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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 1 days ending Jan 23, 2011:

activity # timemileskm+m
  Orienteering3 36:26 4.86(7:30) 7.82(4:40) 4047 /56c83%
  Running2 15:00 0.89(16:53) 1.43(10:29) 1
  Total3 51:26 5.75(8:57) 9.25(5:34) 4147 /56c83%

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Su

Sunday Jan 23, 2011 #

9 AM

Running warm up/down 9:00 intensity: (4:03 @1) + (2:00 @2) + (2:57 @3) 0.88 km (10:14 / km)
ahr:133 max:161 shoes: Nike Lunar Glide

9:43 a.m.. Hawkes Bay.

Warm up to start in rain, body really sore, achilles tender, but not too bad, but everywhere else as well

Orienteering race 18:46 intensity: (7 @1) + (11 @2) + (1:49 @3) + (13:13 @4) + (3:26 @5) *** 4.08 km (4:36 / km)
ahr:176 max:192 spiked:24/28c shoes: Nike Lunar Glide

9:52 a.m.. Hawkes Bay.
Course: Sprint 2.8 km 10 m http://www.gregjflynn.byethost17.com/maps/show_map...

STB race 5, flat school like map, control description holder broken as I was trying to get my descriptions in, which meant I had to carry it which was a bit of a put off. Was tricky first when I didn't see the fence and had to turn around. Again was taking it easy on the wet concrete as didn't want to smash myself, plus there were people coming in and out of all gaps. All good, but hesitant to 15 round through the sandpit and small gaps, dont know where from but legs felt like they had a bit of finish sprint in them today (after completely missing it from first 2 days) and hear Duncan talk me up gave the the sprint a go, last loop was fairly simple, very slippery going to 23 and planned the 'hill' leg down beforehand and nailed it, and then a good finish sprint as well, picking up points on all legs in this race.


Running warm up/down 2:00 intensity: (27 @1) + (1:33 @2) 0.19 km (10:32 / km) +1m 10:22 / km
ahr:136 max:148 shoes: Nike Lunar Glide

10:32 a.m.. Hawkes Bay.

Body really sore and cold and wet, not really a cool down just an attempt to save the legs from going solid

2 PM

Running warm up/down 4:00 intensity: (50 @1) + (2:35 @2) + (35 @3) 0.36 km (11:07 / km)
ahr:138 max:158 shoes: Nike Lunar Glide

2:05 p.m.. Hawkes Bay.

Gentle sort of warm up, after being slightly late from making a new control description holder, knew if I won the hill leg and Olly got no points we would be tied for 1st for the Polka Dot jersey (but thought he would get it on count back) so had that in the back of my mind before I started.


Orienteering race 16:57 intensity: (7 @1) + (7 @2) + (47 @3) + (9:53 @4) + (6:03 @5) ***** 3.48 km (4:52 / km) +6m 4:50 / km
ahr:179 max:194 spiked:23/28c shoes: Nike Lunar Glide

2:13 p.m.. Hawkes Bay.
Course: Sprint 2.6 km 10 m http://www.gregjflynn.byethost17.com/maps/show_map...

http://www.gregjflynn.byethost17.com/maps/show_map...

STB race 6, final stage on the tight, technical and very WET EIT. Felt like I had run myself out of any proper racing effort and was just trying to hold enough speed to not be too embarrassed. Wasn't sure I was allowed to do what I did going to 5, and was still reading it at 5 and not concentrating on 6, and almost made a meal of it, did loose time by having to go around. Had another stack at 9, slowing down to punch and feet went and ended up with my arm half buried in the garden mud, which was better than the concrete I suppose. Punched 11 (start of sprint) at same time as green jersey wearer, and took off right as he went left, smashed him to the control as well, felt good, but took a bit out of me, next few were straight forward, and was trying to plan the hill leg going to 21 and never really looked at 21 to 22, ended up right right which was way slower and more confusing. Tried smashing the hill leg which was taped to start, and somehow managed to stay on my feet getting into the buildings. But that almost blew the fufu value right out and couldn't really managed much for the next few legs, but came right and tried putting in a good finish sprint to end the weekend but was way to slippery and dont think I got it.

But did win the hill, and Olly missed out which meant we were tied and need a 'hill off'
4 PM

Orienteering race (Hill Off) 21 [5] 0.13 km (2:42 / km) +17m 1:38 / km
shoes: Inov8-Mudclaw 330(liquidation)

Hill off, race 1, feeling stuffed, tied

Orienteering race (Hill Off) 22 [5] 0.13 km (2:49 / km) +17m 1:42 / km
shoes: Inov8-Mudclaw 330(liquidation)


Head to Head Hill Off, got cheated out of the win when Olly stopped in front of me and I had nowhere to go but into him, but the refs never looked at his first push just off the start line that left me in the tree!!!!

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