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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tommig

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Cycling7 3:22:21 36.47(10.8/h) 58.69(17.4/h) 1269
  Run1 1:25:25 5.49(15:34) 8.83(9:40) 203
  Orienteering2 50:12 5.54(9:03) 8.92(5:38) 80
  Total10 5:37:58 47.5(7:07) 76.45(4:25) 1552
  [1-5]10 5:20:07

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

7 AM

Orienteering (Tallinn Sprint) 30:19 intensity: (6 @0) + (14 @1) + (8 @2) + (2:58 @3) + (21:53 @4) + (5:00 @5) 5.24 km (5:47 / km) +65m 5:27 / km
ahr:167 max:182 shoes: Saucony Guide 10 2017 Grey

Very nice course, really good route choice problems. 2 big mistakes, ran down OOB alley on way to 7 and back tracked, then missed the control and lost maybe a minute trying to locate it, at least 2 mins lost overall. Then went down wrong alley on way to 12. Otherwise pretty happy with route choices, minor error 12-13 as didn't go straight into square, possibly route to 1 was slightly longer but was simpler so gave some time to read ahead. Winning time 17:59 Arto Talvinen.

Saturday Nov 18, 2017 #

1 PM

Orienteering (Helsinki Sprint) 19:53 intensity: (9 @0) + (12 @1) + (18 @2) + (1:34 @3) + (5:13 @4) + (12:27 @5) 3.68 km (5:24 / km) +15m 5:17 / km
ahr:173 max:183 shoes: Saucony Guide 10 2017 Grey

Fun course around Ruoholahti, a few tricky route choice legs, no real traps. Sprint fitness lacking and had to slow down towards final 3rd. Was third when I finished but too many folks in national team tracksuits so that would never last. Looks like I was 33rd of 68. Winning time 12:59 Arto Talvinen.

Thursday Nov 16, 2017 #

7 AM

Cycling 26:11 intensity: (45 @0) + (3:01 @1) + (11:55 @2) + (10:30 @3) 7.36 km (16.9 kph) +28m
ahr:130 max:147 shoes: Charge Plug 3

5 PM

Cycling 24:32 intensity: (1:52 @0) + (4:55 @1) + (13:25 @2) + (4:20 @3) 7.4 km (18.1 kph) +38m
ahr:124 max:142 shoes: Charge Plug 3

7 PM

Run (TACH Blue Bowl Hanham Sho) 1:25:25 intensity: (7:21 @0) + (10:16 @1) + (16:58 @2) + (37:51 @3) + (12:48 @4) + (11 @5) 8.83 km (9:40 / km) +203m 8:40 / km
ahr:136 max:177 shoes: Saucony Guide 10 2017 Grey

A bit more stopping and starting than I was expecting, but lots of interesting historical facts learned. Pretty early realised it wasn't going to be a steady run so just concentrated on form and making sure my glutes were activating. So basically spent an hour and a half thinking about my arse.... Fun though, and did like the historical facts!

Wednesday Nov 15, 2017 #

7 AM

Cycling 26:37 intensity: (18 @0) + (4:32 @1) + (11:30 @2) + (10:17 @3) 7.3 km (16.5 kph) +26m
ahr:129 max:146 shoes: Charge Plug 3

5 PM

Cycling 23:28 intensity: (1:22 @0) + (4:40 @1) + (9:37 @2) + (7:49 @3) 7.38 km (18.9 kph) +530m
ahr:127 max:148 shoes: Charge Plug 3

Tuesday Nov 14, 2017 #

7 AM

Cycling 27:31 intensity: (13 @0) + (4:56 @1) + (12:16 @2) + (10:06 @3) 7.21 km (15.7 kph) +95m
ahr:129 max:146 shoes: Charge Plug 3

Includes some time falling on the fancy new bit around the centre. There is an awkward edge sticking up on one of the bike paths that caught my front wheel when I didn't see it and took bike out from under me. No major damage, just bruised Ego and a bit sore.
5 PM

Cycling 27:26 intensity: (4:57 @0) + (7:32 @1) + (14:31 @2) + (26 @3) 7.35 km (16.1 kph) +514m
ahr:113 max:141 shoes: Charge Plug 3

7 PM

Cycling 46:36 intensity: (48 @0) + (12:40 @1) + (16:46 @2) + (10:05 @3) + (6:17 @4) 14.7 km (18.9 kph) +38m
ahr:131 max:168 shoes: Charge Plug 3

Extra Bike ride back to office to see if car keys were there.... they were.......

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