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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Mar 31:

activity # timemileskm+m
  Bike2 2:32:44 43.44(3:31) 69.91(2:11) 862
  Swimming2 1:35:00 2.49(38:13) 4.0(23:45)
  Orienteering2 1:34:44 9.57(9:54) 15.4(6:09)
  running1 30:00 4.0(7:30) 6.44(4:40)
  Total7 6:12:28 59.49(6:16) 95.75(3:53) 862

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MoTuWeThFrSaSu

Sunday Mar 31 #

9 AM

Orienteering race 59:39 [5] 9.9 km (6:02 / km)
ahr:171 max:184 shoes: Salomon Speed Cross 4

I was first out in the forest so had it to myself for the first 20 minutes. I always had a good plan and in contact with the map.
Only 2 errors to note. I didn't know that I went over the large stream so when I saw a control just off my line, I didn't bother to look at it.
The other was later on with a large area to run through of nothingness before hitting the area of the control. I don't think there would have been a decent AP looking at the map but I only lost 30 seconds.
5th place but well schooled by one of the locals.
http://3drerun.worldofo.com/2d/?server=www.o-track...

Saturday Mar 30 #

1 PM

Orienteering 35:05 [5] 5.5 km (6:23 / km)
ahr:178 max:187 shoes: Salomon Speed Cross 4

Probably the best middle race that I have put together in my favourite forest to orienteer in.
There is not always good visibility but more than runnable. I took notice of what the planner said over the speakers that you need to know when to change speed in the different types of terrain.
I had a few small hesitations but was hitting everything until #12 and 13. I got pulled off to another control that I should have know better and lost 30 seconds on each of these.
The rest of the race went well and I had good energy even on the steeper slopes. I won the M45, beat the M35's and was only 20 seconds down on Jesper Damgaard on the M40.
http://3drerun.worldofo.com/2d/?server=www.o-track...

Friday Mar 29 #

5 PM

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

Drills.

Thursday Mar 28 #

Note
(rest day)

Wednesday Mar 27 #

4 PM

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

Around The Lookout.
9 PM

Swimming 50:00 [3] 2.0 km (25:00 / km)

I wasn’t having a great session as feeling low on energy along with slow times.

Tuesday Mar 26 #

5 PM

Bike hills 1:28:51 [4] 23.87 mi (3:43 / mi) +621m 3:27 / mi

4 reps up from Effingham on Beech Ave. Solid session.

Monday Mar 25 #

5 PM

Bike 1:03:53 [3] 19.57 mi (3:16 / mi) +241m 3:09 / mi
ahr:141 max:157 shoes: Planet X

Great to get out on the TT bike.

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