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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Xena

In the 7 days ending Apr 29, 2007:

activity # timemileskm+m
  Orienteering2 2:32:40 8.64(17:41) 13.9(10:59) 635
  Running5 2:30:00
  Strength + Stretch3 30:00
  Total5 5:32:40 8.64 13.9 635

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MoTuWeThFrSaSu

Sunday Apr 29, 2007 #

Orienteering race 1:15:40 [4] **** 7.6 km (9:57 / km) +310m 8:16 / km
shoes: LOP

Red course2:
Felt physically better than yest. probably because I recovered well and ate lots of carbs :). Was almost late to start so that late feeling kind of transgressed into orienteering for the first couple controls. Stepa caught me going to 3 and passed me. I tried to stay with him for the rest of the course and managed to do so. I would lose him on one control and would catch up on the next. It was a good reassurance that I am not a hopeless case in orienteering but could definitely still improve.
So I guess it was good training overall, now I need to heal my bruises.

Running warm up/down 10:00 [1]

Saturday Apr 28, 2007 #

Orienteering 1:17:00 [4] **** 6.3 km (12:13 / km) +325m 9:43 / km
shoes: LOP

So I wanted to take this weekend's races as training but somehow i still ended up going faster that i should have both days.
Pretty smooth for the first half of the course, no pressure just orienteering. Started to get tired going to #8 due to trying to catch up the time lost a minor compass misleading coming out of 7. Mistake on 10 simply because i psyched myself out thinking i wasn't going to the right place; after reasurring myself that i was definitely going the way I should be going I was already pissed. I guess that led to my awesome smack-down coming out of #11. Falling on a rock hurt quite a bit but I managed to hop halfway to #12 and orienteer 'loosely' around the hill to get to the control. #13 was a little high and so I lost some time standing there looking around.
Red course 1: half-training / half-race (I'm not good at following my training plan)

Running warm up/down 10:00 [1]

Friday Apr 27, 2007 #

Note
(rest day)

giving my shins and hips a rest today

Thursday Apr 26, 2007 #

Running 38:00 [2]

rather slow run

Strength + Stretch 15:00 [1]

stretching, shins are sore for some reason, maybe i need new sneakers..
+ some rowing strength

Wednesday Apr 25, 2007 #

Running 31:00 [2]

To and from park..
Started out in light rain which was nice but towards the end i was soaked and my arms froze from the chilly wind and rain..

Running (2-4) 25:00 [3]

short fartlek session on trails. stomach was freaking out a little bit so easy pace on/off was good..

Strength + Stretch 10:00 [1]

Tuesday Apr 24, 2007 #

Running 36:00 [1]

light jog on trails, well there's basically only one so on the trail..

legs feel Ok, not as bad as i expected so should recover fine.. just need to build up my indurance, incorporate some long runs + hills..

Strength + Stretch 5:00 [1]

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