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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  Orienteering19 17:35:17 35.85 57.69 1381
  Running10 6:05:39 15.78 25.4 87
  Cycling4 2:46:13 39.01 62.78 201
  Total25 26:27:09 90.64 145.87 1669
  [1-5]25 26:21:22

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Tuesday Jul 31, 2012 #

3 PM

Cycling 49:25 intensity: (1 @1) + (36 @2) + (30:29 @3) + (18:19 @4) 23.8 km (28.9 kph) +91m
ahr:178 max:187

Monday Jul 30, 2012 #

6 PM

Running 49:40 intensity: (10:29 @2) + (38:34 @3) + (37 @4) 8.72 km (5:42 / km) +31m 5:36 / km
ahr:169 max:180

The very dry weather made it possible to run on this normally submersed trail. I didn't even get my feet wet.

Saturday Jul 28, 2012 #

11 AM

Orienteering 1:11:40 intensity: (22 @1) + (23:35 @2) + (39:22 @3) + (8:21 @4) 7.37 km (9:43 / km) +25m 9:34 / km
ahr:168 max:183

At the Barrens. I ran course 6 from the O-fest.

Thursday Jul 26, 2012 #

Cycling 25:00 [2]

Wednesday Jul 25, 2012 #

6 PM

Running 1:30:22 intensity: (2:19 @1) + (27:45 @2) + (33:12 @3) + (22:29 @4) + (4:37 @5) 12.69 km (7:07 / km) +41m 7:01 / km
ahr:168 max:195

Running training

Tuesday Jul 24, 2012 #

3 PM

Cycling 28:29 intensity: (4:30 @2) + (23:59 @3) 10.73 km (22.6 kph) +61m
ahr:170 max:178

Biking there. tough headwind from the north.

Running 55:37 intensity: (28:59 @1) + (26:38 @2) 3.99 km (13:57 / km) +15m 13:41 / km
ahr:134 max:164

At Burnt Lands to check some stuff. I was planning to do more running but I ended up doing a lot of tip-toeing and frolicking through poison ivy patches...

Cycling 25:49 intensity: (26 @1) + (6:50 @2) + (18:33 @3) 10.75 km (25.0 kph) +49m
ahr:166 max:179

biking back.

Monday Jul 23, 2012 #

Cycling 37:30 [3] 17.5 km (28.0 kph)

Thursday Jul 19, 2012 #

Orienteering 1:28:00 [3]

We ran the WOC 2004 Middle distance course in Tortuna. It didn't go very well, I made a few big mistakes. I ended up being only a little slower than Thierry Gueorgiou's winning time of 32:45.
It was surprising that at some of the controls there were still stands and even semi-decomposed flags at a few of them.
C • Cool 1

Wednesday Jul 18, 2012 #

Orienteering 58:00 [3]

Orienteering training at Rocklunda, Västerås from the Västerås SOK clubhouse. Nice map with lots of trails. you could tell people orienteering on this map a lot because there are elephant tracks everywhere in the forest. I was also nice that there were still control stands at the controls.

Tuesday Jul 17, 2012 #

Orienteering 58:00 [3]

Running at Tortuna in Västrås. beautiful terrain. open forest, mossy ground and lots of detail.

Monday Jul 16, 2012 #

Orienteering 57:00 [3]

Orienteering at Borntorpet in Skinnskatteberg. the woods were very open but the footing is uneven and mossy making it very physical.

Friday Jul 13, 2012 #

Running warm up/down 25:00 [2]

Orienteering race 40:53 [4]

JWOC relay. I ran the first leg, with Trevor running second and Emily Ross running third. I had an almost perfect race technically with my only mistake being accidentally running 5 metres past a control and having to go back. but physically the race was brutal with tons climb.

Thursday Jul 12, 2012 #

Running warm up/down 30:00 [2]

Orienteering race 34:05 [4] 3.9 km (8:44 / km) +175m 7:08 / km

JWOC middle C final. good race. I had good speed, and made only two small mistakes. the woods were nicer than the quali, but still was not as nice as the model.

