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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 7 days ending Feb 27, 2016:

activity # timemileskm+m
  Orienteering8 6:43:53 27.31(14:47) 43.95(9:11) 647
  Strength1 38:41
  Running2 36:18 1.93(18:50) 3.1(11:42) 116
  Total9 7:58:52 29.23 47.05 763
  [1-5]9 7:30:24
averages - weight:64.5kg

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SuMoTuWeThFrSa

Saturday Feb 27, 2016 #

8 AM

Running 31:03 intensity: (1:54 @0) + (5:17 @1) + (19:33 @2) + (4:19 @3) 2.92 km (10:37 / km) +113m 8:54 / km
ahr:149 max:168 shoes: Innov8 Terraclaw 250

Orienteering race 1:12:43 intensity: (9 @1) + (18:29 @2) + (24:47 @3) + (29:18 @4) 8.27 km (8:47 / km) +30m 8:38 / km
ahr:167 max:181 shoes: Innov8 Terraclaw 250

Middle race. More to come on this.
6 PM

Orienteering 42:24 intensity: (41 @0) + (1:14 @1) + (17:16 @2) + (15:58 @3) + (6:43 @4) + (32 @5) 5.06 km (8:23 / km) +167m 7:12 / km
ahr:161 max:185

"Sprint" training in Vejer de la Frontera. Very hilly map and really nice course. Unfortunately my lower leg problems started rearing their ugly heads for the first time this week so really slowed down about half way through. Still thoroughly enjoyed it though even if it did start to get a bit dark for map reading at the end.

Orienteering 6:54 intensity: (1:05 @1) + (5:44 @2) + (5 @3) 1.18 km (5:52 / km)
ahr:142 max:148

Jog back down to the start

Friday Feb 26, 2016 #

9 AM

Orienteering 59:04 intensity: (25 @0) + (39 @1) + (12:45 @2) + (24:49 @3) + (19:40 @4) + (46 @5) 6.44 km (9:10 / km) +95m 8:32 / km
ahr:167 max:185 shoes: Innov8 Terraclaw 250

Excellent training with Roar. Started out badly because I was navigating to 18 but after that things got better. We really focused on compass technique on the first few and getting it right before trying to speed it up. Attackpoint choosing was also a key lesson of the day. Very good craic. Was nice to run around with Roar.
5 PM

Running 5:15 intensity: (3:19 @0) + (1:39 @1) + (17 @2) 0.18 km (29:50 / km) +2m 28:04 / km
ahr:121 max:148

Orienteering 40:26 intensity: (35 @0) + (9 @1) + (43 @2) + (8:30 @3) + (27:03 @4) + (3:26 @5) 5.32 km (7:36 / km) +90m 7:01 / km
ahr:174 max:185 shoes: Innov8 Terraclaw 250

First leg of the 2 man Night relay with Roar. This was really really fun. Made some mistakes but overall a pretty rockin' time and a really great experience. Night relays are the best.

Decided to go pretty agressive at the start to make the most of the dusk so really went for the first few legs and there were lots of people around to make me confident. Bet Roar and Marcus on some legs. Until I started lagging behind. Near the end I got a bit tired but my orienteering was still pretty on form and I was reading everything really well.

Link to Quickroute

Thursday Feb 25, 2016 #

10 AM

Orienteering 1:16:42 intensity: (11:43 @0) + (23:39 @1) + (27:05 @2) + (11:25 @3) + (2:50 @4) 5.95 km (12:53 / km) +49m 12:23 / km
ahr:145 max:176 shoes: Innov8 Terraclaw 250

Multi techniques training. Started out pretty awful. Straight into contour only and I had no clue what was happening recovered a little but couldn't find number six which I think I was circling for like 20 minutes. Awful on the corridor. Just wasn't paying attention to my compass or anything.

When I got into the control pick I finally got what was happening. Maybe I should have gone out on a normal course first really. Was good fun though and good learning.
11 AM

Orienteering 18:59 intensity: (2 @0) + (30 @1) + (5:42 @2) + (9:35 @3) + (3:10 @4) 2.21 km (8:36 / km) +20m 8:14 / km
ahr:164 max:177 shoes: Innov8 Terraclaw 250

Did the contour only part of the course again since I finally got a grasp for what was happening and it was much better. Stopped to talk to Eibhlin for a few seconds. She seemed to be having a fun time.
3 PM

Orienteering 34:04 intensity: (34 @0) + (20 @1) + (4:51 @2) + (13:50 @3) + (14:29 @4) 4.56 km (7:29 / km) +69m 6:57 / km
ahr:168 max:181

Sprint training in Conil de la Frontera. Really cool town with little alleys. Unfortunately was a bit of a control description reading competition and things like "road end" aren't the easiest things to interpret when there's three in the circle. Still it was a fun course and I felt pretty fit with little to no pain really. Happy times

Wednesday Feb 24, 2016 #

3 PM

Orienteering 52:37 intensity: (1:01 @0) + (2:46 @1) + (27:06 @2) + (16:50 @3) + (4:54 @4) 4.97 km (10:35 / km) +128m 9:23 / km
ahr:158 max:180 shoes: Innov8 Terraclaw 250

Checking out the new terrain. Took very little in as I had gotten up at 4am. Still wooo holidays!

Tuesday Feb 23, 2016 #

Note
weight:64.5kg

Going to Andalucia tomorrow. Very excited. Just have to get through today in work.


Since I started the sugarfree for lent thing I have lost 2.5 kilos (a least-my scales is hard to read) Not too bad. It's only been like two weeks maybe?
C • seriously!? 4

Monday Feb 22, 2016 #

8 PM

Strength 38:41 intensity: (8:14 @0) + (12:24 @1) + (17:14 @2) + (49 @3)
ahr:138 max:166

Strength.....

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