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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 7 days ending Oct 2, 2011:

activity # timemileskm+m
  Running Rough3 3:00:15 10.83(16:39) 17.42(10:21) 592
  Orienteering City/Park1 26:39 3.55(7:31) 5.71(4:40) 40
  Orienteering Forest1 23:13 1.62(14:21) 2.6(8:55) 123
  Total5 3:50:07 15.99(14:24) 25.73(8:57) 755

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Sunday Oct 2, 2011 #

10 AM

Orienteering Forest 23:13 intensity: (15 @1) + (9 @2) + (31 @3) + (7:37 @4) + (14:41 @5) 2.6 km (8:55 / km) +123m 7:13 / km
ahr:166 max:179

Short race at Nester's Hill by Adrian. I know the map far too well to count as real orienteering, but still fun to run a well planned course. Gorgeous sunny morning!
1 PM

Running Rough 1:03:03 intensity: (1:40 @1) + (22:38 @2) + (18:35 @3) + (20:10 @4) 6.34 km (9:56 / km) +252m 8:18 / km
ahr:137 max:162

Placing the last controls before the race at Lost Lake. Then jogged around to check some of the flags I hung yesterday.
4 PM

Running Rough 33:45 intensity: (32 @1) + (5:26 @2) + (15:03 @3) + (12:44 @4) 3.43 km (9:51 / km) +100m 8:36 / km
ahr:140 max:164

Picking up some controls after the race.

Saturday Oct 1, 2011 #

2 PM

Running Rough 1:23:27 intensity: (25:55 @1) + (26:18 @2) + (17:04 @3) + (14:10 @4) 7.65 km (10:54 / km) +240m 9:26 / km
ahr:121 max:164

Placing 14 controls at Lost Lake for the race tomorrow. Also some map notes and added a new trail. Slow pace...

Wednesday Sep 28, 2011 #

7 PM

Orienteering City/Park 26:39 intensity: (10 @1) + (59 @2) + (2:35 @3) + (16:35 @4) + (6:20 @5) 5.71 km (4:40 / km) +40m 4:31 / km
ahr:157 max:176

WET at UBC. Some little bits of new map. Rusty with the night-O. Was running with Andrea's dinky little headlamp and struggled both with map reading and footing. Map print was a little bit hard to read and I did not have great flow. Increased the pace a little bit more the second half.
C • dinky little headlamp 3

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