Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Seregaofed

In the 7 days ending Oct 22, 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
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	6	5:10:14	27.87	(11:08)	44.85	(6:55)	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

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