #

Note

Here we gooo
9 AM

Running warm up/down 14:30 [2] 1.4 km (10:21 / km) +20m 9:40 / km
ahr:135 max:152 shoes: VJ Bold #2

WUP

Orienteering race 25:35 [5] 4.45 km (5:45 / km) +125m 5:02 / km
ahr:176 max:202 shoes: VJ Bold #2

JWOC middle qualifier. 9th.

Steady, slow, safe. Really happy to have made the final. Bring it on!!
Seemed a lot easier than in training which was a nice surprise :)

http://doma.haldensk.no/show_map.php?user=lexc&...

Running warm up/down 12:46 [2] 2.04 km (6:15 / km) +10m 6:07 / km
ahr:154 max:188 shoes: VJ Bold #2

WDN

Sunday Jul 9, 2017 #

12 PM

Orienteering 40:51 [3] 5.32 km (7:41 / km) +23m 7:31 / km
ahr:151 max:178 shoes: inov8 mudclaws 300

V nice. Model area.

Saturday Jul 8, 2017 #

11 AM

Orienteering 33:15 [3] 4.03 km (8:15 / km) +31m 7:57 / km
ahr:136 max:159 shoes: Nike Flyknit Racer

Sprint model and drills fun - excited for tomorrow

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