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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Orienteering7 6:19:49 27.73(13:42) 44.63(8:31) 1488
  Running5 3:10:05 7.74 12.45 835
  Core Strength1 15:00
  Total11 9:44:54 35.47 57.08 2323

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

11 AM

Orienteering race 1:03:31 intensity: (11:10 @1) + (17:23 @2) + (24:56 @3) + (9:14 @4) + (48 @5) 6.97 km (9:07 / km) +240m 7:46 / km
ahr:157 max:187 shoes: Inov-8 Oroc 280 2014

Canal de Castilla middle distance. had an ok race. the running wasn't very enjoyable as there was lots of climb and the forest was thick and prickly. the map wasn't to great either.
C • 6th seems good...1rst, coup... 1

Running warm up/down 20:00 [2]

12 PM

Running warm up/down 10:00 [1]

Saturday Mar 21, 2015 #

11 AM

Orienteering race 1:14:55 intensity: (11:10 @1) + (11:44 @2) + (40:25 @3) + (11:36 @4) 11.21 km (6:41 / km) +365m 5:45 / km
ahr:159 max:183 shoes: Inov-8 X-Talon 212 2014

Canal de Castilla long distance in northern Spain. good race. didn't really make any mistakes. there was a fair bit of climb which was tough on the legs.
C • way to go 9th !...Most legs... 1

Running warm up/down 20:00 [2]

1 PM

Running warm up/down 10:00 [1]

Thursday Mar 19, 2015 #

1 PM

Orienteering 42:21 intensity: (14 @1) + (10:32 @2) + (26:41 @3) + (4:54 @4) 5.17 km (8:11 / km) +107m 7:25 / km
ahr:164 max:180 shoes: Inov-8 Oroc 280 2014

fun training on a small detailed map with Jeff and Greg.
8 PM

Orienteering (Night-O) 1:13:50 intensity: (4:35 @1) + (32:19 @2) + (34:24 @3) + (2:32 @4) 7.3 km (10:07 / km) +250m 8:38 / km
ahr:158 max:182 shoes: Inov-8 Oroc 280 2014

one man relay night-O at Peguerinos. we met up with a couple other groups that were training in Spain including some decent orienteers like Gueorgiou and Gristwood. members from 11 different national teams were present. this was definitely some of the most difficult orienteering I have done.

Wednesday Mar 18, 2015 #

1 PM

Core Strength 15:00 [4]

6 PM

Orienteering 40:45 intensity: (16 @1) + (6:09 @2) + (26:11 @3) + (8:06 @4) + (3 @5) 5.18 km (7:52 / km) +201m 6:35 / km
ahr:167 max:186 shoes: Inov-8 X-Talon 212 2014

Tuesday Mar 17, 2015 #

11 AM

Orienteering 42:31 intensity: (8:20 @1) + (23:21 @2) + (10:50 @3) 3.95 km (10:46 / km) +145m 9:06 / km
ahr:149 max:170 shoes: Inov-8 X-Talon 212 2014

Short course at Peguerinos. some of the nicest terrain I have ever run on. wide open forest with lots of rock detail. the map was old so it took a little while to figure out what was mapped and what wasn't.
12 PM

Orienteering 41:56 intensity: (7:04 @1) + (22:07 @2) + (12:37 @3) + (8 @4) 4.85 km (8:39 / km) +180m 7:18 / km
ahr:150 max:180 shoes: Inov-8 X-Talon 212 2014

multi-technique exercise at Peguerinos involving butterfly loops, a corridor, and a bit of fog-O.

Monday Mar 16, 2015 #

10 AM

Running 2:10:05 intensity: (27:48 @1) + (42:53 @2) + (58:52 @3) + (18 @4) + (14 @5) 12.45 km (10:27 / km) +835m 7:49 / km
ahr:153 max:182 shoes: Asics GEL-FujiRacer 3

Climbed to the top of mount Abantos with Riel. started from the apartment we are currently staying at in Spain. there were some awesome views from up there.

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