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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Kas

In the 7 days ending May 14, 2012:

activity # timemileskm+m
  Orienteering3 2:54:32 17.75(9:50) 28.57(6:07)
  Running7 2:15:44 17.47(7:46) 28.12(4:50)
  Swimming2 1:55:00 2.64(43:33) 4.25(27:04)
  Walk/Jog/Stretch, Etc.2 41:09 2.41(17:04) 3.88(10:36)
  Total9 7:46:25 40.28(11:35) 64.82(7:12)

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TuWeThFrSaSuMo

Monday May 14, 2012 #

12 PM

Running 35:33 [3] 8.04 km (4:25 / km)
ahr:150 max:160

Focused on technique, and it made faster really easy. Felt good.

Running (Sprints) 5:28 [3] 1.2 km (4:33 / km)
ahr:154 max:165 shoes: Barefoot

6 PM

Swimming 55:00 [3] 2.1 km (26:11 / km)

Off memory it went somthing like:
150m Choice WU;
6x50m dril (left arm, right arm, 10kicks stroke, catch up, fingertrail, count strokes)
2x25m counting strokes;
4x50m counting strokes (EH, HE, HH, EE);
100m choice;
4x100m counting strokes, 10sec rec;
2x200m counting strokes, 20sec rec;
400m counting strokes;
2x50m fast legs 10m, easy 15m, choice 25m;

Sunday May 13, 2012 #

10 AM

Running warm up/down 6:43 [3] 1.06 km (6:20 / km)
ahr:152 max:180 shoes: Inov8 X-Talon 212s 2.0

Orienteering race 1:45:02 [5] *** 15.73 km (6:41 / km)
ahr:157 max:172 shoes: Inov8 X-Talon 212s 2.0

Had a pretty good start, and kept it going till about the 2nd long leg when I started to get a bit of self doubt, as I'd chose what seemed to be a poor route choice and felt like I was losing a lot of time quickly. Had Oscar catch me soon after this, and I totally bust at about the spectator control, just didn't have much left and lost a lot of time in the last few controls. Regreted not taking a gel or anything... Good experience though, to try push through without it on a fairly physical course.
4.0 TE

Long NOL 3 - Splits

Saturday May 12, 2012 #

Event: NOL Round 3 / WOC Selection Trial - 'Coalfields Classic'
 
8 AM

Running warm up/down 7:28 [2] 1.68 km (4:27 / km)
ahr:148 max:193 shoes: Inov8 F-Lite 195 (White)

Orienteering race 20:45 [5] 4.26 km (4:52 / km)
ahr:173 max:185 shoes: Inov8 F-Lite 195 (White)

Was running fairly well but had 1 huge time loss, 2 big time losses, and then was constantly losing a few seconds with silly direction errors and going the wrong side of things. My head just wasn't in the game.

3.6 TE

Running warm up/down 9:49 [3] 1.6 km (6:08 / km)
shoes: Inov8 F-Lite 195 (White)

Walk/Jog/Stretch, Etc. 26:36 [1] 1.81 km (14:42 / km)

Timed part of walk with Josh round his course. He DQed though. Rookie.
2 PM

Running warm up/down 3:10 [2] 0.6 km (5:17 / km)

Orienteering race 41:54 [5] 7.38 km (5:41 / km)
ahr:169 max:186 shoes: Inov8 X-Talon 212s 2.0

Started cleanly, but not quickly. Lost about 3 min on control 11, then another 2min on 13. Oscar caught me soon after and then I was kinda on his tail for the rest of the run, but still had another error at 21 I believe, just had poor direction and got confused easily. Should have warmed up better :/
4.5 TE

Orienteering warm up/down 6:51 [2] 1.2 km (5:42 / km)
shoes: Inov8 X-Talon 212s 2.0


NOL 1 - Splits

Middle NOL 3 - Splits

Thursday May 10, 2012 #

4 PM

Running (4x30sec) 3:30 [3] 1.04 km (3:22 / km)
ahr:154 max:165 shoes: Inov8 F-Lite 195 (White)

Running warm up/down 11:31 [2] 1.42 km (8:07 / km)
shoes: Inov8 F-Lite 195 (White)

Wednesday May 9, 2012 #

4 PM

Walk/Jog/Stretch, Etc. warm up/down 14:33 [2] 2.07 km (7:02 / km)
ahr:123 max:159 shoes: Inov8 F-Lite 195 (White)

Running (XC 90%) 19:03 [3] 4.78 km (3:59 / km)
ahr:163 max:171 shoes: Inov8 F-Lite 195 (White)

Running warm up/down 9:29 [3] 1.66 km (5:43 / km)
ahr:139 max:151 shoes: Inov8 F-Lite 195 (White)

6 PM

Swimming 1:00:00 [3] 2.15 km (27:54 / km)
shoes: Swimmers

Didn't even get there late but still missed half the warm up because everyone jumped in early. I procrastinated till 6:30.
50m WU; 50
4x25m Br drill; 150
4x25m sprint (av 16); 250
4x25m double arm bk; 350
4x25m sprint (av 16); 450
5x50m drill up swim back (left arm, right arm, 10 kicks 3 strokes, finger trail, catch up); 700
4x50m EMHS (35 for sprint); 900
100m choice easy; 1000
400m 40sec rest; 1400
300m 30sec rest; 1700
200m 20sec rest; 1900
100m 60sec rest; 2000
150m choice easy; 2150

Tuesday May 8, 2012 #

4 PM

Running 24:00 [3] 5.04 km (4:46 / km)
ahr:149 max:166 shoes: Inov8 F-Lite 195 (White)

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