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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Aug 25, 2013:

activity # timemileskm+m
  Orienteering8 9:46:52 34.11(17:12) 54.9(10:41) 900
  Running7 2:54:37 13.73(12:43) 22.1(7:54) 310
  Total9 12:41:29 47.85(15:55) 77.0(9:53) 1210
  [1-5]9 12:32:15

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MoTuWeThFrSaSu

Sunday Aug 25, 2013 #

9 AM

Running 12:55 [1] 2.01 km (6:26 / km) +4m 6:22 / km

Warm up

Orienteering 1:54:20 [3] 13.02 km (8:47 / km) +183m 8:12 / km

Langdistans
better orienteering not as agressive

Running 8:03 [1] 0.58 km (13:53 / km) +10m 12:50 / km

Saturday Aug 24, 2013 #

10 AM

Running 15:21 [1] 2.11 km (7:16 / km) +33m 6:45 / km

Warm up even some drills

Orienteering 44:52 [4] 5.7 km (7:52 / km) +40m 7:36 / km

Middle distance
Really not my best race more on that with the map soon

Running 9:29 [1] 1.1 km (8:37 / km) +23m 7:48 / km

Pretty annoyed warm down on my own

Friday Aug 23, 2013 #

9 AM

Running 16:44 [2] 1.88 km (8:54 / km) +10m 8:40 / km

Warm up

Orienteering 22:14 intensity: (9:14 @0) + (8:00 @4) + (5:00 @5) 3.97 km (5:36 / km) +36m 5:21 / km

Mixed Sprint relay
Loved it! What a way to start getting speed back again

Running 11:46 [1] 1.42 km (8:17 / km) +29m 7:31 / km

Warm down

Thursday Aug 22, 2013 #

9 AM

Orienteering 36:50 [2] 2.6 km (14:10 / km) +77m 12:21 / km

Hanging controls contour only
1 struggled to get into the map but made sense of it and confident to control circle
2 was good
3 good plan but maybe too confident with it and missed a turn up a reentrant managed to relocate fairly quickly but still not as planned off direction and lower down slope than should be however alarm bells rang and corrected.

Orienteering 1:04:38 [2] 5.15 km (12:33 / km) +70m 11:45 / km

Ran 9-5 on boys course planned well and executed. Then did this in reverse to collect controls (slow due to following round the last stragglers)
Tried the last 3 controls on my own not collecting first one good last 2 bit wibbly plan was there but direction/execution not there not picturing the terrain right.

Wednesday Aug 21, 2013 #

9 AM

Running 11:11 [1] 1.56 km (7:10 / km) +28m 6:35 / km

Warm up

Orienteering 43:30 [3] 3.92 km (11:06 / km) +44m 10:31 / km

Paradiset Qualification
Oh dear really not with it trying to run way too fast not gt the right technique for it sorted!
So tired and frustrated by the end

Running 6:25 [1] 1.1 km (5:50 / km) +8m 5:38 / km

Warm down

Orienteering 23:16 [4] 2.69 km (8:39 / km) +53m 7:52 / km

Paradiset final - much better missed one control - shame was just wrong side of a thick bit of trees was too high but couldn't see control to go lower.

Tuesday Aug 20, 2013 #

8 AM

Running 9:40 [1] 1.52 km (6:22 / km) +8m 6:12 / km

Warm up

Orienteering 1:30:12 [2] 6.19 km (14:34 / km) +195m 12:35 / km

Slope O pretty tough but both the athletes I followed showed a lot of improvement throughout the course!
5 PM

Running 9:00 intensity: (2:44 @1) + (2:51 @2) + (1:50 @3) + (1:35 @4) 1.2 km (7:30 / km) +32m 6:37 / km
ahr:125 max:167

Warm up

Orienteering 39:28 intensity: (27 @1) + (8 @2) + (3:40 @3) + (30:25 @4) + (4:48 @5) 4.47 km (8:50 / km) +43m 8:26 / km
ahr:170 max:184

Club champs - not a great race for me very sloppy.

Running 31:27 intensity: (25:12 @1) + (4:18 @2) + (1:57 @3) 2.69 km (11:41 / km) +90m 10:01 / km
ahr:137 max:157

Warm down and sollecting controls

Monday Aug 19, 2013 #

9 AM

Orienteering 1:47:32 [2] 7.19 km (14:57 / km) +160m 13:28 / km

Hanging and shadowing and checking. Paradiset
3 PM

Running 32:36 [1] 4.93 km (6:37 / km) +37m 6:22 / km

Run over to weightlifting session and back.

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