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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 7 days ending Dec 16, 2012:

activity # timemileskm+m
  orienteering5 5:22:38 33.35(9:41) 53.66(6:01) 441
  Road run1 17:23 1.11(15:36) 1.79(9:41) 35
  Total5 5:40:01 34.46(9:52) 55.46(6:08) 476
  [1-5]1 16:56

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MoTuWeThFrSaSu

Saturday Dec 15, 2012 #

4 AM

orienteering 47:21 [0] 5.24 km (9:03 / km) +70m 8:29 / km

9 AM

orienteering 18 [0] 0.01 km (37:30 / km)

orienteering 7:12 [0] 1.38 km (5:12 / km) +24m 4:47 / km

orienteering 9:46 [0] 1.87 km (5:13 / km) +21m 4:56 / km

orienteering 12:02 [0] 1.9 km (6:20 / km) +21m 6:00 / km

orienteering 9:13 [0] 1.88 km (4:54 / km) +3m 4:51 / km

Wednesday Dec 12, 2012 #

12 PM

orienteering 1:05:25 [0] 12.32 km (5:18 / km) +70m 5:10 / km

Tuesday Dec 11, 2012 #

12 PM

orienteering 2:25:12 [0] 23.61 km (6:09 / km) +230m 5:52 / km

Monday Dec 10, 2012 #

5 PM

Road run 8:35 [2] 0.45 km (19:10 / km) +9m 17:25 / km

A warm up jog to the start of the qual.

orienteering 8:21 [5] 1.88 km (4:26 / km)

Johan organized and set a pre-Rockgympa orienteering training. We met at the school at 5pm and jogged over to the Ekeby neighborhood, where he had planned first a mass start, forked, sprint prologue race. Followed by a pursuit style reverse finish order interval start final.

The qual was massively forked, but I managed to not get too distracted by the hordes of runners. I did lose a serious amount of time at one control, when I expected a different shape to the building. I was in the right spot, but couldn't quite trust myself.

Ended up 22 seconds behind the leader, Jan, at the finish, so I started 22 second in front of him in the final.

orienteering 17:48 [0] 3.57 km (5:00 / km) +2m 4:59 / km

Road run 8:48 [0] 1.35 km (6:32 / km) +26m 5:58 / km

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