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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Oct 9, 2011:

activity # timemileskm+mload
  Orienteering3 2:23:50 9.16(15:42) 14.75(9:45) 8540 /43c93%77.4
  Road Run2 52:57 5.04(10:30) 8.11(6:32) 6111.4
  Total4 3:16:47 14.2(13:51) 22.86(8:37) 14640 /43c93%88.8

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MoTuWeThFrSaSu

Sunday Oct 9, 2011 #

9 AM

Orienteering race 1:29:10 intensity: (21 @1) + (3:14 @2) + (54:41 @3) + (30:19 @4) + (35 @5) ***** 8.1 km (11:01 / km) +57m 10:38 / km
ahr:141 max:161 spiked:11/14c shoes: Black Jalas

Road Run warm up/down 19:44 intensity: (16:18 @1) + (3:26 @2) 2.26 km (8:44 / km) +20m 8:22 / km
ahr:99 max:123 shoes: Black Jalas

Walk/jog to start.

Course 6 Long - Splits

Saturday Oct 8, 2011 #

Event: Ontario Orienteering Championships
 
11 AM

Orienteering race 38:44 intensity: (13 @1) + (17 @2) + (26 @3) + (25:20 @4) + (12:28 @5) **** 4.2 km (9:14 / km) +26m 8:57 / km
ahr:153 max:169 spiked:14/14c shoes: Black Jalas

Middle distance at Ontario O Champs. Hidden Meadows map (same as used for 2010 Canadian Champs). Ran M45-54. Good run, lots of fun. FR download and details later.
4 PM

Orienteering race 15:56 intensity: (11 @1) + (11 @2) + (14 @3) + (1:09 @4) + (14:11 @5) *** 2.46 km (6:29 / km) +2m 6:28 / km
ahr:158 max:170 spiked:15/15c shoes: NB 573 Trail Shoes

Sprint at ON Champs. 1st in M55-64.

Course 6 Middle - Splits

Course 3 Sprint - Splits

Thursday Oct 6, 2011 #

6 PM

Road Run 33:13 intensity: (1:04 @1) + (13:22 @2) + (16:34 @3) + (2:13 @4) 3.64 mi (9:08 / mi) +41m 8:50 / mi
ahr:129 max:151 shoes: NB878 - #10

Recovery run. Legs were sore the last few days, but OK today. Just slogged along. Got a late start, so it was somewhat dark. Fall must be here.

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