Wednesday Jul 11, 2012 #

Running warm up/down 35:00 [2]

Orienteering race 38:07 [4] 4.2 km (9:05 / km) +135m 7:49 / km

JWOC middle qualifier. OK race, some mistakes but nothing huge. the forest wasn't what I was expecting though. It was a lot thicker than the model maps and it had some logged areas that we had to run through.

Tuesday Jul 10, 2012 #

Orienteering 26:00 [2]

I went back to the middle model on the Zeleny dvor map to do some good orienteering after the bad orienteering yesterday. I just jogged a short course and orienteered phenomenally.

Monday Jul 9, 2012 #

Running warm up/down 25:00 [2]

Orienteering race 2:28:39 [4] 11.5 km (12:56 / km) +405m 10:59 / km

JWOC long. Terrible race. made a lot of mistakes and didn't feel I got into any rhythm. It started out really hot then there was a thunder storm half way through the race and it poured making difficult to see the map under the trees.

Sunday Jul 8, 2012 #

Running warm up/down 30:00 [2]

Orienteering race 18:20 [5] 2.9 km (6:19 / km) +5m 6:16 / km

JWOC sprint in downtown Kosice. good race, no real mistakes, just maybe took a few slightly slower route choices, so i'm happy with it.

Saturday Jul 7, 2012 #

Orienteering 1:00:00 [2]

Training on the long model map.
6 AM

Orienteering 7:34 intensity: (32 @2) + (48 @3) + (2:18 @4) + (3:56 @5) 1.8 km (4:12 / km) +2m 4:11 / km
ahr:186 max:193

running on the sprint model map that was across the street from the university.

Running warm up/down 10:00 [2]

Thursday Jul 5, 2012 #

5 AM

Orienteering 1:06:06 intensity: (17:12 @1) + (35:40 @2) + (10:27 @3) + (2:47 @4) 4.38 km (15:06 / km) +160m 12:46 / km
ahr:145 max:188

Training on another middle relevant map. was less tricky than the other one. we did a few controls as warm up than a few at speed.

Wednesday Jul 4, 2012 #

5 AM

Orienteering 1:47:14 intensity: (32:44 @1) + (51:41 @2) + (18:08 @3) + (4:41 @4) 6.16 km (17:24 / km) +117m 15:54 / km
ahr:145 max:184

Long distance training in the Karst terrain.
10 AM

Orienteering 1:29:04 intensity: (5:47 @0) + (1:06:28 @1) + (16:49 @2) 3.0 km (29:44 / km) +105m 25:18 / km
ahr:117 max:154

map walk at a different long distance training map. forest was nicer than the other map.

Tuesday Jul 3, 2012 #

5 AM

Orienteering 30:40 intensity: (7 @1) + (1:10 @2) + (13:45 @3) + (15:38 @4) 4.11 km (7:27 / km) +102m 6:38 / km
ahr:178 max:187

middle training at Zeleny Dvor. It took a while to find this map. we had no directions to the training, so using various maps and the internet we got as close to the area as we thought we could, walked along a trail to the forest and started walking north through the forest in the direction we thought the map was, and after about 15min we stumbled on a control... crazy. the terrain was super nice with wide open forest and lots of contour detail.

Monday Jul 2, 2012 #

5 AM

Orienteering 37:39 intensity: (12 @1) + (10:29 @2) + (26:58 @3) 4.55 km (8:16 / km) +148m 7:07 / km
ahr:167 max:176

First training in Slovakia on the Bankov map. the terrain was similar to the relay with very open woods, quite a bit of climb and lots of gullies and ditches.

Sunday Jul 1, 2012 #

10 AM

Orienteering 18:16 intensity: (19 @2) + (45 @3) + (2:10 @4) + (15:02 @5) 3.82 km (4:47 / km) +2m 4:46 / km
ahr:190 max:194

Sprint training on the map of the university that we are staying at. was insanely hot!!!

Running warm up/down 15:00 [2]

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