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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Jan 19:

activity # timemileskm+m
  Orienteering7 6:21:49 22.81(16:44) 36.71(10:24) 105488c
  Run4 1:01:35 6.0(10:16) 9.66(6:23) 49
  Bike - Stationary 1 1:01:30 13.16(12.8/h) 21.18(20.7/h)
  Climbing1 1:00:00
  Yoga1 15:00
  Total11 9:39:54 41.97 67.54 110388c
  [1-5]11 9:31:57

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Sunday Jan 19 #

11 AM

Orienteering 1:32:30 intensity: (9:01 @1) + (20:48 @2) + (16:05 @3) + (26:19 @4) + (20:17 @5) 6.77 mi (13:40 / mi) +264m 12:11 / mi
ahr:155 max:190 22c shoes: Falcons 1

GNC Classic - Blue - 10.1 km (225 m)

Solid run. One of those days where everything makes sense. I was able to use more features and less bearings today so my approaches were cleaner. Some hesitation on 8 and 10. Both times I stopped just short of the flag. Didn't take the fastest route to 12. I was worried the power line would be garbage (it was not) so I went E through the woods. Fun course. Great weekend of orienteering!

Run 8:00 [2] 0.75 mi (10:40 / mi)
shoes: Falcons 1

Warmup.
2 PM

Orienteering 43:50 intensity: (33:30 @1) + (5:38 @2) + (4:42 @3) 1.65 mi (26:34 / mi) +64m 23:44 / mi
ahr:112 max:157 8c shoes: Speedcross 4 - Purple

Picked up 9 controls. I saw an armadillo!!!

Saturday Jan 18 #

9 AM

Orienteering 20:16 intensity: (13:24 @1) + (6:09 @2) + (43 @3) 0.97 mi (20:54 / mi) +38m 18:38 / mi
ahr:119 max:152 7c shoes: Speedcross 4 - Purple

Went out on the practice map.
10 AM

Orienteering race 1:38:55 intensity: (3:35 @1) + (8:03 @2) + (32:49 @3) + (36:06 @4) + (18:22 @5) 6.48 mi (15:16 / mi) +408m 12:46 / mi
ahr:161 max:186 20c shoes: Speedcross 4 - Purple

GNC Classic - Blue - 9.8 km (335 m)

A pretty good day overall. I was not always that accurate with my bearings, but I was able to correct quickly. Drifted E on 4, W to 9 and E exiting 9, N on 13, and S on 15. Lots of climb, especially 8-9! My legs held up well though. I'm glad the rain held off. Fun day in the woods.

Run 5:00 [2] 0.4 mi (12:30 / mi)
shoes: Speedcross 4 - Purple

Jogging around before the start.
4 PM

Orienteering 57:14 [2] 2.35 mi (24:21 / mi) +100m 21:30 / mi
ahr:118 max:161 7c

Picked up 12 flags. Radio controls are difficult to carry through the woods.

Friday Jan 17 #

1 PM

Orienteering race 37:58 intensity: (1:30 @1) + (6:52 @2) + (7:16 @3) + (3:12 @4) + (19:08 @5) 3.06 mi (12:24 / mi) +131m 10:57 / mi
ahr:165 max:192 14c shoes: Speedcross 4 - Purple

GNC Middle - Red (F21+) - 4.5 km

Fun course. We got to the venue later than I was expecting and I made it to the call-up area with 3 minutes to spare. First half of the course went pretty well. A lot of hesitation approaching 5. I started to lose focus through the second half of the course. No errors, but a lot of hesitation. HR is weird.

Run 10:00 [3] 0.8 mi (12:30 / mi)
shoes: Speedcross 4 - Purple

To start and warmdown.
4 PM

Orienteering 21:49 intensity: (16:05 @1) + (5:24 @2) + (20 @3) 0.88 mi (24:48 / mi) +40m 21:44 / mi
ahr:114 max:146 8c shoes: Speedcross 4 - Purple

Flag pickup. 10 controls in a small area.

Orienteering 9:17 intensity: (6:43 @1) + (2:34 @2) 0.65 mi (14:17 / mi) +8m 13:44 / mi
ahr:120 max:139 2c shoes: Speedcross 4 - Purple

Flag pickup. 3 more.

Wednesday Jan 15 #

4 PM

Run 38:35 intensity: (7 @1) + (1:38 @2) + (22:01 @3) + (12:33 @4) + (2:16 @5) 4.05 mi (9:32 / mi) +49m 9:11 / mi
ahr:162 max:182 shoes: Ravenna 10.1

Trot on the trail. Started raining at the end.
7 PM

Yoga 15:00 [1]

Tuesday Jan 14 #

4 PM

Climbing 1:00:00 [3]

Monday Jan 13 #

7 PM

Bike - Stationary 1:01:30 intensity: (7:57 @0) + (12:43 @1) + (40:09 @2) + (41 @3) 13.16 mi (12.8 mph)
ahr:124 max:145

Easy spin on the trainer. Tired quads.

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