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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rpwhite

In the 7 days ending Mar 27, 2023:

activity # timemileskm+mload
  Orienteering5 4:29:29 28.14(9:35) 45.29(5:57) 28196c817.2
  Running5 1:22:43 9.51(8:42) 15.31(5:24) 48196.9
  Stretching2 17:453.0
  Total7 6:09:57 37.65 60.6 32996c1017.0
  [1-5]7 5:51:51

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Monday Mar 27, 2023 #

5 PM

Orienteering 11:25 intensity: (26 @0) + (1:58 @1) + (4:28 @2) + (4:33 @3) 2.04 km (5:36 / km) +14m 5:25 / km
ahr:123 max:146 shoes: Adidas Supernova Unite

Orienteering 15:51 intensity: (29 @0) + (51 @1) + (11:12 @2) + (3:19 @3) 3.23 km (4:55 / km) +8m 4:51 / km
ahr:125 max:145 shoes: Adidas Supernova Unite

Sunday Mar 26, 2023 #

8 AM

Running warm up/down 6:15 intensity: (31 @0) + (1:03 @1) + (4:05 @2) + (36 @3) 1.06 km (5:54 / km) +9m 5:40 / km
ahr:120 max:147 shoes: VJ Bold

Orienteering 51:25 intensity: (11 @0) + (12 @1) + (7:14 @2) + (30:06 @3) + (13:42 @4) 7.68 km (6:42 / km) +50m 6:29 / km
ahr:146 max:171 21c shoes: VJ Bold

Danish Spring - Middle
Same area as the long, so nice forest but more intricate section. Legs were the limiting factor so the navigating was reasonable, a few small mistakes.

Saturday Mar 25, 2023 #

11 AM

Running warm up/down 12:59 intensity: (48 @1) + (2:54 @2) + (9:17 @3) 1.97 km (6:36 / km) +11m 6:26 / km
ahr:136 max:151 shoes: VJ Bold

Orienteering 2:12:51 intensity: (16 @0) + (9 @1) + (9:41 @2) + (1:11:00 @3) + (50:15 @4) + (1:30 @5) 21.68 km (6:08 / km) +151m 5:55 / km
ahr:150 max:179 31c shoes: VJ Bold

Danish Spring - Long
I was second last starter so didn't see a lot of people out on the course. Took it easy to begin with and get into the map, simplified 2 with the use of some trail running. 90 degree error out of 7 but relocated when I got to a track quickly. Good area, quite run-able forest. Water stops were very nice too. Took a gel going to 19.
3 PM

Stretching 11:15 intensity: (10:20 @0) + (54 @1) + (1 @3)
ahr:84 max:111

Friday Mar 24, 2023 #

Event: DANISH SPRING
 
2 PM

Running warm up/down 16:44 intensity: (11 @0) + (1:01 @1) + (9:59 @2) + (5:33 @3) 3.06 km (5:28 / km)
ahr:127 max:146 shoes: Adidas Supernova Unite

Orienteering race 21:21 intensity: (34 @1) + (7:42 @2) + (13:05 @3) 4.7 km (4:32 / km)
ahr:134 max:149 24c shoes: Adidas Supernova Unite

Danish Spring - Sprint
Interesting area, wrong side of a hedge on 2 and then didn't trust myself on 7, just needed to move a few more steps. After that was much better, good flow and decent route choices, I just need to have a better start.

Running warm up/down 5:31 intensity: (11 @1) + (2:46 @2) + (2:34 @3) 0.81 km (6:47 / km)
ahr:131 max:140 shoes: Adidas Supernova Unite

Wednesday Mar 22, 2023 #

6 PM

Running 9:31 intensity: (20 @0) + (19 @1) + (2:19 @2) + (5:50 @3) + (43 @4) 1.85 km (5:09 / km) +13m 4:58 / km
ahr:136 max:160 shoes: Inov-8 X-Talon 230

Orienteering 36:36 intensity: (11 @0) + (10 @1) + (11:44 @2) + (18:18 @3) + (6:13 @4) 5.96 km (6:08 / km) +58m 5:51 / km
ahr:140 max:169 20c shoes: Inov-8 X-Talon 230

Last of the Dark Park series at Dawsholm park, bit of a scrappy run and didn't take the best route to a few of these controls, forgetting how green and scratchy some of this park is.

Tuesday Mar 21, 2023 #

5 PM

Running 31:43 intensity: (5 @0) + (11 @1) + (19:30 @2) + (11:57 @3) 6.56 km (4:50 / km) +15m 4:47 / km
ahr:132 max:142 shoes: Adidas Supernova Unite

Stretching 6:30 intensity: (5:06 @0) + (1:02 @1) + (7 @2) + (15 @3)
ahr:90 max:116

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