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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 7 days ending Mar 25, 2007:

activity # timemileskm+mload
  Adventure Racing1 1:52:00 21.75(5:09) 35.0(3:12)33.6
  Track2 1:45:00 2.24 3.648.0
  Orienteering1 1:18:16 6.21(12:36) 10.0(7:50) 24015 /20c75%47.0
  Run1 35:47 4.97(7:12) 8.0(4:28) 11721.5
  Total5 5:31:03 35.17 56.6 35715 /20c75%150.0
averages - sleep:6.8 rhr:42

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Sunday Mar 25, 2007 #

Orienteering race (Pelindaba: Brown) 1:18:16 [4] *** 10.0 km (7:50 / km) +240m 6:59 / km
ahr:173 max:195 spiked:15/20c slept:7.0 shoes: Saloman XA Pro 3D #2

Tough Race. Physically I was pretty strong, feeling able to run over some really rough stuff (maybe getting stonger?) and hit a good pace along paths.
Technically, started badly, losing about 1m30s over 1st 3 controls. Duffed 7 stupidly, 'cause I was actually at my attack point but didn't realise it and changed my approach. Rest went well. Had to bounce off the road on #16.
Good result: 1st, beating Garry by 9 min. 1st brown course win! Woohooo! (no Nicholas though)

Saturday Mar 24, 2007 #

Adventure Racing race (Holistix 35km) 1:52:00 [3] 35.0 km (3:12 / km)
slept:7.0 shoes: Olympic MTB shoes

Short and high speed AR around Northern Farm. A great area with some quick mountainbiking. Its R12 for a day pass.
Partnered Dan, and he was pretty strong. We were in 2nd until both his calves cramped and we had to stop for about 3 min (within sight of the finish), when Jeremy passed us. It was won by 2 quick guys, younger than us, about 10 min ahead.
A fun race, pity it wasn't better supported - 3 local AR's in 3 weeks unfortunately.

Thursday Mar 22, 2007 #

Track 50:00 [3] 3.6 km (13:53 / km)
ahr:145 slept:8.0 shoes: Asics Gel Orient

2 Warm up laps
4 technique runs, 5 strides
5 laps of slow jogging, running quickly between whistle blows
2 laps of slow corners, strides on the straights
warm down lap

Wednesday Mar 21, 2007 #

Run (Bedfordview TT) 35:47 [4] 8.0 km (4:28 / km) +117m 4:10 / km
ahr:169 max:183 slept:5.0 shoes: Asics Gel Orient

Solid run. Slowed over km's 6 and 7 with a stitch. I think the legs are getting ahead of the lungs at the moment.
Not bad considering the late night

Monday Mar 19, 2007 #

Track 55:00 [4]
rhr:42 shoes: Asics Gel Orient

Cooler temperatures today.
Session consisted of:
technical runs,
5 x strides
5 x 200m
8 x run up embankment
My upper legs muscles were very stiff after 3 200m's. Hard session

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