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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Mar 30, 2014:

activity # timemileskm+m
  Orienteering6 3:55:12 17.23(13:39) 27.73(8:29) 42513 /14c92%
  Tramping1 32:00 1.99(16:03) 3.21(9:58) 16
  Running1 7:18 0.99(7:23) 1.59(4:35)
  Total7 4:34:30 20.21(13:35) 32.53(8:26) 44113 /14c92%

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MoTuWeThFrSaSu

Sunday Mar 30, 2014 #

7 AM

Orienteering 25:00 intensity: (2:05 @1) + (6:13 @2) + (16:27 @3) + (15 @4) *** 2.65 km (9:26 / km) +49m 8:38 / km
ahr:151 max:171 shoes: Inov8 ORoc 280 (Blue/Lime)

Checking Controls. Riverhead.
7:30am was just slightly early to check controls without a light

Orienteering 7:00 intensity: (28 @1) + (2:19 @2) + (4:01 @3) + (12 @4) 0.91 km (7:42 / km) +24m 6:48 / km
ahr:153 max:170 shoes: Inov8 ORoc 280 (Blue/Lime)

Putting out a Control. Riverhead.

Running 7:18 intensity: (15 @1) + (11 @2) + (4:50 @3) + (2:02 @4) 1.59 km (4:35 / km)
ahr:163 max:178 shoes: Inov8 ORoc 280 (Blue/Lime)

Time Trial to Start. Riverhead.

Saturday Mar 29, 2014 #

11 AM

Orienteering race 25:39 intensity: (4 @1) + (12 @2) + (3:20 @3) + (16:53 @4) + (5:10 @5) *** 3.71 km (6:55 / km) +66m 6:21 / km
ahr:177 max:190 spiked:13/14c shoes: Inov8 ORoc 280 (Blue/Lime)

Test Running JWOC Womens Course. Riverhead. Course: Middle
Feeling a bit poked
5 PM

Orienteering 5:00 intensity: (3:20 @1) + (50 @2) + (50 @3) 0.4 km (12:30 / km) +10m 11:06 / km
ahr:130 max:155 shoes: Inov8 ORoc 280 (Blue/Lime)

Putting Out A Control. Riverhead.

Friday Mar 28, 2014 #

Event: TONIC
 
12 PM

Orienteering 1:14:00 intensity: (3:26 @1) + (20:28 @2) + (37:22 @3) + (12:44 @4) *** 9.09 km (8:08 / km) +124m 7:37 / km
ahr:156 max:177 shoes: Inov8 ORoc 280 (Blue/Lime)

Checking Long Controls. Riverhead.
4 PM

Orienteering race 14:33 intensity: (4 @1) + (6 @2) + (7 @3) + (16 @4) + (14:00 @5) ** 3.07 km (4:44 / km) +29m 4:32 / km
ahr:187 max:197 shoes: Nike LunarGlide+5

Pre-Running TONIC Sprint. Albany. Course: Sprint
Felt very slow

Thursday Mar 27, 2014 #

4 PM

Orienteering 1:24:00 intensity: (19:45 @1) + (36:19 @2) + (24:45 @3) + (3:11 @4) *** 7.9 km (10:38 / km) +124m 9:52 / km
ahr:141 max:180 shoes: Inov8 ORoc 280 (Blue/Lime)

Checking Middle Controls. Riverhead.

Monday Mar 24, 2014 #

6 PM

Tramping 32:00 [1] 3.21 km (9:58 / km) +16m 9:43 / km
ahr:95 max:118 shoes: Adidas SNova Glide 3

Walk with Claire. Riverhead.

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