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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Run3 2:35:24 16.87(9:13) 27.16(5:43) 374
  Orienteering2 2:03:11 6.97(17:41) 11.21(10:59) 577
  Bike - Stationary 2 1:51:15 26.67(14.4/h) 42.92(23.1/h)
  Strength2 1:00:00
  Climbing1 30:00
  Total10 7:59:50 50.51 81.29 951

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

9 AM

Run 1:09:42 [3] 7.36 mi (9:28 / mi) +228m 8:38 / mi
shoes: Brooks Ravenna

Along the Montour Trail. Legs felt very sluggish, from the hills yesterday and the cold.

Saturday Dec 9, 2017 #

9 AM

Orienteering 1:07:41 [3] 3.56 mi (19:01 / mi) +290m 15:11 / mi
shoes: Salomon Speed Cross 4

Headed up to North Park for some orienteering training. It was a brisk 25 when we started, but the sun was out and it felt a lot warmer than I was anticipating.

Course 1 (4.0 km)

Set out a small flag at each control location for Kevin to pick up later. Worked on contouring. I think I'm improving, but more practice is definitely good! Only mistake was on 14. I undershot at first, by a lot. There was way more green than was shown on the map so I went up to the trail and reattacked from there. Lots of fun!
11 AM

Orienteering 55:30 [3] 3.41 mi (16:17 / mi) +287m 12:54 / mi
shoes: Salomon Speed Cross 4

Course 2 (4.3 km)

Picked up the flags that Kevin set out earlier. Never found 2. I think I was in the right spot. It was right next to a trail, so maybe someone picked it up? My legs didn't have much left on the uphills. Orienteering anywhere around here is quite the hill workout!

12 - Exited 11 in the correct direction. Thought I was going the wrong way so turned around. And then turned around again...silly.
14 - Not a very efficient route.
15 - I'm so tired of hills!
17 - Drifted too far W up the hill.
18 - Ran to the wrong bush.

Turned out to be a beautiful day to be out in the woods. Thanks to Mr. W for the course planning!

Friday Dec 8, 2017 #

3 PM

Bike - Stationary 45:15 intensity: (16:29 @2) + (28:46 @3) 10.6 mi (14.1 mph)
ahr:136 max:150

Easy spin. Couldn't get the power meter to connect - might need a new battery.
4 PM

Strength 15:00 [3]

Rock rings followed by core.

Thursday Dec 7, 2017 #

11 AM

Climbing 30:00 [3]

All the auto-belay routes (minus 2 I couldn't finish). They were setting for a bouldering competition, so that area was all closed. I really need to start checking for that before I go.
5 PM

Run 42:56 [4] 5.0 mi (8:35 / mi) +104m 8:04 / mi
shoes: Brooks Ravenna

Intervals on the trail. It was twilight when we started, dark by the time we turned around. 0.5 mi @ 7:30 / 0.5 mi recovery.

Tuesday Dec 5, 2017 #

2 PM

Bike - Stationary 1:06:00 intensity: (6:08 @2) + (33:13 @3) + (26:39 @4) 16.07 mi (14.6 mph)
ahr:151 max:168

Downward Spiral (100/160)

Monday Dec 4, 2017 #

3 PM

Run 42:46 [3] 4.51 mi (9:28 / mi) +42m 9:12 / mi
shoes: Salomon Sense Mantra - Blue

On the Mountour Trail. Planned routes on the WOC 2017 middle map.
7 PM

Strength 45:00 [3]

Same routine as last time + first 5 min of rock rings.

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