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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: sberg

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  Orienteering2 2:09:40 8.83(14:41) 14.21(9:07) 24716 /17c94%
  Running2 1:31:46 5.57 8.97 19
  Total4 3:41:26 14.4 23.18 26616 /17c94%
  [1-5]4 3:41:00

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MoTuWeThFrSaSu

Sunday Apr 29, 2012 #

10 AM

Orienteering race 1:23:22 intensity: (2 @0) + (2 @1) + (1:18 @2) + (45:06 @3) + (34:43 @4) + (2:11 @5) *** 7.6 km (10:59 / km) +244m 9:27 / km
ahr:134 max:154 spiked:16/17c

O-event at Meech valley, just north of the covered bridge. Tough course, the forest is rocky and with lots of deadfall, so not easy running through it. The map is sketchy and not all details in the terrain is on the map. Anyway a fairly good run on a beautiful day.

Long Advanced - Splits

Thursday Apr 26, 2012 #

6 PM

Orienteering 4:49 intensity: (1 @0) + (1 @1) + (17 @2) + (14 @3) + (2:58 @4) + (1:18 @5) *** 0.79 km (6:04 / km) +1m 6:02 / km
ahr:142 max:152

Micro-orienteering on Bates Island, new map by Jeff in 1:2000 scale.
Eight different courses, a total of 141 controls to practice punching and flow. Fun training! Only negative was the weather, fitting for ducks.

Orienteering 5:25 intensity: (3 @1) + (15 @2) + (55 @3) + (4:12 @4) *** 0.78 km (6:56 / km)
ahr:139 max:148

Orienteering 6:12 intensity: (1 @0) + (14 @2) + (29 @3) + (4:57 @4) + (31 @5) *** 0.98 km (6:22 / km)
ahr:143 max:151

Orienteering 5:04 intensity: (21 @2) + (55 @3) + (3:48 @4) *** 0.76 km (6:41 / km) +1m 6:38 / km
ahr:138 max:148

Orienteering 5:30 intensity: (18 @2) + (20 @3) + (4:52 @4) *** 0.83 km (6:36 / km)
ahr:140 max:147

Orienteering 5:29 intensity: (13 @1) + (28 @2) + (43 @3) + (4:05 @4) *** 0.84 km (6:32 / km)
ahr:137 max:149

Orienteering 13:49 intensity: (21 @0) + (51 @1) + (1:08 @2) + (2:28 @3) + (7:26 @4) + (1:35 @5) *** 1.63 km (8:28 / km) +1m 8:26 / km
ahr:134 max:165

Wednesday Apr 25, 2012 #

6 PM

Running warm up/down 15:00 [3] *

Warm-up in forest: Bolder - control-road x3 different ways.
7 PM

Running 1:16:46 intensity: (1 @0) + (4:45 @1) + (13:22 @2) + (19:25 @3) + (32:54 @4) + (6:19 @5) ** 8.97 km (8:34 / km) +19m 8:28 / km
ahr:131 max:155

Francis training.
Did't get my gps started for the first 15min warmup forest running.

Different loops, "spokes on a wheel" terrain running, 15min and 10min, in two different locations with 5 long intervals in between.
Finished with 1km on bike path.

Tuesday Apr 24, 2012 #

6 PM

Note

Junior training group 3rd session.
Helped setting up a small SI course and instructing some of the kids.
It seems a map in hand and SI-punching makes everyone push harder :)
The kids seem to have fun!

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