Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Seregaofed

In the 7 days ending May 13, 2013:

activity	#	time	miles		km		+m
orienteering	4	3:43:21	14.11	(15:50)	22.7	(9:50)	494
cycling	1	40:00	12.49	(3:12)	20.1	(1:59)
swimming	1	32:00	0.93	(34:20)	1.5	(21:20)
trail running	3	28:40	2.22	(12:55)	3.57	(8:02)	120
Total	6	5:24:01	29.75	(10:54)	47.87	(6:46)	614

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Sunday May 12, 2013 #

11 AM

trail running warm up/down 9:52 [3] 1.12 km (8:49 / km)
ahr:148 max:178 shoes: Ivov X-Talon 212

orienteering race 1:54:01 [3] 10.37 km (11:00 / km) +352m 9:24 / km
ahr:140 max:160 shoes: Ivov X-Talon 212

Main mistakes were on the first 2 controls - right in the circle, couldn't understand the situation around control. Plus was so slow that by the middle of distance was cold and had to increase the speed a bit. Was really tired and barely made it (forgot my gels at home)

Long Red X - Splits

Saturday May 11, 2013 #

11 AM

trail running warm up/down 11:42 [3] 1.35 km (8:40 / km) +120m 6:00 / km
ahr:154 max:161 shoes: Inov-8 Oroc 340

Was late on the start so had to run/walk this uphill trail as fast as possible (for warm up of course)

orienteering race 53:42 [3] 5.16 km (10:24 / km) +92m 9:33 / km
ahr:161 max:171 shoes: Inov-8 Oroc 340

Orienteering was a bit sloppy, running was slow (jogging/ walking mostly) but I guess I've improved on terrain like that, since I could read pretty much everything and didn't do so many mistakes as back in the days. However made a few decent bubbles (legend, missing pond, parallel situation, distance). It was nice to be on the great terrain, despite the weather sucked

Middle Blue - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

3 PM

trail running warm up/down 7:06 [2] 1.1 km (6:27 / km)
ahr:132 max:145 shoes: Ivov X-Talon 212

orienteering race 19:11 [4] 3.17 km (6:03 / km) +50m 5:37 / km
ahr:171 max:178 shoes: Ivov X-Talon 212

Did couple mistakes for 20" here and there, may be route choices too - tried to run on trail as much as possible since ground was pretty rocky, Clem and Ethan caught me at the end

Sprint Blue - Splits

Thursday May 9, 2013 #

8 PM

orienteering 36:27 [3] 4.0 km (9:07 / km)
ahr:141 shoes: Nike Free 7.0

Decided to run the course I've designed a while ago, which has urban area part at the beginning @ Penny Pack. It was nasty. The green is so thick it was scary to run. It hard to read also. I'm not sure if this is the print, the season, the time of the day (it was almost completely dark when I've finished) or poor mapping. The shoe choice was bad also. Was very slippery on the slopes after rain. I was trying not to push - the leg was OK, but orienteering was sloppy. I did mistakes like it was someone else to draw the map. My Garmin didn't show me the distance so I assume it was around 4km

Wednesday May 8, 2013 #

3 PM

swimming 32:00 [3] 1.5 km (21:20 / km)

500 as 300 free/100 breast/100 back
200 IM kick
400 kick w fins and board
3x100 pull w pb
100 free faster

5 PM

cycling (trainer) 40:00 [3] 20.1 km (1:59 / km)
shoes: SIDI

2002 Tour de France. I've seen my foot doctor yesterday with the MRI results and he told me pretty sad new. Turns out I have a partial Achilles tear with some ligaments problems or whatever. so he forbid me from running for at least 4 more months. He said it may heal by itself but I have to really take it easy. No running, no hard load. Just easy walking, swimming and may be biking. I guess the Champs might be my last O-meet this year

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