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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LKohn

In the 7 days ending Mar 6, 2019:

activity # timemileskm+m
  orienteering11 5:02:45 17.54(17:16) 28.23(10:44) 15438 /44c86%
  walking1 2:12:13 4.2(31:27) 6.76(19:33) 789
  Total12 7:14:58 21.74(20:00) 34.99(12:26) 94338 /44c86%

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ThFrSaSuMoTuWe

Wednesday Mar 6, 2019 #

12 PM

walking 2:12:13 [2] 6.76 km (19:33 / km) +789m 12:21 / km

Madeira, Funchal - arrived this morning and did a little driving to check out the area. Went to the Botanical garden, took the cable car to the top of the mt., had lunch, walked around town a bit, took the cable car down...unbelievable! Then had the white knuckleest ride to the house we're renting...narrow roads, very steep hills...doesn't get any more exciting than this!

Tuesday Mar 5, 2019 #

10 AM

orienteering warm up/down 15:15 intensity: (10 @1) + (8:07 @2) + (6:58 @3) 1.56 km (9:46 / km)
ahr:96 max:114

11 AM

orienteering race (long) 49:18 intensity: (21 @2) + (6:07 @3) + (38:19 @4) + (4:31 @5) *** 4.72 km (10:26 / km) +43m 9:59 / km
ahr:121 max:136 spiked:10/11c

POM - Quiaios - Hardly a long...only 3.7k but it turned out to be long enough...I was tired! This ends 10 O races, 4 training sessions and 2 model events, all packed into 13 days. I can use a couple of rest days in Madeira!

Monday Mar 4, 2019 #

1 PM

orienteering warm up/down 8:33 intensity: (6 @1) + (1:03 @2) + (7:24 @3) 1.0 km (8:32 / km) +1m 8:30 / km
ahr:98 max:113

2 PM

orienteering race (middle) 45:04 intensity: (25 @2) + (8:24 @3) + (33:51 @4) + (2:24 @5) 3.98 km (11:19 / km) +13m 11:08 / km
ahr:120 max:137

POM - Quiaios

Sunday Mar 3, 2019 #

11 AM

orienteering warm up/down 25:23 intensity: (2:06 @1) + (14:59 @2) + (8:18 @3) 2.28 km (11:07 / km) +1m 11:06 / km
ahr:90 max:112

12 PM

orienteering race (middle) 41:20 intensity: (1 @1) + (49 @2) + (17:47 @3) + (22:17 @4) + (26 @5) *** 3.64 km (11:21 / km) +6m 11:15 / km
ahr:116 max:135 spiked:9/11c

POM - Quiaios - good run, beautiful day. Ended up with a train for the last half of the course...tried to dodge them but the legs were too short. I did manage to get ahead from 8-9 but then Greda caught and passed me going to 11, stayed close in the chute but couldn't catch her....fun "O".

Saturday Mar 2, 2019 #

11 AM

orienteering warm up/down 14:23 intensity: (9:05 @2) + (5:18 @3) 1.38 km (10:27 / km) +5m 10:16 / km
ahr:90 max:103

12 PM

orienteering race (middle) 33:35 intensity: (5 @1) + (24 @2) + (15:24 @3) + (15:05 @4) + (2:37 @5) *** 2.8 km (12:00 / km) +45m 11:06 / km
ahr:118 max:132 spiked:10/12c

POM - Palheirao - slow start through the thick area (1-6) then faster with controls very visible.
9 PM

orienteering race (night sprint) 18:43 intensity: (1 @1) + (23 @2) + (16:15 @3) + (2:04 @4) *** 1.94 km (9:39 / km) +37m 8:48 / km
ahr:109 max:125 spiked:9/10c

POM Night Sprint - Buarcos Figueira Da Foz - Tough uphill start but then a lot of downhill. Missed a left turn going to 5 and ended up at 9 but recovered quickly...lost about 2 minutes. Very fun area.

Friday Mar 1, 2019 #

Event: Portugal O Meeting
 
4 PM

orienteering race (sprint) 35:00 intensity: (11 @1) + (2:35 @2) + (30:28 @3) + (1:46 @4) 3.94 km (8:53 / km) +2m 8:51 / km
ahr:104 max:120

6 PM

orienteering (model event) 16:11 intensity: (10:16 @1) + (5:55 @2) 0.97 km (16:39 / km) +1m 16:34 / km
ahr:77 max:90

Thursday Feb 28, 2019 #

Note
(rest day)

travel day from Granada to POM...let the games begin!

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