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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: johncrowther

In the 7 days ending Jun 9, 2018:

activity # timemileskm+ft
  Orienteering6 2:54:31 13.54(12:54) 21.78(8:01) 1525
  Running2 2:10:52 11.68(11:12) 18.8(6:58) 1910
  Cycling2 1:09:33 15.26(4:33) 24.56(2:50)
  Control Pickup2 50:20 2.35(21:24) 3.79(13:18) 315
  Swimming1 30:00 0.34(1:27:57) 0.55(54:39)
  Total11 7:35:16 43.17(10:33) 69.47(6:33) 3750

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Saturday Jun 9, 2018 #

9 AM

Orienteering 13:00 [5] 1.22 mi (10:37 / mi) +81ft 10:00 / mi
ahr:166 max:187 shoes: Asics pair 8

Peg relay.
11 AM

Orienteering 7:54 [5] 0.84 mi (9:25 / mi) +105ft 8:26 / mi
ahr:156 max:184

Forked sprint training (a sort of Farsta).

Orienteering 18:50 [4] 1.76 mi (10:42 / mi) +192ft 9:42 / mi
ahr:161 max:185 shoes: Altras pair 2

"Grass is Lava" exercise.
12 PM

Orienteering race 17:31 [5] 1.67 mi (10:29 / mi) +203ft 9:24 / mi
ahr:162 max:178 shoes: Altras pair 2

Sprint race at Millennium Park.
4 PM

Orienteering race 24:55 [4] 1.7 mi (14:38 / mi) +185ft 13:16 / mi
ahr:154 max:172 shoes: Altras pair 2

Sprint race at Cutler Park.

Friday Jun 8, 2018 #

4 PM

Orienteering race 15:58 [4] 1.53 mi (10:26 / mi) +86ft 9:55 / mi
ahr:157 max:177 shoes: Altras pair 2

1st sprint at Fresh Pond, Boston, MA
5 PM

Control Pickup 8:13 [2] 0.49 mi (16:38 / mi) +40ft 15:27 / mi
ahr:129 max:149 shoes: Asics pair 8

Helped with Control Pickup.

Wednesday Jun 6, 2018 #

6 PM

Cycling 6:11 [2] 1.23 mi (5:02 / mi)

To swimming pool.

Swimming 30:00 [3] 0.55 km (54:39 / km)

Very crowded Ashland Pool - had to do circles.

Cycling 9:23 [2] 2.06 mi (4:33 / mi)

From pool to track (actually they're almost next door, but did a longer route as I had time).

Running 4:38 [4] 0.51 mi (9:08 / mi) +1ft 9:07 / mi
ahr:141 max:147 shoes: Asics pair 8

Warmup for track

Running 24:09 [5] 3.09 mi (7:48 / mi) +1ft 7:48 / mi
ahr:157 max:172 shoes: Asics pair 8

Track workout - 1x600, 1x1000, 1x1600, 1x1000, 1x400

Cycling 7:06 [2] 1.39 mi (5:06 / mi)

Home

Note

This (at least the middle portion) was supposed to mimic the triathlon, although of course the bike ride will be much longer (and hillier).

Tuesday Jun 5, 2018 #

8 AM

Cycling 46:53 [2] 10.58 mi (4:26 / mi)

Commute
6 PM

Running 1:42:05 [4] 8.08 mi (12:38 / mi) +1908ft 10:20 / mi
ahr:149 max:169 shoes: Altras pair 2

Good evening run up Lookout Mountain. Not as hot as earlier in the day (fortunately). Ran with Dan and someone called Josh to Windy Saddle and then continued on my own to the top.

Sunday Jun 3, 2018 #

11 AM

Orienteering race 1:16:23 [4] 4.81 mi (15:53 / mi) +673ft 14:01 / mi
ahr:142 max:172 shoes: Falcons

Day - O at Manitou. Mostly a good run (apart from hitting the big re-entrant much further west than planned going to 1, and being too far to the NW on no 18) but no 4 was a different story. Lost 7-8 minutes due to wandering around re-entrants to the NW of the control, and then trying to relocate off the open areas to the SW. Short legs from 8-15 were fun!
Routegadget
2 PM

Control Pickup 32:04 [3] 1.46 mi (21:58 / mi) +225ft 19:10 / mi
ahr:128 max:156 shoes: Falcons

Control pickup pt 1. Messed up the first control (which I'd spiked during the course).

Control Pickup 10:03 [2] 0.4 mi (25:14 / mi) +50ft 22:33 / mi
ahr:124 max:139 shoes: Falcons

Control pickup pt 2.

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