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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 12, 2017:

activity # timemileskm+m
  Orienteering3 2:48:47 12.55(13:27) 20.2(8:21) 35057 /65c87%
  Massage1 1:00:00
  Walking2 49:00 3.91(12:31) 6.3(7:47) 60
  Jogging1 7:00 0.75(9:23) 1.2(5:50)
  Total4 4:44:47 17.21 27.7 41057 /65c87%
  [1-5]4 3:44:47

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ThFrSaSuMoTuWe

Wednesday Apr 12, 2017 #

Note

Once more in the Great Southern Land. Wednesday am and Sydney, one more leg to go.

Walking warm up/down (Walk/jog) 33:00 [2] 4.8 km (6:52 / km)

Shake out around Kings Park
C • Really, they ought to insta... 2

Monday Apr 10, 2017 #

Note
(rest day)

On the road again - 55h flying for 56h on the ground = barely break even
Crammed a weeks worth of work into morning catch up

Sunday Apr 9, 2017 #

Orienteering (Urban) 22:22 [3] *** 3.4 km (6:35 / km) +10m 6:29 / km
ahr:117 spiked:19/21c

Plain old tired today and no zip. Two pretty dumb errors. Jogged round. Good map and course though.

Orienteering (Park) 20:47 [3] *** 3.3 km (6:18 / km) +15m 6:09 / km
ahr:130 spiked:12/13c

Slow but steady. Kicked for the final sprint in!

Note

Enjoyable weekend. Shifting gears from intensity of last week (work and personal) to woodland equanimity and now preparing mentally for flight and funeral.

OCIN_Flying_Pig_2017_Sunday_Urban1_5 Green - Splits

OCIN_Flying_Pig_Sunday_MillRace2_5 Green - Splits

Saturday Apr 8, 2017 #

Walking warm up/down 16:00 [1] 1.5 km (10:40 / km) +60m 8:53 / km

Mostly to start area

Orienteering (Yellowwood Brown) 46:23 intensity: (23:00 @2) + (23:23 @3) **** 4.8 km (9:40 / km) +215m 7:54 / km
spiked:8/10c

Beautiful area and forest, however having run here in the past I knew I wouldn't be up for a green course slog with tons of climb. "Ran" down on brown and that was more than enough to enjoy the outing!
Bobbled 2 controls- getting off line to 2 and then cutting down too soon to 6.
Beautiful sunny day with temps hitting the 60s.
C • Saving something for the sp... 2

OCIN_Flying_Pig_2017_Saturday_Long_4 Brown - Splits

Friday Apr 7, 2017 #

Event: OCIN Flying Pig XXI
 

Massage 1:00:00 [0]

Monthly maintenance-very timely

Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)

Bit of to and fro. Nothing strenuous. Some stretching thrown in.

Orienteering race (US night champs ) 1:19:15 intensity: (20:00 @2) + (50:00 @3) + (9:15 @4) **** 8.7 km (9:07 / km) +110m 8:34 / km
spiked:18/21c

Tricky but very enjoyable course with some nice route choices and point features. Steady and methodical, managed to limit errors to about 3 mins on 9, 11 and 16. Stamina was OK. Good for the win in M60 and second on green. SL= 6.6k.
Kudos to ICO and the course setters on this one.
C • congrats! 2

OCIN_Flying_Pig_2017_5 - Green Night - Splits

Thursday Apr 6, 2017 #

Note
(rest day)

DDay

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