Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Flakey

In the 7 days ending Jul 9, 2016:

activity	#	time	miles		km		+m
Orienteering	6	3:20:44	13.3	(15:05)	21.41	(9:23)	881	62 /	82c	75%
Running/Walking	5	32:55	2.83	(11:39)	4.55	(7:14)	151
Stretching	1	6:05
Running	1	1:11	0.19	(6:09)	0.31	(3:49)
Total	9	4:00:55	16.32		26.27		1032	62 /	82c	75%

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Saturday Jul 9, 2016 #

Event: JWOC 2016 - Engadin, Switzerland

Note
(rest day)

Friday Jul 8, 2016 #

9 AM

Orienteering 17:59 [3] *** 2.84 km (6:20 / km) +71m 5:38 / km
ahr:170 max:189 spiked:12/16c shoes: Inov-8 X-Talon 190

I wasn't eligiable for a train pass so I went with Danish Dynamite, CPMACLEAN, and AdventureGirl! to Ardez for some sprint training. I took it kinda easy and focused on technical stuff.

Thursday Jul 7, 2016 #

9 AM

Orienteering 45:44 [3] *** 4.67 km (9:48 / km) +166m 8:19 / km
ahr:171 max:192 spiked:19/23c shoes: Asics Gel Indicate

Relay training near Tarasp. Beautiful map! Very fast running. I felt really good today. Almost no mistakes. The only times I'd screw up would be when I'd lose focus. Usually because I would have someone running behind or in front of me. Definitely need to work on concentration and on running my own race.

10 AM

Running warm up/down 1:11 [1] 0.31 km (3:49 / km)
ahr:144 max:154 shoes: Icebug Zeal OLX

Wednesday Jul 6, 2016 #

9 AM

Running/Walking warm up/down 5:18 [1] 0.62 km (8:33 / km) +65m 5:37 / km
ahr:168 max:182 shoes: Icebug Zeal OLX

Orienteering intervals 36:31 [4] *** 3.58 km (10:12 / km) +200m 7:58 / km
ahr:174 max:195 spiked:12/16c shoes: Icebug Zeal OLX

11 AM

Running/Walking warm up/down 3:35 [1] 0.24 km (14:56 / km)
ahr:149 max:164 shoes: Icebug Zeal OLX

Tuesday Jul 5, 2016 #

2 PM

Running/Walking warm up/down 4:21 [1] 0.66 km (6:35 / km) +32m 5:18 / km
ahr:160 max:181 shoes: Icebug Zeal OLX

Orienteering 38:11 [3] **** 3.62 km (10:33 / km) +223m 8:04 / km
ahr:172 max:194 spiked:6/11c shoes: Icebug Zeal OLX

Since we drove so far to S-chanf Cinuos-chel, Jeff was nice enough to give us more time than originally planned on the map. The goal for us all was to stay as focused as possible. While I managed to do so, I couldn't keep up physically, for some reason. On top of that, the map wasn't very good. But, according to my new Garmin, it was my LONGEST RUN and FASTEST MILE so...yippee.

Orienteering 3:13 [3] 0.42 km (7:40 / km)
ahr:134 max:157 shoes: Icebug Zeal OLX

Monday Jul 4, 2016 #

10 AM

Running/Walking warm up/down 3:07 [1] 0.57 km (5:28 / km) +12m 4:57 / km
ahr:152 max:162 shoes: Inov-8 X-Talon 190

Stretching warm up/down 6:05 [1]
shoes: Inov-8 X-Talon 190

11 AM

Orienteering 19:03 [3] *** 3.75 km (5:05 / km) +70m 4:39 / km
spiked:13/16c shoes: Inov-8 X-Talon 190

Sprint training in Sent! My goal was to run clean rather than fast and to almost over-read the map. I had a hard time concentrating with all the construction and with CPMCLEAN following me the whole time. For the most part, focusing more on route rather than speed did me well. In terms of the course, it was very easy to lose track of what was restricted area. I certainly had a couple of near-misses.

Sunday Jul 3, 2016 #

2 PM

Running/Walking warm up/down 8:30 [1] 1.28 km (6:38 / km)
ahr:147 max:184 shoes: Icebug Zeal OLX

Ran down through the village and into the forest like a pack of wild turkeys. My new Icebugs felt great!

Orienteering 40:03 [2] 2.53 km (15:50 / km) +151m 12:12 / km
ahr:146 max:180 shoes: Icebug Zeal OLX

Rhombus, AdventureGirl!, and I wondered around to look for anything of interest. What's different? Well, boulders and knolls are sure look alike with all the moss. The white is VERY runnable (for a European map). And, of course, lots and lots of climb! My thighs are gonna hate me.

Running/Walking warm up/down 8:04 [1] 1.18 km (6:50 / km) +42m 5:48 / km
ahr:148 max:187 shoes: Icebug Zeal OLX

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