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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: atsip

In the 7 days ending Mar 8, 2015:

activity # timemileskm+mload
  Orienteering4 1:45:13 11.36(9:16) 18.27(5:45) 30273 /82c89%55.2
  Scuba Diving2 1:20:0024.0
  Running2 14:53 0.82(18:11) 1.32(11:18) 131.4
  Total8 3:20:06 12.17 19.59 31573 /82c89%80.6
  [1-5]8 3:13:11
averages - rhr:50

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MoTuWeThFrSaSu

Sunday Mar 8, 2015 #

10 AM

Running warm up/down 11:18 intensity: (6:11 @0) + (3:17 @1) + (1:50 @2) 0.95 km (11:51 / km) +5m 11:33 / km
ahr:95 max:136 rhr:50 shoes: New Balance Minimus 10v2

11 AM

Orienteering race (NOL Sprint Final WRE) 23:29 intensity: (35 @0) + (28 @1) + (2:29 @2) + (5:34 @3) + (13:48 @4) + (35 @5) *** 4.2 km (5:35 / km) +45m 5:18 / km
ahr:155 max:184 spiked:18/22c rhr:50 shoes: New Balance Minimus 10v2

Messed up #1 again grrr... Didn't orientate the map and just took off straight from the start. Lost a minute and a half with looking in all the wrong places. After it was an OK run.
Map is in my DOMA

Saturday Mar 7, 2015 #

10 AM

Orienteering race (NOL Relay) 16:18 intensity: (2 @0) + (46 @1) + (1:21 @2) + (8 @3) + (13:15 @4) + (46 @5) *** 3.12 km (5:14 / km) +41m 4:54 / km
ahr:166 max:182 spiked:16/17c rhr:50 shoes: New Balance Minimus 10v2

Messed up #1 pretty bad losing about a minute and a half with it.
Map is in my DOMA
3 PM

Orienteering race (NOL Sprint Qualification) 20:42 intensity: (3 @1) + (1:15 @2) + (3:41 @3) + (15:37 @4) + (6 @5) *** 3.38 km (6:08 / km) +78m 5:30 / km
ahr:165 max:180 spiked:19/23c rhr:50 shoes: New Balance Minimus 10v2

#2 did not want to beep so lost some time with it. Messed up #7 a little by going on the path first and then doubling back as the green was incredibly thick. The big mistake came at #14 losing a minute with the ordeal. Was awfully slow on the sand.
Map is in my DOMA

Thursday Mar 5, 2015 #

8 AM

Scuba Diving (Bluefish Point) 40:00 [3]

11 AM

Scuba Diving (Manly Bommie) 40:00 [3]

Wednesday Mar 4, 2015 #

6 PM

Orienteering race (Summer Series 23) 44:44 intensity: (7 @0) + (1:02 @1) + (3:04 @2) + (5:02 @3) + (33:24 @4) + (2:05 @5) ** 7.58 km (5:54 / km) +138m 5:25 / km
ahr:161 max:188 spiked:20/20c rhr:50 shoes: Inov8 Roclite 285

The only thing needed to be decided is to start to the north or the south. I went north then got a couple out in the streets before turning back for the finish. Collected 470 points tonight.
Map is in my DOMA
7 PM

Running warm up/down 3:35 intensity: (12 @1) + (3:23 @2) 0.36 km (9:52 / km) +8m 8:53 / km
ahr:131 max:139 rhr:50 shoes: Inov8 Roclite 285

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