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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rhombus

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering5 3:12:30 13.88(13:52) 22.34(8:37) 64470 /89c78%
  Running4 38:30 4.24(9:05) 6.82(5:39) 117
  Total5 3:51:00 18.12(12:45) 29.16(7:55) 76170 /89c78%

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Sunday Sep 25, 2016 #

9 AM

Running warm up/down (Grass/Road) 5:00 [3] 1.0 km (5:00 / km)
shoes: Inov-8 X-Talon 212

Orienteering race (Urban sprint) 17:37 [4] *** 3.2 km (5:30 / km) +70m 4:58 / km
spiked:20/23c shoes: Inov-8 X-Talon 212

Good routes, good flow, good exit, good everything except my speed. That's my problem with sprints, I'm too slow. Probably a combination of not training well enough and not pushing hard enough. Very disappointed today.
12 PM

Running warm up/down (Grass/Gravel) 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talon 212

Orienteering race (Sprint relay) 15:16 [4] *** 2.7 km (5:39 / km)
spiked:20/22c shoes: Inov-8 X-Talon 212

Managed to get on a sprint relay team after all, senior team 4 with Kate, Alex, and Laura. I thought I was pushing hard during the race but again I was so far back. I really need to do more speed work if I want to have a chance in the future.

Saturday Sep 24, 2016 #

10 AM

Running warm up/down (Trail) 11:30 [1] 2.25 km (5:07 / km) +20m 4:54 / km
shoes: VJ Integrator (Green)

Orienteering race (Long) 1:26:07 [3] **** 9.1 km (9:28 / km) +370m 7:52 / km
spiked:13/18c shoes: VJ Integrator (Green)

Such a nice course! I felt super duper in this race, really good plan and routes for each control. I did have to take it pretty slow in the detailed sections (pretty much the whole map), took a lot of time to make a plan at each control, and made a lot of hesitations at decision points during my routes just to make sure I knew where I was going. But I was focused and in contact nearly 100% of the time. Crazy that Leif, Michael L, and I were all within 12 seconds of each other!

Friday Sep 23, 2016 #

11 AM

Orienteering warm up/down 31:00 [1] 1.85 km (16:45 / km) +36m 15:16 / km
shoes: VJ Integrator (Green)

Checking out the model middle with Jan and Tommy
2 PM

Running warm up/down (Grass/Trail) 12:00 [3] 1.57 km (7:39 / km) +97m 5:50 / km
shoes: VJ Integrator (Green)

Orienteering warm up/down 7:00 [3] 0.89 km (7:52 / km) +13m 7:20 / km
4c shoes: VJ Integrator (Green)

Didn't go too well, I was sort of all over the place

Orienteering race (Middle) 35:30 [4] *** 4.6 km (7:43 / km) +155m 6:36 / km
spiked:17/22c shoes: VJ Integrator (Green)

My plan was originally medium speed, no mistake but that quickly turned to full speed, full mistake. I felt that I was pretty focused but I seemed to be all over the place, overshooting a lot of controls, or just really sloppy coming into them. Near number 11 I flipped the contours and ended up in the next re-entrant over. I suppose there were several good controls too where I had pretty good flow. And my speed seemed to be good enough to get me into first place, surprisingly. I think the main problem today was that I just got excited since it is the north american champs and I hadn't orienteered in a while.

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