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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Chase

In the 7 days ending Feb 10, 2007:

activity # timemileskm+m
  Orienteering3 2:42:08 14.29(11:21) 23.0(7:03) 29029 /38c76%
  Running4 2:14:40 8.89 14.3 200
  volleyball1 50:00
  Night O1 45:36 3.11(14:41) 5.0(9:07) 19010 /13c76%
  Saturation training1 30:00
  Conditioning2 30:00
  weights1 25:00
  X-trainer1 25:00 2.92(8:34) 4.7(5:19)
  Warm up/down1 15:00
  Total6 8:37:24 29.2 47.0 68039 /51c76%
averages - sleep:8.6 rhr:47 weight:53.5lbs

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Saturday Feb 10, 2007 #

Night O race 45:36 [4] *** 5.0 km (9:07 / km) +190m 7:40 / km
ahr:187 max:201 spiked:10/13c slept:11.0 weight:53.5lbs

came 1st! hip not hurting at all, apart from it twinging once. made one huge 4 min mistake at control 9. knew where i was, until i couldn't find the pond, had a few headless chicken moments, relocated and kicked myself

Running warm up/down 25:00 [3]

Friday Feb 9, 2007 #

Running 29:34 [2] 4.3 km (6:53 / km) +50m 6:30 / km
ahr:164 max:171 rhr:46 slept:8.0 weight:53.5lbs

went to see the physio. she said it was a bit of hip bursitis, where the ITB rubs. i have a tight lumbar spine and very mobile hip joint, due to my back, and really flexible hamstrings.

Thursday Feb 8, 2007 #

Conditioning 15:00 [1]
rhr:48 slept:8.0 weight:54lbs

Saturation training 30:00 [5]

Wednesday Feb 7, 2007 #

volleyball 50:00 [1]
rhr:46 slept:8.0 weight:53lbs

Orienteering race 36:45 [5] *** 5.0 km (7:21 / km) +190m 6:11 / km
ahr:185 max:195 spiked:10/13c

1st again!! was chatting to the guys after my run.

Running warm up/down 30:00 [3]

Running intervals 29:20 [5] 6.0 km (4:53 / km) +150m 4:21 / km
ahr:187 max:201

4.55, 5.00, 5.04, 5.07, 4.57

Tuesday Feb 6, 2007 #

Orienteering long 1:13:15 [3] 11.0 km (6:40 / km) +100m 6:22 / km
ahr:169 max:190 rhr:44 slept:8.0 weight:53.5lbs

control pick, mega long!! forgot that the place i put the finish was still 20mins from home!! navigation ok, but when its an area that i know well, its hard for it to go to pot!

Running long 20:46 [3] 4.0 km (5:12 / km)
ahr:178 max:190

run back from the finish of control pick, same session, but it was running not orienteering. Total 1 h 34 02! longest run yet

X-trainer 25:00 [3] 4.7 km (5:19 / km)
ahr:157 max:185

weights 25:00 [1]

Conditioning 15:00 [1]

Monday Feb 5, 2007 #

Note
rhr:44 slept:8.0 weight:53.5lbs (rest day)

really low HR today, compared to it being high for the past two days. was in a really deep sleep last night and for the past two nights!! Strange dream as well.

Sunday Feb 4, 2007 #

Warm up/down 15:00 [1]
rhr:52 slept:9.0 weight:53.5lbs

Orienteering tempo 52:08 [4] *** 7.0 km (7:27 / km)
ahr:181 max:196 spiked:19/25c

feeling a bit coldified. struggling to run after control 12. wasn't focussed or concentrating. Stuck to my aims of having good attackpoints, but not running at 6.5min/km. i think the course was definately possible in 36-40 mins. Must've lost 5 mins in mistakes, little ones here a there, and 4mins from running speed

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