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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending May 22, 2012:

activity # timemileskm+m
  Orienteering6 5:17:42 28.43(11:10) 45.76(6:57) 241
  Running4 2:31:39 12.05(12:35) 19.4(7:49) 42
  Cycling1 55:51 12.87(4:20) 20.72(2:42) 138
  Total8 8:45:12 53.36(9:51) 85.88(6:07) 421

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WeThFrSaSuMoTu

Tuesday May 22, 2012 #

Orienteering 30:00 [1] ** 3.8 km (7:54 / km)
shoes: Inov-8 Oroc

Monday May 21, 2012 #

9 AM

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: Asics Gel 1160

Orienteering (Sprint) 35:00 intensity: (16:00 @2) + (19:00 @3) ** 7.0 km (5:00 / km)
shoes: Asics Hyperspeed 4

Sunday May 20, 2012 #

Orienteering long 1:40:00 [3] **** 12.0 km (8:20 / km)
shoes: Inov-8 Oroc

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

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