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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 1 days ending Apr 25, 2007:

activity # timemileskm+m
  Orienteering1 48:30 4.66(10:24) 7.5(6:28) 8118 /31c58%
  Running1 10:30 0.93(11:16) 1.5(7:00) 109
  Total1 59:00 5.59(10:33) 9.0(6:33) 19018 /31c58%

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Wednesday Apr 25, 2007 #

Orienteering (Low Vis Loop) 20:00 [3] ***** 2.5 km (8:00 / km) +21m 7:41 / km
ahr:150 max:173 spiked:3/7c shoes: Inov8 Mudclaw 340

At Pot Luck, Crusied around the loop in low vis that I followed Tom on last time, was very dark in forest, and poor quality printed map couldn't really read anything and was using as warm up.

Orienteering intervals (O intervals) 28:30 [5] ***** 5.0 km (5:42 / km) +60m 5:23 / km
ahr:181 max:196 spiked:15/24c shoes: Inov8 Mudclaw 340

Intervals on Pot Luck, bloody dark in forest, couldn't really read anything on the map. Did a bit of Brent catching features method and just ran on compass without looking at map hoping to hit control. Did 8 sets of 3 short legs. time (ave, max HR) for each, all 1 min jogging between.
2:22 (174,190)
2:04 (181,191)
1:56 (184,193)
2:55 (186,194)
2:32 (182,189)
1:53 (188,195)
3:19 (181,194)
3:11 (187,196)
Was after a speed session so wasn't too disappointed about the oing.

Running warm up/down 10:30 [3] 1.5 km (7:00 / km) +109m 5:08 / km
ahr:152 max:175 shoes: Inov8 Mudclaw 340

Cool down jog, back along forest road to car, then loop out to beach and back. Legs felt good all session, where the hell were they during Nationals

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