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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Seregaofed

In the 7 days ending Apr 16, 2012:

activity # timemileskm+m
  orienteering4 3:34:35 19.6(10:57) 31.55(6:48) 478
  trail running6 1:11:51 7.59(9:28) 12.21(5:53)
  street running1 55:13 6.84(8:05) 11.0(5:01)
  Total8 5:41:39 34.03(10:02) 54.76(6:14) 478
averages - weight:71.4kg

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TuWeThFrSaSuMo

Sunday Apr 15, 2012 #

10 AM

trail running warm up/down 7:00 [2] 1.2 km (5:50 / km)
shoes: Ivov X-Talon 212

needed some time to feel like I can run again (left leg pretty bad - from the knee and down)

orienteering race 40:28 [4] *** 5.38 km (7:31 / km) +151m 6:36 / km
shoes: Ivov X-Talon 212

About 4,5' total mistakes mostly on #6-7 but running felt like jogging today - could not push at all; skipped cool down yestarday and today

Middle - Blue - Splits

Saturday Apr 14, 2012 #

9 AM

trail running warm up/down 9:05 [2] 1.41 km (6:27 / km)
ahr:129 max:145 shoes: Icebug Spirit OLX

Nice morning @ Chatahoochee Bend SP. Legs were sore but after 5 min of jogging felt better

orienteering race 1:52:04 [5] *** 18.51 km (6:03 / km) +190m 5:46 / km
ahr:157 max:171 shoes: Icebug Spirit OLX

Started ok. Got some small bubbles at the beginning, but managed to run strong. Missed 4 badly, saw Eddy (9 min after) for the first time. 7 was a disaster. Saw J-man (3 min after). Started to run faster and made a mistake again on 8. Eddy catch me just before spectators and droped 5 controls after. Bearly could move my legs for the last km. 10-11' mistakes

Long - Blue - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 
1 PM

trail running warm up/down 7:51 [2] 1.1 km (7:08 / km)
ahr:132 max:147 shoes: Ivov X-Talon 212

orienteering race 18:38 [5] *** 3.79 km (4:55 / km) +29m 4:44 / km
ahr:170 max:177 shoes: Ivov X-Talon 212

Managed to stay concentrated for the full course, some bubbles not more then 30-50" total; just didn't feel energy to finish strong, dropping in pace, definitly was too hot for me
2 PM

trail running warm up/down 10:01 [2] 1.5 km (6:41 / km)
ahr:138 max:147 shoes: Ivov X-Talon 212

4 PM

orienteering 43:25 [2] ** 3.87 km (11:13 / km) +108m 9:51 / km
ahr:137 max:158 shoes: Ivov X-Talon 212

Jog/walk model with Jon. Since it was a hot day - felt dehydrated and exausted. Got blisters. Took 4 ticks off me. Got 3 beers later to get back to live again

Sprint - Red/Blue - Splits

Thursday Apr 12, 2012 #

9 AM

trail running 16:11 [3] 3.0 km (5:24 / km)
shoes: Nike Free 7.0

Wednesday Apr 11, 2012 #

1 PM

trail running 21:43 [3] 4.0 km (5:26 / km)
shoes: Nike Free 7.0

Tuesday Apr 10, 2012 #

9 AM

street running 55:13 [3] 11.0 km (5:01 / km)
ahr:147 max:160 weight:71.4kg shoes: Nike Free 7.0

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