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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Mar 10:

activity # timemileskm+m
  Orienteering2 2:01:10 9.94(12:11) 16.0(7:34) 554
  Swimming1 45:00 1.24(36:13) 2.0(22:30)
  running1 30:00 4.0(7:30) 6.44(4:40)
  Total4 3:16:10 15.18(12:55) 24.44(8:02) 554

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Sunday Mar 10 #

10 AM

Orienteering race 1:19:52 [5] 11.1 km (7:12 / km) +377m 6:09 / km
ahr:168 max:179 shoes: Salomon Speed Cross 4

We knew it was over planned before hand so I didn't go out hard. 3 river crossings in the first 3 controls made for slow going and there were plenty of controls out there. Went to the wrong first control and nearly punched it, only 1 number difference that happened 3 times during the course.
Not the best of starts and I had to tell myself on the first longer leg that I should be orienteering, not following tracks.
Messed up 2 minutes after the spectator control by seeing the other 2 first.
Pretty happy with the long leg RC wise and execution.
Fluffed #11 but then picked up the train of 4 other runner including the winner and Nick B. They slowly moved away but had trouble in the circle so it was a good tow.
Not a bad result so happy with the outcome.

Saturday Mar 9 #

4 PM

Orienteering 41:18 [2] 4.9 km (8:26 / km) +177m 7:08 / km
shoes: Salomon Speed Cross 4

Very easy around the middle course looking at the mapping. Pretty grotty area with mostly green hashing. Walked the hills and grotty parts.

Friday Mar 8 #

Note
(rest day)

Getting ready.

Thursday Mar 7 #

6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills went pretty well.

Wednesday Mar 6 #

Note
(rest day)

Another one.

Tuesday Mar 5 #

6 PM

running 30:00 [3] 4.0 mi (7:30 / mi)

Warm up, 5 min temp and 5 x 1 min. Taking the reps steady and calf is fine.

Monday Mar 4 #

Note
(rest day)

Easy week.

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