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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anvil

In the 7 days ending Aug 20, 2015:

activity # timemileskm+m
  Orienteering7 5:01:40 18.06(16:42) 29.06(10:23) 473
  Running - Street2 56:30 1.88 3.03 9
  Total9 5:58:10 19.94 32.09 482

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FrSaSuMoTuWeTh

Thursday Aug 20, 2015 #

10 AM

Running - Street warm up/down 30:00 [1]

Quality warm up and short cool down.
11 AM

Orienteering 18:29 intensity: (5 @1) + (12 @2) + (1:29 @3) + (7:45 @4) + (8:58 @5) 4.1 km (4:30 / km)
ahr:172 max:192

Sprint COCs
Decent race, good flow and reading ahead well. Possibly too well as lost some seconds in the circle occasionally.
All for naught as MPd on the late tree control just before coming into the arena, though I'm in good company.
Good work on AG! holding onto her Sprint champion title.

Sprint C5 - Splits

Tuesday Aug 18, 2015 #

11 AM

Orienteering 40:00 [2] 3.25 km (12:18 / km) +30m 11:45 / km
shoes: X-Talon 212

Running between the 'regroup' CPs for the oldest Sass Peeper group doing O-tervals
1 PM

Orienteering 30:59 [1] 1.54 km (20:07 / km) +47m 17:27 / km
shoes: X-Talon 212

With JE as he reran a few legs from the middle.
My twisted ankle was pretty bad by this point, so he was off in the distance before I knew it. His terrain strength is excellent, the Norge is strong in this one.

Monday Aug 17, 2015 #

8 AM

Orienteering 14:39 intensity: (8 @1) + (12 @2) + (9:48 @3) + (4:31 @4) 2.62 km (5:36 / km) +12m 5:28 / km
ahr:154 max:172

Hopewell Rocks ocean floor sprint. Just a ball of fun.
2 PM

Orienteering 1:27:09 intensity: (32 @1) + (29:28 @2) + (56:39 @3) + (30 @4) 7.23 km (12:04 / km) +197m 10:37 / km
ahr:139 max:162

Fishbones #1. Twisted my ankle very badly on the way to the start, actually a retwist of one I did at Spartan a week earlier.
It wasn't good and made for slow going, particularly on downhills or lumpy footing. My poor nav made for even slower going

Sunday Aug 16, 2015 #

10 AM

Orienteering 47:46 intensity: (18 @1) + (1:11 @2) + (21:09 @3) + (23:58 @4) + (1:10 @5) 4.51 km (10:35 / km) +73m 9:47 / km
ahr:158 max:182

COC Middle. Mediocre performance with nothing major, but a bunch of 30sec - 1 min mistakes with one larger. Just not enough practice with technical terrain in recent weeks/months...

Middle 9 - Splits

Saturday Aug 15, 2015 #

10 AM

Orienteering 1:02:38 [2] 5.81 km (10:47 / km) +114m 9:49 / km

Model Map with JE

Friday Aug 14, 2015 #

6 PM

Running - Street 26:30 [1] 3.03 km (8:44 / km) +9m 8:37 / km

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