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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bigE

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  Orienteering4 4:43:01 25.09(11:17) 40.38(7:01) 567
  Running6 4:05:03 26.3(9:19) 42.33(5:47) 114
  Cycling4 1:36:15 13.98 22.49 26
  Total10 10:24:19 65.37 105.2 707
  [1-5]10 10:24:00

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SuMoTuWeThFrSa

Saturday Apr 7, 2012 #

9 AM

Orienteering 55:00 [2] ** 8.4 km (6:33 / km)
shoes: Inov-8 Oroc

Giants Rib Raid! Ran the half on "Team Ottawa" with Jeff and Alex. Hoping someone will post some photos of the sprint finish... Most epic finish at a Raid I've ever had!Results
C • !!! 1

Running 50:00 [2] ** 8.0 km (6:15 / km)
shoes: Inov-8 Oroc

New mileage record in a single training week.!

Friday Apr 6, 2012 #

1 PM

Orienteering 40:30 intensity: (22:42 @1) + (14:33 @2) + (3:15 @3) *** 5.78 km (7:01 / km) +80m 6:34 / km
ahr:158 max:185 shoes: Inov-8 Oroc

Orienteering 23:35 intensity: (20:24 @1) + (3:11 @2) ** 2.68 km (8:49 / km) +15m 8:34 / km
ahr:135 max:174 shoes: Inov-8 Oroc

Orienteering 35:37 intensity: (16:56 @1) + (17:43 @2) + (58 @3) *** 4.14 km (8:36 / km) +63m 7:59 / km
ahr:157 max:181 shoes: Inov-8 Oroc

5 PM

Orienteering 31:16 intensity: (11:49 @1) + (19:22 @2) + (5 @3) ** 3.89 km (8:02 / km) +132m 6:52 / km
ahr:159 max:187 shoes: Inov-8 Oroc

Physical Contours only through the typical ridge valley stuff. Felt the burn on this one but kept a reasonable pace from beginning to end.

Thursday Apr 5, 2012 #

8 PM

Cycling 25:00 [1] 9.0 km (2:47 / km)
shoes: Clips

Running 47:39 intensity: (19 @0) + (34:58 @1) + (9:40 @2) + (2:35 @3) + (3 @4) + (4 @5) 7.67 km (6:13 / km) +40m 6:03 / km
ahr:148 max:164 shoes: Asics Gel 1160

Easy run with Laura and Jeff. Did some strides.

Wednesday Apr 4, 2012 #

6 PM

Running 1:15:16 intensity: (33:40 @1) + (28:27 @2) + (13:05 @3) + (4 @4) *** 13.42 km (5:36 / km) +40m 5:32 / km
ahr:145 max:182 shoes: La Sportiva Crosslite

Legitimate Sprint training by Francis! Two full map stops and a botched routechoice... I'm thinking 2.5 stars but we'll round up to 3...
C • Brain Sweat 1
8 PM

Cycling 20:00 [2]
shoes: Clips

Tuesday Apr 3, 2012 #

4 PM

Running 31:07 intensity: (22:15 @1) + (8:52 @2) *** 6.6 km (4:43 / km) +4m 4:42 / km
ahr:147 max:172 shoes: Asics Gel 1160

Cycling 31:15 intensity: (9 @1) + (53 @2) + (17:25 @3) + (3:45 @4) + (9:03 @5) 13.49 km (2:19 / km) +26m 2:18 / km
ahr:143 max:179 shoes: Clips

10 PM

Running 31:01 intensity: (27:56 @1) + (3:05 @2) 5.14 km (6:02 / km) +30m 5:52 / km
ahr:150 max:172 shoes: Asics Gel 1160

Monday Apr 2, 2012 #

Cycling 20:00 [1]

Sunday Apr 1, 2012 #

11 AM

Orienteering long 1:37:03 intensity: (21:06 @1) + (1:14:03 @2) + (1:54 @3) **** 15.49 km (6:16 / km) +277m 5:45 / km
ahr:167 max:181 shoes: Inov-8 Oroc

Another great training. Went well on course. Took several forest route choices instead of the obviously faster trail ones. Worst mistake was 2 minutes on #4. Should have just run to the big ridge directly behind the control. Didn't have a good plan of attack from the start.

Especially happy with leg #6 and #23. Long legs are hard to spike. In both cases simplification was key. Still need more practice with the flow. Several routes are needlessly round about. Proper planning would clean that right up. One of those things difficult to practice in CF. I'll run a few comps with the map zoomed out.

Once again I cannot thank Erin enough for putting this on.
C • camp 1

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 Oroc

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