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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 1 days ending Apr 10, 2015:

activity # timemileskm+m
  Orienteering2 1:49:50 7.86(13:58) 12.65(8:41) 328
  Running1 29:08 2.08(13:59) 3.35(8:42) 78
  Total3 2:18:58 9.94(13:59) 16.0(8:41) 406

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Fr

Friday Apr 10, 2015 #

9 AM

Running warm up/down 29:08 intensity: (6:51 @1) + (12:09 @2) + (9:46 @3) + (13 @4) + (9 @5) 3.35 km (8:42 / km) +78m 7:47 / km
ahr:152 max:196 shoes: Inov-8 X-Talon 212 2014

jog to the start.
10 AM

Orienteering 45:23 intensity: (2:55 @1) + (17:14 @2) + (19:46 @3) + (5:21 @4) + (7 @5) 4.68 km (9:42 / km) +129m 8:31 / km
ahr:161 max:185 shoes: Inov-8 X-Talon 212 2014

re-ran the 2013 nationals M20 middle distance course at Mineral Springs. the slopes were super slippy and there was lots of mud. didn't go as well as the last time I did it. made two fairly big mistakes mostly due to sloppy compass bearings.
4 PM

Orienteering 1:04:27 intensity: (29 @1) + (2:50 @2) + (52:03 @3) + (8:46 @4) + (19 @5) 7.97 km (8:05 / km) +199m 7:11 / km
ahr:169 max:213 shoes: Inov-8 X-Talon 212 2014

Control Picking and short line-O on the Dundas Valley map. navigation went well. not quite as muddy as the morning training except for the steep greasy slopes of the K2 hill.

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