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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending May 19, 2012:

activity # timemileskm+m
  Orienteering4 3:21:37 19.91(10:07) 32.05(6:17) 278
  Running5 3:07:53 16.22(11:35) 26.11(7:12) 110
  Cycling3 2:26:34 34.68(4:14) 55.82(2:38) 194
  Total8 8:56:04 70.82(7:34) 113.98(4:42) 582
  [1-5]8 8:55:21

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SuMoTuWeThFrSa

Saturday May 19, 2012 #

Event: Ottawa O-Fest 2012
 
10 AM

Running warm up/down 33:21 intensity: (10:00 @1) + (20:21 @2) + (3:00 @3) 3.06 km (10:55 / km) +6m 10:48 / km
shoes: Inov-8 Oroc

Orienteering (Middle) 47:10 [3] **** 6.27 km (7:31 / km) +43m 7:16 / km
shoes: Inov-8 Oroc

Very solid race. Probably about ~2:00 lost on the odd hook. Otherwise very clean and fast.RouteGadget
4 PM

Running warm up/down 21:42 intensity: (12:42 @1) + (8:00 @2) + (1:00 @3) 2.5 km (8:40 / km) +2m 8:38 / km
shoes: Asics Hyperspeed 4

Orienteering (Sprint) 15:31 [3] *** 4.06 km (3:50 / km) +3m 3:49 / km
shoes: Asics Hyperspeed 4

Solid run. Leaned heavily on control descriptions and paid off. Messed up #15 by not paying close enough attention to the description. Also almost mp'd by skipping #19 but sensed something was wrong and forced myself to turn around and run back to the control. All in all very solid. Started out sub 4:00min/km then settled at about 4:18min/km.
RouteGadget
Got lucky with the results and didn't drop any positions due to mistakes.

Running warm up/down 23:35 [1] 1.32 km (17:51 / km) +2m 17:43 / km
shoes: Asics Hyperspeed 4


M21-34 - Splits

Sprint M21-34 - Splits

Thursday May 17, 2012 #

5 PM

Orienteering 1:30:01 intensity: (56:10 @1) + (31:57 @2) + (1:54 @3) ** 12.63 km (7:08 / km) +195m 6:37 / km
ahr:138 max:185 shoes: Inov-8 Oroc

Wednesday May 16, 2012 #

1 PM

Cycling 55:51 intensity: (28:35 @1) + (18:30 @2) + (8:46 @3) 20.72 km (2:42 / km) +138m 2:37 / km
ahr:112 max:179 shoes: Clips

6 PM

Running intervals 55:01 intensity: (31:02 @1) + (14:04 @2) + (9:55 @3) * 9.52 km (5:47 / km) +32m 5:41 / km
ahr:139 max:187 shoes: Asics Gel 1160

Tuesday May 15, 2012 #

6 PM

Cycling 15:01 [2] 5.55 km (2:42 / km) +23m 2:39 / km

Running 44:50 intensity: (37:07 @1) + (7:43 @2) 8.59 km (5:13 / km) +67m 5:01 / km
ahr:119 max:179

Cycling 20:42 intensity: (3:42 @1) + (11:07 @2) + (5:53 @3) 7.86 km (2:38 / km) +33m 2:35 / km
ahr:143 max:169

Monday May 14, 2012 #

Cycling 55:00 [2] 21.7 km (2:32 / km)
shoes: Clips

Sunday May 13, 2012 #

Event: Lac Beauchamp: Ottawa Spring Series 5
 
10 AM

Running warm up/down 9:24 intensity: (43 @0) + (5:20 @1) + (3:21 @2) * 1.12 km (8:24 / km) +1m 8:22 / km
ahr:150 max:178 shoes: Inov-8 Oroc

Orienteering 48:55 intensity: (36 @1) + (17:24 @2) + (30:55 @3) ** 9.09 km (5:23 / km) +37m 5:16 / km
ahr:180 max:189 shoes: Inov-8 Oroc

Really enjoyed this one. Lac Beauchamp is a great venue and the courses covered all of the best parts. A nice variety of technical challenges too.

Tried to push the pace. Ran almost half the course at sub 5:00min/km! That's got to be a record.RouteGadget
C • It looks like your heart ra... 2

Long Advanced - Splits

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