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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JayXC

In the 7 days ending Sep 20, 2016:

activity # timemileskm+ftload
  Orienteering2 3:20:22 15.06(13:18) 24.24(8:16) 266560.1
  Mtn Bike1 2:41:00 38.06(14.2/h) 61.25(22.8/h) 54418.3
  Road Bike2 2:26:10 48.0(19.7/h) 77.25(31.7/h) 231434.9
  Swimming2 1:55:00 4.54(25:21) 7.3(15:45)34.5
  Run1 44:37 5.95(7:30) 9.58(4:40) 32513.4
  Total8 11:07:09 111.61(5:59) 179.61(3:43) 5848161.2
averages - sleep:7.2

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WeThFrSaSuMoTu

Tuesday Sep 20, 2016 #

12 PM

Run 44:37 [3] 5.95 mi (7:30 / mi) +325ft 7:08 / mi
slept:7.75 shoes: Hoka One One Bondi 4

6 PM

Road Bike 59:48 intensity: (3:58 @1) + (11:16 @2) + (17:34 @3) + (27:00 @4) 23.73 mi (23.8 mph) +968ft
ahr:156 max:179

G-Tour, Victor
Season finale. Explosive last 2 laps. 3rd in the field sprint with 3 off the front to finish 6th.
295 W NP

Monday Sep 19, 2016 #

6 AM

Swimming 1:10:00 [3] 5.3 km (13:12 / km)
slept:7.0

6x50 1-3 fingertip drill/swim, 4-6 2 left strokes, 2 right strokes/swim.
2x250 1- breath only to the north wall, 2- bilateral breathing 3-3
6x50 odds ba, evens br
4x100 as 25 flutter, 50 fr, 25 flutter on 2:30
4x100 fr on 2:10
12x25 kick with fins on :30
100 fr cd
5 PM

Road Bike 1:26:22 intensity: (1:05:23 @1) + (20:19 @2) + (40 @3) 24.27 mi (16.9 mph) +1346ft
ahr:111 max:146

Small ring ride with Richie.

Sunday Sep 18, 2016 #

10 AM

Orienteering 1:40:15 [3] 7.59 mi (13:12 / mi) +1239ft 11:26 / mi
slept:7.5 shoes: Salomon Speedcross

Purposely took my time heading to 1 but still managed to mess it up. The trend continued to 2, the rest of my route went well. Looks like I should have avoided the trails heading to 10.

Sunday - Red - Splits

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay
 
10 AM

Orienteering 1:40:07 [3] 7.47 mi (13:24 / mi) +1426ft 11:21 / mi
shoes: Salomon Speedcross

I think my head was on backwards for the first two controls. I'm going to blame it on the 1:10,000 scale. I was actually right on the bearing for 2 but must have walked right by it think I had to go further. Once I hit the power lines I realized my mistake. At that point I decided to go to 3 then attack 2 from there which explains my second fastest split on 3. I was then pretty solid for the remaining controls with only a slight mistake on 10.

The open woods here are awesome! Hoping for a better start tomorrow.
C • Done that! 1

Saturday - Red - Splits

Thursday Sep 15, 2016 #

6 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)
slept:6.5

RAMS Masters swim starts Monday
300 fr wu
8x50 odds br/fr, evens ba/fr on :60
5x100 fr pull in 1:40
5x100 kick w/fins on 1:50
2x200 fr cd
6 PM

Mtn Bike 2:41:00 intensity: (2:18:44 @1) + (22:16 @2) 38.06 mi (14.2 mph) +544ft
ahr:113 max:143

Auburn-Canal-LVT with JC.

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