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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Seregaofed

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  trail running6 2:15:57 14.81(9:11) 23.83(5:42)
  orienteering3 2:04:07 11.15(11:08) 17.95(6:55) 366
  street running2 50:52 6.37(7:59) 10.25(4:58)
  cycling1 45:46 6.84(6:42) 11.0(4:10)
  jumping3 18:00 1.86(9:39) 3.0(6:00)
  Total12 6:14:42 41.03(9:08) 66.03(5:40) 366
averages - weight:71.7kg

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SuMoTuWeThFrSa

Saturday Apr 7, 2012 #

Event: DVOA Washington Crossing State Park
 
11 AM

trail running warm up/down 15:00 [3] 2.5 km (6:00 / km)
weight:71.3kg shoes: Icebug Spirit OLX

12 PM

orienteering race 10:15 [4] 2.0 km (5:08 / km) +50m 4:33 / km
shoes: Icebug Spirit OLX

lost 20" on #7 + couple sec here and there

trail running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Icebug Spirit OLX

1 PM

orienteering race 57:02 [4] *** 9.0 km (6:20 / km) +150m 5:51 / km
shoes: Icebug Spirit OLX

Around 9' mistakes total including small bubbles. Map was very hard to read on the run, especially trails. Green was very thick in places

Red - Splits

Sprint3 - Splits

Friday Apr 6, 2012 #

5 PM

trail running 1:05:00 [3] 12.6 km (5:10 / km)
weight:71.8kg shoes: Nike Free 7.0

Easy recovery running. Checking the new trails in the park

Thursday Apr 5, 2012 #

10 AM

street running (track) 45:07 [4] 9.25 km (4:53 / km)
ahr:156 max:176 weight:70.7kg shoes: Nike Free 7.0

5x1000/ 400 jog (@2.40)+2km warmup
3.42
3.47
3.44
3.36
3.30
C • Intervals 4

Wednesday Apr 4, 2012 #

7 PM

trail running 28:05 [3] 5.0 km (5:37 / km)
ahr:140 max:159 weight:71.4kg shoes: Nike Free 7.0

8 PM

jumping 6:00 [3] 1.0 km (6:00 / km)

+5' core

Tuesday Apr 3, 2012 #

5 PM

cycling (MTB) 45:46 [3] 11.0 km (4:10 / km)
weight:72.1kg

Fairly steep and rocky trails. Couldn't manage to climb one of the hills again and on the way back it was the most challenging descent. I got the point that its because of the rocks. On the run its one of the easiest climbs then
6 PM

street running (brick) 5:45 [3] 1.0 km (5:45 / km)
shoes: Nike Free 7.0

jumping 6:00 [3] 1.0 km (6:00 / km)

+ 5' core

Monday Apr 2, 2012 #

9 PM

jumping 6:00 [3] 1.0 km (6:00 / km)
weight:73.1kg

+10' core

Sunday Apr 1, 2012 #

10 AM

trail running warm up/down 19:01 [2] 2.29 km (8:18 / km)
ahr:140 max:172 shoes: Ivov X-Talon 212

orienteering race 56:50 [4] **** 6.95 km (8:11 / km) +166m 7:18 / km
ahr:152 max:185 shoes: Ivov X-Talon 212

For me it was a difficult course - a lot of compass run through green; after a series of mistakes felt like I've lost motivation and power in my legs; around 13' of mistakes
11 AM

trail running warm up/down 3:51 [2] 0.64 km (6:01 / km)
ahr:126 max:136 shoes: Ivov X-Talon 212


Middle Sunday 8 Blue - Splits

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