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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: sberg

In the 7 days ending Apr 14, 2014:

activity # timemileskm+m
  Orienteering3 3:08:58 11.13(16:59) 17.92(10:33) 508
  Running3 1:47:00 7.86(13:37) 12.64(8:28) 247
  Total4 4:55:58 18.99(15:35) 30.56(9:41) 755
  [1-5]4 4:55:55

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TuWeThFrSaSuMo

Sunday Apr 13, 2014 #

8 AM

Running warm up/down 16:01 intensity: (2:10 @2) + (12:05 @3) + (58 @4) + (48 @5) 1.26 km (12:45 / km) +121m 8:36 / km
ahr:127 max:167

run/walk to start, up the same steep hill as yesterday. more relaxed today with time to spare.

Orienteering 1:06:11 intensity: (1 @0) + (1:03 @2) + (3:53 @3) + (58:08 @4) + (3:06 @5) **** 5.81 km (11:24 / km) +240m 9:27 / km
ahr:142 max:153

West Point day 2. More technical course and more detailed map. very nice course. Did very well until just before 5. Mistake at 7 costed me a couple of minutes, too high.8 was easy but uphill and I did not have the legs to keep the speed. Stupid mistake at last control. Overall much better than yesterday.

Sunday Classic, Green X - Splits

Saturday Apr 12, 2014 #

Event: West Point A-meet
 
8 AM

Running warm up/down 10:16 intensity: (1 @0) + (1 @1) + (5 @2) + (1:23 @3) + (6:11 @4) + (2:35 @5) 1.01 km (10:09 / km) +106m 6:40 / km
ahr:146 max:176

run/walk to start. just made it in time.

Orienteering 1:10:54 intensity: (2:47 @3) + (1:03:48 @4) + (4:19 @5) *** 6.5 km (10:54 / km) +260m 9:05 / km
ahr:144 max:152

West Point Day 1. Just made it in time for my start so concentration maybe not the best. Legs felt tired the whole way, but no orienteering went well with no big mistakes, except to 8 where I lost contact and stopped too early and 17 where I was too high. Tried to have a plan and look ahead for features. First time on bare ground for the season.

Saturday Classic, Green X - Splits

Thursday Apr 10, 2014 #

7 PM

Orienteering 51:53 intensity: (1 @0) + (10:45 @1) + (3:12 @2) + (4:14 @3) + (20:42 @4) + (12:59 @5) *** 5.61 km (9:15 / km) +8m 9:11 / km
ahr:135 max:179 shoes: Asic gel cumulus 14

First O-technique training of the season. Sprint from City Hall. Awesome training course by Jeff. Pity the rain clouds made it dark in the end so difficult to read the map.

Wednesday Apr 9, 2014 #

6 PM

Running 1:20:43 intensity: (4:04 @1) + (13:17 @2) + (4:33 @3) + (33:46 @4) + (25:03 @5) * 10.38 km (7:47 / km) +20m 7:42 / km
ahr:138 max:160 shoes: Asic gel cumulus 14

Francis training, warmup and cool-down was 15 min "time-O" on the streets. Then 4 long intervals from Woodroffe HS to transit way bridge at Carling and back.

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