Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pasha

In the 7 days ending Oct 22, 2012:

	activity	#	time	miles		km		+m
	Orienteering	3	4:17:58	16.33	(15:48)	26.28	(9:49)	668	32 /	47c	68%
	Trail run	3	2:24:49	12.89	(11:14)	20.75	(6:59)	348
	walk	8	1:47:00	5.92	(18:05)	9.52	(11:14)	160
	Tennis	1	1:30:00
	Jacuzzi + sauna	1	1:10:00
	Jacuzzi + steam room	1	20:00
	Total	17	11:29:47	35.13		56.54		1176	32 /	47c	68%
averages - sleep:7.1 rhr:57 weight:85.1kg

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Monday Oct 22, 2012 #

7 AM

Note
rhr:57 slept:8.5 weight:85.9kg

8 AM

walk 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km

walk to office

1 PM

Trail run 58:55 10.01 km (5:53 / km) +125m 5:32 / km
ahr:144 max:168 shoes: Inov-8 Bare-XLite 150

Trail run on Plantations with Amanda and Haley.

5 PM

walk 11:00 [1] 1.1 km (10:00 / km) +20m 9:10 / km

Walk back to car

6 PM

Tennis 1:30:00 [4]
shoes: Inov-8 Bare-XLite 150 (Orange2

Doubles play with Jinlin, Rita and Ana.

8 PM

Jacuzzi + steam room (stretching & massaging) 20:00 [1]

Sunday Oct 21, 2012 #

7 AM

Trail run 25:00 [1] 2.0 km (12:30 / km)
shoes: Inov-8 Bare grip 200

warm up before start

9 AM

Orienteering (sprint) 31:23 ***** 3.59 km (8:45 / km) +66m 8:01 / km
ahr:144 max:160 shoes: Inov-8 Bare grip 200

M21. Sprint. Blue. My worst sprint may be ever. After couple controls between buildings entered the woods and completely lost it. Couldn't match anything. Lost 8 minutes right away.

5 PM

Jacuzzi + sauna 1:10:00 [1]

Stretching and massaging

Blue - Sprint - Splits

Saturday Oct 20, 2012 #

10 AM

Orienteering 2:49:49 ***** 17.1 km (9:56 / km) +451m 8:46 / km
ahr:154 max:178 spiked:15/26c shoes: Inov-8 ORoc 280 12.5

Second day of NAOC. M21. Blue. 51st out of 66.
RootGadget:http://www.dvoa.org/cgi/gadget/reitti.cgi?act=map&...
S-1: past the marsh on the right and kept straight until reached the other side of the closest marsh and then followed it's edge for 30m.
1-2: left uncrossable swamp on the right , followed the depression until crossed the trail then started climbing diagonally, left the top hill on the right and started descending. Read the open field on the spur above the control. Got it right away.
2-3: Tried to make it straight but found myself about 50m east from the control. Instead of correcting to the west kept going in the reentrant to the east until found the stone wall. Shoot to the CP from there. Just realized that newly bought silva compass is missing a bulb already. Did not even had a chance to use it. SUCKS!!! lost~2min
8-9: Got distracted buy trash piles taped around and ran ~45" west for about 150m. Saw the control even farther to the north but couldn't resist to check the number. Sure enough - not mine.
lost~3min
10-11:
Clean run directly to the boulder. Even saw it passing but did not see the CP. Continued may be other 70m before turning back.
lost~2min

Blue Long - Splits