Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Seregaofed

In the 7 days ending Oct 21, 2012:

activity	#	time	miles		km		+m
orienteering	3	3:15:09	15.75	(12:24)	25.34	(7:42)	651
trail running	5	1:38:05	10.26	(9:34)	16.51	(5:56)	194
swimming	1	18:00	0.5	(36:13)	0.8	(22:30)
street running	1	11:00	1.24	(8:51)	2.0	(5:30)
jumping	1	6:00	0.62	(9:39)	1.0	(6:00)
Total	7	5:28:14	28.37	(11:34)	45.65	(7:11)	845

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Sunday Oct 21, 2012 #

7 AM

trail running warm up/down 14:00 [2] 1.79 km (7:49 / km)
ahr:129 max:163 shoes: Ivov X-Talon 212

Long and easy WU. Legs are tired and achilles feels bad

8 AM

orienteering race 16:05 [4] 3.02 km (5:20 / km) +30m 5:04 / km
ahr:165 max:177 shoes: Ivov X-Talon 212

this was the best race out of 3, but still not good enough, 20" mistake @ one control and some hesitations and bad routs here and there

trail running warm up/down 4:00 [2] 0.51 km (7:51 / km)
ahr:129 max:144 shoes: Ivov X-Talon 212

Despite of poor performance for me it was a great experience and top level event which was pleasure to be part of

Blue - Sprint - Splits

Saturday Oct 20, 2012 #

12 PM

trail running warm up/down 8:41 [2] 1.33 km (6:32 / km)
shoes: Ivov X-Talon 212

Feel rested but achilles is tight

orienteering race 2:11:48 [4] 16.21 km (8:08 / km) +482m 7:05 / km
ahr:158 max:175 shoes: Ivov X-Talon 212

Problems started @ the beginning again. I wasn't confident where I am. Things got even worse when my legs shut down after about 12km through the course and last 4km were the struggle. My rough estimate - 20' mistakes + slow running

Blue Long - Splits

Friday Oct 19, 2012 #

1 PM

trail running warm up/down 7:47 [2] 1.17 km (6:39 / km)
ahr:131 max:148 shoes: Icebug Spirit OLX

Feel ok, no issues so far, except of pretty bad weather

orienteering race 47:16 [4] 6.11 km (7:44 / km) +139m 6:57 / km
ahr:166 max:178 shoes: Icebug Spirit OLX

Physically felt ok, but had issues with a technical part, starting @ the beginning (#1 and #2 - about 4 min total, #15 - 3,5min + some small mistakes here and there with another 2-3mins)

Middle - Blue - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Wednesday Oct 17, 2012 #

11 AM

street running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Nike Free 7.0

As a WU & CD for workout

jumping 6:00 [3] 1.0 km (6:00 / km)

As a part of workout (40' total)

Tuesday Oct 16, 2012 #

12 PM

trail running 1:03:37 [3] 11.71 km (5:26 / km) +194m 5:01 / km
shoes: Nike Free 7.0

Monday Oct 15, 2012 #

8 PM

swimming 18:00 [3] 0.8 km (22:30 / km)

Despite of the rest day, decided to do an easy swimming session
300 free
300 drills (as 3x2x50 each)
100 pos kick
100 free (felt like flying...)
About 20' sauna before and hot tub after

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