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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rjb3

In the 7 days ending Jul 27:

activity # timemileskm+m
  Trail running2 1:59:41 7.77(15:24) 12.5(9:34) 288
  Orienteering2 1:00:34 2.73(22:11) 4.39(13:47) 5321c
  Strength (machines)1 1:00:00
  Elliptical1 20:00
  Balance1 10:00
  Total5 4:30:15 10.5 16.9 34021c
  [1-5]5 4:30:09

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Saturday Jul 27 #

11 AM

Orienteering race 36:25 intensity: (15 @1) + (1:28 @2) + (31:53 @3) + (2:49 @4) *** 1.97 km (18:28 / km) +38m 16:51 / km
ahr:134 max:155 10c

2019 Canadian Orienteering Championships
Kinadapt Outdoor Training and Education Center, Rawdon, Québec
Middle distance. Course 5. 1.7km.

The woods were fairly thick and not particularly runnable, so I walked. No route choice, just going straight from one control to the next. Only on trails for a short distance out of the start and a short distance near the end. The only error of any size was #5 (knoll). Ran into another control (cliff) about 70 to 80 meters away and was able to relocate.

Route

Friday Jul 26 #

10 AM

Orienteering race 24:09 intensity: (6 @1) + (4:14 @2) + (17:07 @3) + (2:42 @4) *** 2.42 km (9:58 / km) +15m 9:41 / km
ahr:134 max:157 11c

2019 Canadian Orienteering Championships
Laval, Québec
Sprint course C
An all too common occurrence for me in sprints: one blown control. In this case it was #1. Fortunately, I was checking codes when I got to #2. Also, several hesitations, as things come quickly with a 1:4000 map.

Route

Wednesday Jul 24 #

9 AM

Trail running 57:29 intensity: (10 @1) + (6:17 @2) + (43:58 @3) + (7:03 @4) + (1 @5) 6.21 km (9:15 / km) +144m 8:17 / km
ahr:134 max:160

Baird Park
Sunny, 70s and relatively dry. So much nicer than Sunday.

Monday Jul 22 #

8 AM

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1290 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines. -2 (9 XF)

Balance (Strong Board) 10:00 [1]

1 + 4:30 + 4:30

Sunday Jul 21 #

9 AM

Trail running 1:02:12 intensity: (6 @0) + (8 @1) + (6:47 @2) + (43:54 @3) + (11:15 @4) + (2 @5) 6.29 km (9:53 / km) +144m 8:52 / km
ahr:136 max:161

Baird Park
Overcast when I started, with the sun starting to pop through at the end. Low 80s to upper 80s. Tropical humidity.

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