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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: johncrowther

In the 7 days ending Jun 10, 2018:

activity # timemileskm+ft
  Orienteering11 2:21:11 12.68(11:08) 20.4(6:55) 1021
  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)
  Swimming1 30:00 0.34(1:27:57) 0.55(54:39)
  Control Pickup1 8:13 0.49(16:38) 0.8(10:20) 40
  Total15 6:19:49 40.45(9:23) 65.1(5:50) 2971

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MoTuWeThFrSaSu

Sunday Jun 10, 2018 #

8 AM

Orienteering race 6:13 [4] 0.62 mi (10:01 / mi) +16ft 9:47 / mi
ahr:155 max:178 shoes: Altras pair 2

Seeding race for sprint tournament. Put as 8am to keep each race separate (1 hour apart) but in reality they were all less than an hour apart and this one started after 9.
9 AM

Orienteering 6:25 [5] 0.64 mi (10:02 / mi) +22ft 9:43 / mi
ahr:166 max:183 shoes: Altras pair 2

Round 1 of Sprint Tournament. 3 Brits and a Finn (who won)! This race just reshuffled the bracket and didn't split us up yet.
10 AM

Orienteering race 9:44 [4] 0.71 mi (13:42 / mi) +68ft 12:34 / mi
ahr:155 max:172

Round 2 of sprint tournament. Made a mess of number 3 (actually punched a control on the next sprint first) which cost me a lot in this race. I'd have probably been in the bottom 2 (of 4) anyway, so the ultimate effect on the overall tournament was negligible (as I'd be in the bottom half either way).
11 AM

Orienteering 7:55 [5] 0.71 mi (11:09 / mi) +37ft 10:37 / mi
ahr:159 max:181 shoes: Altras pair 2

Round 3 of sprint tournament. Closest race of the tournament. I lead into 1 and 2, but then made an error exiting 2. Then a fallen tree over an intersection caused confusion. But the others made mistakes as well, and we all ended up sprinting to the finish together. 3rd out of 4, putting me in the bottom quarter of the bracket.
12 PM

Orienteering race 6:29 [5] 0.62 mi (10:27 / mi) +10ft 10:18 / mi
ahr:163 max:177 shoes: Altras pair 2

Round 4. Much better - after a few controls I was on my own, and came out of the forest to see no-one behind me! I won this race to get into the 7th 8th of the bracket. Also learned a new IOF description - flower bed.
1 PM

Orienteering race 6:17 [5] 0.65 mi (9:40 / mi) +16ft 9:27 / mi
ahr:166 max:193 shoes: Altras pair 2

Final round. Forking - the next fastest person was on the other fork and I saw him ahead as the forking ended. I was behind him all the way until coming into the final control, then he hesitated and I got ahead. Won again (so ended up 25th out of 32 in the tournament if my maths is correct).
2 PM

Note

2nd over 45 in the tournament, 1st over 45 in the entire sprint camp.
Final Bracket
Final Standings

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.

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