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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lost jokes

In the 7 days ending Jun 7, 2015:

activity # timemileskm+m
  Cycling3 4:41:21 71.51(15.3/h) 115.09(24.5/h) 209
  Running2 44:47 4.68(9:34) 7.54(5:57) 15
  Orienteering2 42:28 6.48(6:33) 10.43(4:04) 2033c
  Total5 6:08:36 82.68(4:27) 133.06(2:46) 24433c

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MoTuWeThFrSaSu

Sunday Jun 7, 2015 #

10 AM

Running warm up/down 10:24 intensity: (5:54 @1) + (4:00 @2) + (30 @4) 1.63 km (6:23 / km) +1m 6:22 / km
shoes: Inov-8 F-Lite 240 #2

Easy warm up with dad. Achilles sensitive. One acceleration. Achilles bit better towards the end of the warm up.

Orienteering race 31:50 [5] **** 7.7 km (4:08 / km) +16m 4:06 / km
24c shoes: Inov-8 F-Lite 240 #2

Partly cloudy 20℃.

Sprint, De Uithof, Utrecht. Distance 5.4km (5'54"/km).

Not a bad race, but lacking speed. Couldn't push on the easier running parts. Technically ok, few small hesitations and a bit slow in and out of controls sometimes.

Running warm up/down 14:31 [1] 2.18 km (6:40 / km) +4m 6:36 / km
shoes: Inov-8 F-Lite 240 #2

Very easy cool down with Niels-Peter.

Friday Jun 5, 2015 #

11 AM

Cycling 2:58:50 intensity: (2:04:50 @1) + (50:00 @2) + (4:00 @4) * 67.5 km (22.6 kph) +189m
shoes: Gazelle Giro

Sunny 26℃ -> 30℃.

With Louis. He wasn't feeling that well so slow pace. That was fine for me though, felt more like doing an easy ride enjoying the landscape. Warm! Multiple long breaks.

Thursday Jun 4, 2015 #

6 PM

Running warm up/down 9:20 intensity: (4:00 @1) + (5:20 @2) 1.78 km (5:15 / km) +6m 5:10 / km
shoes: Inov-8 F-Lite 240 #2

Easy warm up.

Orienteering 10:38 intensity: (38 @3) + (8:00 @4) + (2:00 @5) 2.73 km (3:54 / km) +4m 3:52 / km
9c shoes: Inov-8 F-Lite 240 #2

Sunny 22℃.

2.11km (5'02"/km).

Warm days again, finally. Connected some controls on the all controls map of last weekend's race. Plan was not to go all out, so I didn't push that hard. Despite achilles being sensitive the running felt good. Orienteering not very sharp, missed a few route choices. Probably sunday will be a bit slower (because longer), so I'll have more time to navigate ;)

Running warm up/down 10:32 [1] 1.95 km (5:24 / km) +4m 5:21 / km
shoes: Inov-8 F-Lite 240 #2

Achilles bit sensitive.

Wednesday Jun 3, 2015 #

7 PM

Cycling 1:12:06 intensity: (10:00 @1) + (42:06 @2) + (20:00 @3) 33.86 km (28.2 kph) +10m
shoes: Gazelle Giro

Partly cloudy 17℃.

Warmer again. Exploring around down south. Had a woman on my tail for the last 10k, bit annoying especially because she didn't react to my enthousiastic 'Hi!' and 'Bye!'. Ah well.

Monday Jun 1, 2015 #

Note

2nd treatment at physio. Shockwave again. Because the cause might be deeper inside the achilles (towards the ankle) and running last week wasn't pleasant and gave me a stiff achilles for 3-4 days, I'll have an echo next week to see what's really going on.
6 PM

Cycling 30:25 intensity: (5:00 @1) + (20:00 @2) + (5:25 @3) 13.73 km (27.1 kph) +10m
shoes: Gazelle Giro

Partly cloudy 14℃.

Short ride, didn't have much time. Good pace, seems I'm getting more cycling fit.

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