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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 1 days ending Feb 11, 2012:

activity # timemileskm+mload
  O-training1 40:13 4.61(8:43) 7.42(5:25) 3031 /33c93%14.3
  Orienteering1 32:28 3.91(8:18) 6.29(5:10) 909.1
  Running (road)2 18:01 1.71(10:33) 2.75(6:33) 632.1
  Total2 1:30:42 10.23(8:52) 16.46(5:31) 18431 /33c93%25.5
  [1-5]2 1:25:26

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Sa

Saturday Feb 11, 2012 #

10 AM

Running (road) warm up/down 5:52 intensity: (1:37 @0) + (4:15 @1) 1.06 km (5:32 / km) +16m 5:08 / km
ahr:120 max:130 shoes: Asics 3020

warm uped the first interval

O-training 40:13 intensity: (2:09 @0) + (3:29 @1) + (6:32 @2) + (14:05 @3) + (13:58 @4) 7.42 km (5:25 / km) +30m 5:19 / km
ahr:160 max:178 spiked:31/33c shoes: Asics 3020

Sprintervals with Colm and Johnny.

Fun stuff. some of them were quite long with short rest. and there were a few times the map was not good and the planned routes didnt work at all!

Map 1

Map 2

hopefully can do more of these sessions

Running (road) warm up/down 3:55 intensity: (5 @0) + (49 @1) + (3:01 @2) 0.64 km (6:07 / km) +15m 5:28 / km
ahr:138 max:145 shoes: Asics 3020

just a jog back to the car
6 PM

Running (road) warm up/down 8:14 intensity: (1:25 @0) + (4:12 @1) + (2:37 @2) 1.05 km (7:50 / km) +32m 6:49 / km
ahr:130 max:147 shoes: Jalas FLX

went for a little jog

Orienteering 32:28 intensity: (33 @1) + (6:04 @2) + (25:27 @3) + (24 @4) 6.29 km (5:10 / km) +90m 4:49 / km
ahr:162 max:172 shoes: Jalas FLX

Curragh Night-O
Was pretty tricky and i was feeling this morning in the legs.
Fun stuff though, was dodgy on 2 and my bearing to 5 was poor.
in general i was bad out of controls actually. must work on that. caught gerard and passed him when he messed up 13, i didnt do it great myself to be fair.
tired at the end, and thats where i lost all my time to Colm.

It was all about control 3 though...

Map

Long - Splits

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