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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: johncrowther

In the 7 days ending Jan 20:

activity # timemileskm+ft
  Orienteering1 2:19:02 8.06(17:15) 12.97(10:43) 590
  Cycling1 1:41:55 20.8(4:54) 33.47(3:03)
  Running2 1:30:52 9.43(9:38) 15.17(5:59) 140
  Run/Walk1 1:05:36 4.3(15:15) 6.92(9:29) 199
  Swimming1 30:00 0.28(1:45:39) 0.46(1:05:39)
  Total6 7:07:25 42.87(9:58) 68.99(6:12) 929

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Saturday Jan 20 #

10 AM

Cycling 1:41:55 [2] 20.8 mi (4:54 / mi)
ahr:132 max:174

Pre snowstorm bike ride exploring parts of the Little Dry Creek and Ralston Creek Trails. A bit of a north wind so not too fast. Garmin said 20.75 miles, 878ft climb and 1:49:02 (including stops), but for consistency took the values off my bike computer (which amazingly was only 0.05 miles off.
3 PM

Swimming 30:00 [2] 0.46 km (1:05:39 / km)

10 x front crawl

Thursday Jan 18 #

6 PM

Run/Walk 1:05:36 intensity: (50:36 @2) + (15:00 @4) 4.3 mi (15:15 / mi) +199ft 14:37 / mi
ahr:117 max:161 (injured) shoes: Asics pair 7

Well that didn't work as planned. DTR at Bear Creek, but about 1.5 miles in I got an intense pain in my right calf. After walking for a bit tried to keep on running, but had to limp back to the car. Not sure what specifically I did to cause the problem. At least the weather was nice (warm enough for shorts when running, but felt cold when I could only walk).

Wednesday Jan 17 #

6 PM

Running 55:41 [4] 5.16 mi (10:47 / mi) +138ft 10:31 / mi
ahr:141 max:165 shoes: Asics pair 7

City Park with Cally.

Tuesday Jan 16 #

6 PM

Running warm up/down 2:37 [4] 0.27 mi (9:41 / mi)
ahr:130 max:141 shoes: Asics pair 7

Warm up for track workout.

Running 25:16 [5] 3.19 mi (7:55 / mi) +1ft 7:55 / mi
ahr:164 max:182 shoes: Asics pair 7

Track work out - 1x5000m - 12.5 laps of torture! Cold, but managed to keep a consistent pace.

Running warm up/down 7:18 [4] 0.8 mi (9:06 / mi) +1ft 9:05 / mi
ahr:177 max:183 shoes: Asics pair 7

Warm (cool?) down.

Sunday Jan 14 #

10 AM

Orienteering 2:19:02 [4] 12.97 km (10:43 / km) +590ft 10:01 / km
ahr:132 max:160 shoes: Falcons

Georgia Navigator Cup - classic day 2 blue. Generally found the 1:15000 map easier to read today. Made less mistakes today (9, 10 and 11 were the worst, plus 5 to some extent) but the mistakes were bigger.
5 - I got my re-entrants confused and was initially one major drainage to the west.
9 - I (and at least one other) were confused by some unmapped ditches to the east of the control. Also I couldn't find the NW-SE gully to the south of the control on the map.
10 - I ended up too far SE and in what was officially lake - relocated off the mini re-entrants to the east of the control.
11 - was a ditch bend in an area full of ditches - couldn't decipher the map, so ended up visiting every ditch until I found the right one.
Routegadget
Overall results

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