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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Apr 14:

activity # timemileskm+m
  Orienteering5 3:29:23 16.26(12:53) 26.17(8:00) 39861c
  Run4 1:50:04 10.55(10:26) 16.98(6:29) 264
  Strength1 25:00
  Total10 5:44:27 26.81 43.15 66261c

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Sunday Apr 14 #

Run 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Speedcross 4 - Aqua

Warm up/down.
8 AM

Orienteering 17:49 [2] ** 1.09 mi (16:21 / mi) +24m 15:19 / mi
5c shoes: Speedcross 4 - Aqua

Rest of the controls on the model map. No flags.
9 AM

Orienteering race 1:38:30 [4] **** 7.93 mi (12:25 / mi) +223m 11:25 / mi
21c shoes: Speedcross 4 - Aqua

Long - 11.1 km (335 m)

Better day today. Ran within my navigational abilities. Drifted on my bearing a few times, but maintained map contact so no significant time lost. Fun course.

Saturday Apr 13 #

Run 10:00 [2] 1.0 mi (10:00 / mi)

Various warmups/cool downs.
8 AM

Orienteering 20:02 [2] ** 1.17 mi (17:07 / mi) +34m 15:42 / mi
7c shoes: Speedcross 4 - Aqua

Stopped at the model map on the way from our campsite to the o event.
11 AM

Orienteering race 52:19 [4] **** 3.97 mi (13:11 / mi) +78m 12:25 / mi
16c shoes: Speedcross 4 - Aqua

Middle - 4.8 km (75 m)

Not a good day. Ran too fast which led to lots of mistakes. On a positive note I’m happy with my fitness, but it doesn’t help if I’m not running in the right direction. Woods were awesome.
2 PM

Orienteering race 20:43 [4] *** 2.1 mi (9:52 / mi) +39m 9:20 / mi
12c shoes: Speedcross 4 - Aqua

Relay - 3.1 km (50 m)

Relay with Kevin and Brooke M. I ran the first leg. The mass start was a lot of fun. I successfully navigated to the correct first control and had clean navigation throughout. So much fun to fly through the woods (in the right direction....one day it’s going to come together for me on red). Good way to end the day.

Thursday Apr 11 #

4 PM

Run 39:20 [3] 4.04 mi (9:44 / mi) +61m 9:18 / mi
shoes: Ravenna 9

Easy run on the trail. Brought a map reading exercise.

Wednesday Apr 10 #

8 PM

Strength 25:00 [3]

Tuesday Apr 9 #

4 PM

Run 37:16 [3] 3.69 mi (10:06 / mi) +79m 9:28 / mi
shoes: Speedcross 4 - Aqua

First part of the flat white loop at South Park. So nice out!

Run 11:15 [4] 0.69 mi (16:19 / mi) +110m 10:54 / mi
shoes: Speedcross 4 - Aqua

5 x 1 min. hard efforts up the buffalo hill. Oof. Walked down in between. I had more in my legs than I was expecting.

Run 7:13 [3] 0.63 mi (11:27 / mi) +14m 10:43 / mi
shoes: Speedcross 4 - Aqua

Finishing up the trail loop.

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