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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 1 days ending Apr 21, 2012:

activity # timemileskm+m
  Orienteering1 1:03:12 6.42(9:51) 10.33(6:07) 31233 /36c91%
  Running1 18:32 1.6(11:34) 2.58(7:11) 59
  Total1 1:21:44 8.02(10:11) 12.91(6:20) 37133 /36c91%
  [1-5]1 1:14:20
averages - sleep:7

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Sa

Saturday Apr 21, 2012 #

1 PM

Running warm up/down 18:32 intensity: (43 @0) + (1:30 @1) + (14:38 @2) + (1:41 @3) 2.58 km (7:11 / km) +59m 6:27 / km
ahr:136 max:155 shoes: Inov8 O Roc 280

Orienteering race 36:19 intensity: (18 @0) + (3 @1) + (7 @2) + (1:57 @3) + (25:54 @4) + (8:00 @5) **** 6.68 km (5:26 / km) +250m 4:35 / km
ahr:169 max:178 spiked:33/36c slept:7.0 shoes: Inov8 O Roc 280

Urban middle race at Citadelle de Montmedy (HOpen)

Awesome venue for a race with lots of complex route choice. Perhaps not quite as intensive as the Barbican but had a similar almost out of control even at lower speeds feel to it. The first half of the coarse was mainly fairly straight forward after a couple of slightly more complex legs at the start. The second half needed pretty much 100% concentration.

I lost some time in the first half in more basic errors 20s at 2, 14 (though this was partly due to a physically uncrossable wall being marked as crossable) and 17. At the map exchange (well turn over) Supersaint was 1s ahead of me. Lost a few seconds at 22 in RC and ~20s at 23 though not initially seeing the tunnel I required. The next few controls 24-29 were the most complex route choice with lots of tunnels, I kept things simple and did a bit of hoping as it wasn't always clear where tunnels came out but I think this is the section that won me the race. Some short but still tricky legs at the end where it was easy to bin a couple of seconds each but kept it pretty clean. Happy with the performance and the win.

Results:

http://helga-o.com/webres/?lauf=240

Orienteering warm up/down 26:53 intensity: (6:23 @0) + (14:32 @1) + (5:19 @2) + (39 @3) 3.65 km (7:21 / km) +62m 6:47 / km
ahr:118 max:145 shoes: Inov8 O Roc 280

Jog back around most of the second half of the course with Supersaint checking out a few route choice options. Probably got most of the best routes on the complex legs particurly 29 which was the most difficult leg although at the time it didn't feel like it.

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