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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pasha

In the 7 days ending May 12, 2013:

activity # timemileskm+m
  Orienteering2 4:08:45 13.04(19:05) 20.98(11:51) 72917 /19c89%
  Tennis2 3:10:00
  walk6 2:12:30 6.91(19:11) 11.12(11:55) 626
  steam room2 1:45:00
  Trail run3 1:25:44 7.11(12:04) 11.44(7:30) 325
  swimming2 45:00
  Total15 13:26:59 27.05 43.54 168017 /19c89%

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MoTuWeThFrSaSu

Sunday May 12, 2013 #

9 AM

Orienteering 3:05:38 intensity: (24 @1) + (2:14 @2) + (59:10 @3) + (1:38:50 @4) + (25:00 @5) 15.26 km (12:10 / km) +574m 10:14 / km
ahr:147 max:168 shoes: Inov-8 Bare Grip 200 -2

Trail run (warm up) 18:00 [1] 2.0 km (9:00 / km) +100m 7:12 / km
shoes: Inov-8 Bare-XLite 150

3 PM

steam room (stretch and massaging) 45:00 [1]

4 PM

swimming 20:00 [1]

Saturday May 11, 2013 #

10 AM

walk 35:00 [1] 3.0 km (11:40 / km) +200m 8:45 / km
shoes: Inov-8 Bare Grip 200 -2

Walk from bus drop to the start of US Champs. Mixed up start times and got there 1 hour earlier than suppose to. To stay warm - kept walking.
11 AM

Trail run (warm up ) 13:12 intensity: (20 @1) + (3:26 @2) + (7:04 @3) + (2:22 @4) 1.04 km (12:38 / km) +54m 10:02 / km
ahr:130 max:151 shoes: Inov-8 Bare Grip 200 -2

Warm up before mid distance start

Orienteering race 1:03:07 intensity: (7 @1) + (6 @2) + (1:28 @3) + (22:00 @4) + (39:26 @5) ***** 5.72 km (11:02 / km) +155m 9:43 / km
ahr:160 max:173 spiked:17/19c shoes: Inov-8 Bare Grip 200 -2

US Champs. Middle distance. M21 Blue.
Expected the course to be very technical and it was. Was in contact with map most of the time until cp 14 which was a short run and did not look dangerous but I just lost concentration and 5 minutes along with it. Looking at the GPS log it turned out that I just missed the CP on my very first attack as I did not look on the right side of the hilltop before making a decision to check another one. Over than that a little of hesitation approaching #4 but the rest was clean and straight. 42nd out of 60.
3 PM

steam room (stretch and massaging) 1:00:00 [1]

Saratoga springs Y.
4 PM

swimming 25:00 [1]

Friday May 10, 2013 #

6 AM

Tennis (Drills) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150

Friday morning drills at Reis with Anda.
8 AM

walk 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

Thursday May 9, 2013 #

7 AM

walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

6 PM

walk (walk: office2parking) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km

7 PM

Tennis (Doubles play) 1:40:00 [3]
shoes: Inov-8 Bare-XLite 150

Doubles play at TTRC. Contract time for Artem. Played with Dan against Jesse and Gary. 6:2, 6:7(4:7), 5:10.

Wednesday May 8, 2013 #

7 AM

walk (walk: shuttle to office ) 31:00 [1] 2.56 km (12:07 / km) +173m 9:03 / km

10 AM

Trail run 54:32 intensity: (26 @1) + (5:36 @2) + (18:28 @3) + (27:34 @4) + (2:28 @5) 8.39 km (6:30 / km) +171m 5:54 / km
ahr:141 max:174 shoes: Inov-8 Road-X 233

Plantations run with Nancy, Haley and Amanda.

Monday May 6, 2013 #

7 AM

walk (walk: shuttle to office ) 31:00 [3] 2.56 km (12:07 / km) +173m 9:03 / km

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