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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoLo

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Orienteering2 2:47:07 9.44(17:42) 15.2(11:00) 250
  Indoor2 2:00:00
  Warm Up/Cool Down1 1:10:00 2.49(28:10) 4.0(17:30)
  Stretching/Massages1 1:00:00
  Total5 6:57:07 11.93 19.2 250
  [1-5]4 5:57:07

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Sunday Nov 26, 2017 #

11 AM

Warm Up/Cool Down 1:10:00 [3] 4.0 km (17:30 / km)
shoes: Salamon S-lab sense 5 ultra

Really good warm up. Running, football, stretching, drills, ...

Orienteering race 17:07 [5] 3.6 km (4:45 / km) +50m 4:27 / km
ahr:189 max:199 shoes: Salamon S-lab sense 5 ultra

ŠSOL1 - M21 - mp
Map1 =

Map2 =

Didn't expect to much from the race, I don't have speed at the moment so I'm not good at sprint :)
CP1 little bit confused, also took the wrong route choice - lost more then 5s there.
CP2 also mistake on route choice, I went back and left, then I realised there is an wide black line so I changed the route choice 10-15s
CP3 really confused in tricky part, stop few times to realise where I actually was.
CP4 left route was probably better but no big difference.
CP5 I've lost lots of time there, really slow trough tricky part, almost mistake near the CP.
CP6 - CP9 - I missed that part because I didn't so it, line was almost the same from start of map exchange and CP9 till CP6 and 10 so I ran to CP10 and then on. I realised that after I finished with course :(
CP10 good.
CP12 I need to wait the car :/
CP13 perfect - best split time :D
CP14 probably bad route choice, left may be better.
CP15 good route choice, didn't took the hill but little bit longer route with less climb
CP16 just running
CP17 left routhe choice, missed the path to CP and also searching to earlier - 10s
CP18 not good, confused, also searching CP on the other side of linear thicket - 8s
CP19 probably also bad route choice, didn't took shorter route, but longer one with less climb like on CP15, so lost 20s
CP20 - F - OK, no big time loses, Mark is just an animal :) really nice race. Still need more speed for sprint.

Results =
Split times =

Thursday Nov 23, 2017 #

5 PM

Orienteering 2:30:00 [2] 11.6 km (12:56 / km) +200m 11:54 / km
shoes: VJ Iroc 2016

Corridor with 4-6 class, and T november 6

Wednesday Nov 22, 2017 #

(rest day)

Body sad day off.

Tuesday Nov 21, 2017 #

9 AM

Indoor 30:00 [3]

3.F vs. 3.G in basketball and football. Great game, we won basket ball an lose football game :)
7 PM

Indoor 1:30:00 [3]

- some running, then some different exercise. Skip rope jumping (50), frogspawn, running between cones, push ups (10), running between barrier. 10 sets overall, pause between 5 and 6 set was 3 min.
- Then some front and back roll, and "attack" on chest.

Monday Nov 20, 2017 #

9 PM

Stretching/Massages 1:00:00 [0]
(rest day)

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