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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Jul 20:

activity # timemileskm+mload
  Orienteering7 7:26:10 25.9(17:13) 41.69(10:42) 72315 /21c71%145.6
  Road running2 46:16 4.77(9:42) 7.68(6:02) 218.6
  Hiking1 18:33 0.52(35:43) 0.84(22:11)4.9
  Warmup-down1 10:03 0.76(13:13) 1.22(8:13)1.2
  Total7 8:41:02 31.95(16:18) 51.42(10:08) 74415 /21c71%160.3
  [1-5]7 8:21:58

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SuMoTuWeThFrSa

Friday Jul 19 #

9 AM

Warmup-down 10:03 intensity: (1:24 @0) + (7:00 @1) + (37 @2) + (1:02 @3) 0.76 mi (13:13 / mi)
ahr:106 max:135

Orienteering 1:29:28 intensity: (1 @0) + (5:43 @1) + (18:12 @2) + (37:12 @3) + (27:55 @4) + (25 @5) 4.74 mi (18:52 / mi) +313m 15:40 / mi
ahr:144 max:168

Thursday Jul 18 #

9 AM

Hiking 18:33 intensity: (1:44 @0) + (3:59 @1) + (8 @2) + (12:42 @3) 0.52 mi (35:43 / mi)
ahr:90 max:128

Orienteering 57:57 intensity: (38 @0) + (20:26 @1) + (17:56 @2) + (15:59 @3) + (2:32 @4) + (26 @5) 2.78 mi (20:51 / mi) +83m 19:05 / mi
ahr:132 max:167

Wednesday Jul 17 #

11 AM

Orienteering 22:08 intensity: (2 @0) + (9 @1) + (5 @2) + (7:35 @3) + (14:17 @4) 2.29 mi (9:39 / mi) +21m 9:23 / mi
ahr:152 max:163

Tuesday Jul 16 #

2 PM

Orienteering 1:35:09 intensity: (15:06 @0) + (57:46 @1) + (15:01 @2) + (7:16 @3) 7.19 km (13:14 / km) +89m 12:27 / km
ahr:113 max:148 shoes: Inov-8 200s

Monday Jul 15 #

11 AM

Road running 10:16 intensity: (6:54 @1) + (2:49 @2) + (33 @3) 1.0 mi (10:16 / mi)
ahr:125 max:141 shoes: Inov-8 200s

Orienteering race 1:02:55 intensity: (2 @0) + (1:17 @1) + (4:29 @2) + (22:07 @3) + (34:40 @4) + (20 @5) *** 8.48 km (7:25 / km) +68m 7:08 / km
ahr:148 max:165 shoes: Inov-8 200s

Meet 23 Race 39
Rautavaara Long, 7.3 k

Road running 28:00 [2] 2.9 mi (9:39 / mi)
shoes: Inov-8 200s

more running back and forth from the start
3 PM

Orienteering 1:26:58 intensity: (20:00 @2) + (1:06:58 @3) **** 5.95 km (14:36 / km) +124m 13:14 / km
spiked:7/10c shoes: Inov-8 200s

Syrjä-Loutteinen training with Aragorn.

Wow, this was a surprise, very technical and very scrappy woods. More later

Sunday Jul 14 #

Event: Fin 5
 
6 AM

Road running 4:19 intensity: (2:10 @1) + (2:09 @2) 0.44 mi (9:49 / mi)
ahr:126 max:136 shoes: Inov-8 200s

Road running 3:41 intensity: (4 @0) + (26 @1) + (1:25 @2) + (1:46 @3) 0.43 mi (8:34 / mi) +21m 7:25 / mi
ahr:135 max:148 shoes: Inov-8 200s

Orienteering race 31:35 intensity: (3 @0) + (9 @1) + (27 @2) + (4:09 @3) + (25:15 @4) + (1:32 @5) *** 4.26 km (7:24 / km) +25m 7:11 / km
ahr:156 max:168 spiked:8/11c shoes: Inov-8 200s

Meet 23 Race 39
Rautavaara Middle, 3.8 k
Time to get back to logging. First run in Finland, testing out my actual age class. Had basically no clue what the map would look like. It turned out to be fairly flat but with many formline depressions. Exceptionally fast and fun, with good visibility so the intensity was still higher than recent runs.

Three mistakes -- 1) ran onto a parallel trail too early at C5. Stopped thinking about contours and the trail junction shape was wrong. Saved it a bit by contouring across.

2) Smaller error at the end of leg 6. I think the circle was off but more confusing was that the taped route started at an earlier control and went past ours, with the control seeming to be 20 m N. So I wobbled before getting back to the line. The route choice for the leg was suspect because a straigher route wound N and S of the marshes and I stayed entirely S.

3) Compass error/map reading partway to C8. Should not have kept paying attention.

Plusses, very solid from the start through C4, good pace. 23rd of 30. About 3.5-4 min of errors; 3 min cleaner would have made the top half. Back at it for the long tomorrow.

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