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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 1 days ending Mar 2, 2014:

activity # timemileskm+m
  Orienteering1 1:09:56 9.34(7:29) 15.03(4:39) 181
  Running1 11:46 1.12(10:32) 1.8(6:33) 5
  Total1 1:21:42 10.46(7:49) 16.83(4:51) 186

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Su

Sunday Mar 2, 2014 #

12 PM

Running warm up/down 5:30 [2] 0.92 km (5:59 / km) +3m 5:54 / km
ahr:130 max:151

Orienteering race 1:09:56 intensity: (16:35 @3) + (52:28 @4) + (53 @5) 15.03 km (4:39 / km) +181m 4:23 / km
ahr:161 max:186 shoes: Inov8 X Talon 212 (4)

Black course at Clumber

Really scrappy and struggling running still with tightness in my hips and lower back. Mainly sloppy mistakes except on 9 where I got stuck in upmapped grott and had to backtrack around 150m to a different gate.

Really poor to 1 and 2. Not focussed properly and lost 20s and 40s respectively. Lost a little more time on 3. Right on 11 and though I saw another earthwall which was obviously not mapped (~30s). To 16 after passing the first gate I turned left not realising there was another fence until I got up close to it and had to back track to the crossing point (~30s). Must have been stood over 17 without seeing it before reattacking it (~20s). Off line on bearings to each of 20 (~40s) and 21 (~50s). Just a few seconds here and there on the last few.

Running warm up/down 6:16 [1] 0.88 km (7:08 / km) +2m 7:03 / km
ahr:110 max:132

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