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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: smittyo

In the 7 days ending Mar 21, 2016:

activity # timemileskm+mload
  Orienteering3 2:23:45 8.4(17:07) 13.52(10:38) 67111 /14c78%935.0
  Strength1 1:00:00120.0
  Intervals1 46:19 3.29(14:05) 5.3(8:45) 4208.1
  WU/CD3 41:51 2.33(17:58) 3.75(11:10) 167109.2
  Total5 4:51:55 14.02 22.56 84211 /14c78%1372.2

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Sunday Mar 20, 2016 #

9 AM

WU/CD warm up/down 10:36 intensity: (2:46 @1) + (2:13 @2) + (4:33 @3) + (59 @4) + (5 @5) 0.66 mi (16:04 / mi) +1m 15:59 / mi
ahr:124 max:162 shoes: Inov8 TrailRoc

Orienteering race (sprint) 23:36 intensity: (14 @1) + (16 @2) + (40 @3) + (10:27 @4) + (11:59 @5) ** 3.22 km (7:20 / km) +51m 6:48 / km
ahr:159 max:172 shoes: Inov8 TrailRoc

Great race today. I really had a lot of speed and kept good flow through all the controls. Just kept moving. I did have one pretty significant mistake at number five, where I just went up the wrong stairs and into the wrong part of the building. Time loss of about 45 seconds. Pretty happy with how the weekend went, but I'll need to work on maintaining my effort through the long race before NAOC. That seemed to be my weak point.

Green Sprint - Splits

Saturday Mar 19, 2016 #

9 AM

WU/CD warm up/down 20:18 intensity: (4:51 @1) + (7:26 @2) + (8:01 @3) 1.45 km (14:01 / km) +142m 9:25 / km
ahr:119 max:139 shoes: Inov8 xtalon 212 B

Jog/Walk to the start

Orienteering race (Long) 1:20:15 intensity: (29 @1) + (26 @2) + (6:46 @3) + (36:07 @4) + (36:27 @5) *** 6.6 km (12:10 / km) +470m 8:58 / km
ahr:158 max:172 shoes: Inov8 xtalon 212 B

Long course champs at Morgan Territory. I felt pretty good today, but the splits show that I just wasn't keeping up the speed I needed. I chose a lot of trail routes that may not have been as good as going more straight. It looks like I didn't really run fast enough to make the extra distance worth it. And Sharon Crawford was an animal going up the steep hill from 3 to 4. No serious mistakes, just lost time on poorer route choices.

Green Y Long - Splits

Friday Mar 18, 2016 #

Event: US Individual Championships (M/L/S)
 
12 PM

WU/CD warm up/down 10:57 intensity: (43 @1) + (1:12 @2) + (4:40 @3) + (4:22 @4) 1.24 km (8:50 / km) +24m 8:03 / km
ahr:140 max:160 shoes: Inov8 xtalon 212 B

Jogging to the start

Orienteering race (Middle) 39:54 intensity: (9 @1) + (43 @2) + (1:15 @3) + (5:46 @4) + (32:01 @5) **** 3.7 km (10:47 / km) +150m 8:58 / km
ahr:165 max:177 spiked:11/14c shoes: Inov8 xtalon 212 B

Middle Champs at Morgan Territory. Despite a mistake at number 2, I can't complain much. It was a nice fast race. Took the wrong direction from 1 to 2 and ended up too far SE. Stopped and spent some time analyzing the road to determine which way to correct. Estimated loss-2 minutes. Other than that just a few times hesitating near the control when I didn't see it right away. I'm still waiting to see final results, but I believe I may have a Gold medal. All those young whipper-snappers were ahead of me, though (Go Juniors!)

Green-Y Middle - Splits

Wednesday Mar 16, 2016 #

12 PM

Strength 1:00:00 [2]
shoes: Inov8 RoadX 233 red

Weights at the gym

Tuesday Mar 15, 2016 #

6 PM

Intervals intervals 46:19 intensity: (6:33 @1) + (5:45 @2) + (9:13 @3) + (12:01 @4) + (12:47 @5) 5.3 km (8:45 / km) +4m 8:43 / km
ahr:141 max:174 shoes: Barefoot

HDR Track Workout - 2 min intervals with alternating 1 and 2 minute recovery breaks. 10 reps.

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