Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosenstiel

In the 7 days ending Mar 2, 2009:

activity	#	time	miles		km		+m
Badminton!	1	2:00:00	3.11	(38:37)	5.0	(24:00)
Orienteering	2	1:47:36	9.69	(11:06)	15.6	(6:54)	305
Warm Up	3	1:05:00	4.04	(16:06)	6.5	(10:00)	100
Wednesday Run!	1	40:00	4.97	(8:03)	8.0	(5:00)	200
Warm Down	3	33:00	1.86	(17:42)	3.0	(11:00)	50
Total	4	6:05:36	23.67	(15:27)	38.1	(9:36)	655
[1-5]	4	5:50:36

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Sunday Mar 1, 2009 #

Warm Up warm up/down 25:00 [2] 2.0 km (12:30 / km)
shoes: Swoops

Orienteering race 27:46 [4] 4.3 km (6:27 / km) +55m 6:04 / km
shoes: Swoops

I probably lost 4 minutes in mistakes...half of that was on a short leg when I couldn't find the right rhodedenron bush. I also didn't feel great running and went backwards from the main pack about halfway round. the fastest time on first leg was 22, then a big gap to 25. I did 27 and came in 9th. Luckily Alice and Tom pulled us up to a magnificent 3rd, so after 3 or 4 years of trying, me and tom got our first 3-person relay podium, and with a girl!

Warm Down warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Swoops

Saturday Feb 28, 2009 #

Event: British Orienteering Champs

Warm Up warm up/down 30:00 [2] 2.5 km (12:00 / km) +100m 10:00 / km
shoes: Swoops

Orienteering race (British) 1:19:50 [5] **** 11.3 km (7:04 / km) +250m 6:22 / km
shoes: Swoops

It wasn't a great run and I probably lost about 10 minutes in mistakes and even more due to my slow pace. In the end it didn't matter as I managed to punch a wrong control instead of mine and got disqualified.

Warm Down warm up/down 15:00 [0] 1.0 km (15:00 / km) +50m 12:00 / km
shoes: Swoops

Wednesday Feb 25, 2009 #

Wednesday Run! intervals 40:00 [4] 8.0 km (5:00 / km) +200m 4:27 / km
shoes: Swoops

Warm Up warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Swoops

Warm Down warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Swoops

Tuesday Feb 24, 2009 #

Badminton! 2:00:00 [2] 5.0 km (24:00 / km)

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