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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rich

In the 7 days ending Apr 28:

activity # timemileskm+mload
  Running7 3:38:02 22.8(9:34) 36.69(5:57) 297272.9
  Orienteering4 3:32:26 21.34(9:57) 34.35(6:11) 378692.9
  Total8 7:10:28 44.14(9:45) 71.04(6:04) 675965.8
  [1-5]8 6:49:24

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Sunday Apr 28 #

6 AM

Running warm up/down 28:57 intensity: (14:11 @0) + (13:30 @1) + (1:16 @2) 2.17 km (13:19 / km) +2m 13:16 / km
ahr:96 max:135 shoes: Inov8 X Talon 212 (5)

Orienteering race 1:31:48 intensity: (12 @0) + (12 @1) + (14 @2) + (3:49 @3) + (1:16:25 @4) + (10:56 @5) 16.26 km (5:39 / km) +222m 5:17 / km
ahr:165 max:173 shoes: Inov8 X Talon 212 (5)

Tio Mila - Leg 10 for Ravinen 2

Managed to get some reasonable sleep though my wake up time of 5am was much earlier than it needed to be but at least plenty of time for my breakfast to settle.

Head off in 78th knowing there were places to catch and it generally went quite well. A little sluggish to start and missed a path to #4 which probably cost me ~1min. Off line at #8 also losing ~30s with 15 the only other significant mistake where I had a really poor bearing into the green and missed the control and then turned the wrong way, relocating when I spotted the track ~2:30. Only 5-10s on controls otherwise, mostly on thos in the thick green. Back in 71st which I understand is the 2nd best place ever for Rav's 2nd team.

Really enjoyed it, the time flew by and the terrain was much nicer than I was expecting.

Saturday Apr 27 #

9 AM

Orienteering 34:18 intensity: (1:01 @0) + (12:07 @1) + (18:49 @2) + (2:21 @3) 4.13 km (8:19 / km) +42m 7:55 / km
ahr:127 max:146 shoes: Inov8 X Talon 212 (5)

Nice & Easy

Friday Apr 26 #

2 PM

Running warm up/down 4:27 intensity: (23 @0) + (26 @1) + (3:38 @2) 0.77 km (5:45 / km) +19m 5:08 / km
ahr:127 max:138 shoes: Inov8 X Talon 212 (5)

Orienteering 52:50 intensity: (22 @0) + (3:05 @1) + (21:33 @2) + (27:50 @3) 6.84 km (7:44 / km) +51m 7:27 / km
ahr:138 max:150 shoes: Inov8 X Talon 212 (5)

Training on the area near the Arena. A mix of nice forest and horrible green.

Wednesday Apr 24 #

7 AM

Running 26:31 intensity: (35 @0) + (17:07 @1) + (8:03 @2) + (46 @3) 5.05 km (5:15 / km) +22m 5:08 / km
ahr:124 max:142 shoes: Sketchers Go Run Gen.5

5 PM

Running 52:35 intensity: (2:00 @0) + (38:13 @1) + (11:57 @2) + (25 @3) 10.56 km (4:59 / km) +133m 4:41 / km
ahr:122 max:146 shoes: Sketchers Go Run Gen.5

Tuesday Apr 23 #

7 AM

Running 24:44 intensity: (1:03 @0) + (3:41 @1) + (19:37 @2) + (23 @3) 4.81 km (5:09 / km) +21m 5:02 / km
ahr:128 max:142 shoes: NB Fresh Foam Zante V2

5 PM

Running 51:26 intensity: (1:17 @0) + (39:39 @1) + (10:30 @2) 10.23 km (5:02 / km) +69m 4:52 / km
ahr:122 max:138 shoes: NB Fresh Foam Zante V2

Monday Apr 22 #

9 AM

Running warm up/down 16:13 [2] 2.15 km (7:32 / km) +19m 7:12 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 33:30 [4] 7.12 km (4:42 / km) +63m 4:30 / km
shoes: Inov8 X Talon 212 (5)

JK Relay - Minley - 1st Leg

Started calmly and stuck on my compass to 1 rather than following the pack and so there was a small group inc. Mark N at 1 that didn't screw it up. Then just put in the effort to keep as close to the pack as I could through the easy controls to 7. Then had a long gaffle at 8. Made a small mistake as did Joe W at 13 ~30s so ended up in a small pack. Another small wobble on 17 and then 20 which was tucked away somewhat; probably ~15s on each. Then just working hard to the end but outsprinted by the younger boys around me. Back in ~10th I think. Solid team performance to finish in 4th which on current fitness levels is probably about the best we could expect without DSQs.

Running warm up/down 13:09 [1] 0.95 km (13:53 / km) +12m 13:04 / km
shoes: Inov8 X Talon 212 (5)

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