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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending Oct 6, 2012:

activity # timemileskm+m
  Cycling6 5:15:00 86.87(3:38) 139.8(2:15)
  Orienteering2 1:52:00 10.19(10:59) 16.4(6:50)
  Running3 1:32:00 5.59 9.0
  Total7 8:39:00 102.65 165.2

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Saturday Oct 6, 2012 #

Event: 2012 Ontario Orienteering Championships
 

Running warm up/down 25:00 intensity: (10:00 @1) + (10:00 @2) + (5:00 @3) **
shoes: Inov-8 Oroc

Orienteering (Middle) 32:50 [3] **** 5.0 km (6:34 / km)
shoes: Inov-8 Oroc

Stress leading up to this race. Thankfully the last two days I was able to adequately prepare myself and in the end successfuly preserved my Middle distance title for one more year. I was very impressed by Serghei who nearly ran me down on a legitmately technical Middle distance.

Orienteering (Sprint) 17:03 [3] **** 3.0 km (5:41 / km)
shoes: Asics Hyperspeed 4

Another great venue and course. Was challenged from beginning to end. My negligent Sprint training was deffinately holding me back on this one. Lot's left in the legs for tomorrow. Impressively Serghei managed to clock a faster time despite having serious map issues.
C • sprint 1

Friday Oct 5, 2012 #

Cycling 50:00 [1] 21.3 km (2:21 / km)
shoes: Clips

Thursday Oct 4, 2012 #

Cycling 45:00 intensity: (20:00 @1) + (15:00 @2) + (10:00 @3) 21.3 km (2:07 / km)
shoes: Clips

Wednesday Oct 3, 2012 #

Running intervals 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) * 8.0 km (7:30 / km)
shoes: Asics Gel 1160

More legitimate map running. Exercised all of the basic functions needed to orienteer. Great training.

Cycling 1:00:00 [1] 26.0 km (2:18 / km)
shoes: Clips

Tuesday Oct 2, 2012 #

Cycling 55:00 [1] 24.6 km (2:14 / km)
shoes: Clips

Monday Oct 1, 2012 #

Cycling 55:00 [1] 24.6 km (2:14 / km)
shoes: Clips

Sunday Sep 30, 2012 #

Event: Ottawa Fall Series Event 4
 

Cycling 50:00 intensity: (25:00 @1) + (25:00 @2) 22.0 km (2:16 / km)
shoes: Clips

Running warm up/down 7:00 [1] * 1.0 km (7:00 / km)
shoes: Inov-8 Oroc

Orienteering 1:02:07 intensity: (4:00 @2) + (58:07 @3) *** 8.4 km (7:24 / km)
shoes: Inov-8 Oroc

Sweet course thanks to Jeff and James. It was challenging from beginning to end which is difficult to setup given the extensive trail network. Went much better then last week but better warm up and more disciplined focus will be needed next weekend.

Long Advanced - Splits

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