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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RobertN

In the 7 days ending Mar 31:

activity # timemileskm+m
  Walking3 2:08:17 5.21(2.4/h) 8.39(3.9/h) 502
  Orienteering2 2:06:36 6.6(19:12) 10.61(11:56) 35715 /30c50%
  Total3 4:14:53 11.81(21:35) 19.01(13:25) 85915 /30c50%
  [1-5]3 4:08:35

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MoTuWeThFrSaSu

Sunday Mar 31 #

11 AM

Walking warm up/down 15:23 intensity: (1:49 @1) + (13:34 @2) 1.22 km (4.8 kph) +132m
ahr:120 max:135

Walk to start.

Orienteering 1:03:45 intensity: (1:27 @1) + (8:29 @2) + (29:53 @3) + (21:17 @4) + (2:39 @5) *** 5.47 km (11:40 / km) +205m 9:50 / km
ahr:146 max:180 spiked:5/15c

SOL 2 FVO Green Dumyat

Did not do well on the Dumyat Moor.
#2 Right on it but terrible route choice over the top of the hill, #3 distracted by another earth bank, #5 too far North.
Went low crossing to #9, will be interesting to see if others went high and how that route compares.

Saturday Mar 30 #

12 PM

Walking warm up/down 37:05 intensity: (6:06 @0) + (20:57 @1) + (10:02 @2) 2.48 km (4.0 kph) +189m
ahr:100 max:133

Walk to start

Orienteering race 1:02:51 intensity: (12 @0) + (25 @1) + (6:49 @2) + (38:32 @3) + (16:39 @4) + (14 @5) **** 5.15 km (12:12 / km) +152m 10:38 / km
ahr:144 max:173 spiked:10/15c

Scottish Middle Championship FVO Course 3 Birnam Hill
#2 Force a bit off line by wind blow but managed to get round.
#11 ended up too high at the boulder group above. Took a little while to figure out where I was.
#14 Bit of a mess here and worst leg; ended up on track and could see #15 back into the green but was low and missed the earth bank, quickly found when I turned back.
Great running conditions underfoot and from the weather.

Walking warm up/down 34:57 intensity: (1:08 @1) + (19:52 @2) + (13:57 @3) 2.6 km (4.5 kph) +181m
ahr:131 max:149

From finish and back to far start for duties.
4 PM

Walking 40:52 intensity: (33:47 @1) + (6:51 @2) + (14 @3) 2.1 km (3.1 kph)
ahr:105 max:143

Walk back to car from far start. Slipped on low bank and fell into mud with stone just under the surface. Pushed glasses hard onto bridge of nose removing skin and general making right mess of nose. Cleaned up by first aid carriers and in the morning looks a mess but basically superficial. Thanks for help at the fall and first aid back at download.

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