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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Seregaofed

In the 7 days ending Apr 13, 2012:

activity # timemileskm+m
  orienteering4 2:09:20 11.59(11:09) 18.66(6:56) 337
  trail running6 1:15:46 8.02(9:27) 12.9(5:52)
  street running1 55:13 6.84(8:05) 11.0(5:01)
  cycling1 39:25 6.84(5:46) 11.0(3:35)
  Total10 4:59:44 33.28(9:00) 53.56(5:36) 337
averages - weight:71.2kg

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SaSuMoTuWeThFr

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 
1 PM

trail running warm up/down 7:51 [2] 1.1 km (7:08 / km)
ahr:132 max:147 shoes: Ivov X-Talon 212

orienteering race 18:38 [5] *** 3.79 km (4:55 / km) +29m 4:44 / km
ahr:170 max:177 shoes: Ivov X-Talon 212

Managed to stay concentrated for the full course, some bubbles not more then 30-50" total; just didn't feel energy to finish strong, dropping in pace, definitly was too hot for me
2 PM

trail running warm up/down 10:01 [2] 1.5 km (6:41 / km)
ahr:138 max:147 shoes: Ivov X-Talon 212

4 PM

orienteering 43:25 [2] ** 3.87 km (11:13 / km) +108m 9:51 / km
ahr:137 max:158 shoes: Ivov X-Talon 212

Jog/walk model with Jon. Since it was a hot day - felt dehydrated and exausted. Got blisters. Took 4 ticks off me. Got 3 beers later to get back to live again

Sprint - Red/Blue - Splits

Thursday Apr 12, 2012 #

9 AM

trail running 16:11 [3] 3.0 km (5:24 / km)
shoes: Nike Free 7.0

Wednesday Apr 11, 2012 #

1 PM

trail running 21:43 [3] 4.0 km (5:26 / km)
shoes: Nike Free 7.0

Tuesday Apr 10, 2012 #

9 AM

street running 55:13 [3] 11.0 km (5:01 / km)
ahr:147 max:160 weight:71.4kg shoes: Nike Free 7.0

Monday Apr 9, 2012 #

7 PM

cycling (MTB) 39:25 [3] 11.0 km (3:35 / km)
ahr:142 max:169 weight:71kg

Same trail route as the last time, couldn't climb same hill, but this time 6 min faster overall. Left achilles finally got better. although couldn't even walk yestarday

Saturday Apr 7, 2012 #

Event: DVOA Washington Crossing State Park
 
11 AM

trail running warm up/down 15:00 [3] 2.5 km (6:00 / km)
weight:71.3kg shoes: Icebug Spirit OLX

12 PM

orienteering race 10:15 [4] 2.0 km (5:08 / km) +50m 4:33 / km
shoes: Icebug Spirit OLX

lost 20" on #7 + couple sec here and there

trail running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Icebug Spirit OLX

1 PM

orienteering race 57:02 [4] *** 9.0 km (6:20 / km) +150m 5:51 / km
shoes: Icebug Spirit OLX

Around 9' mistakes total including small bubbles. Map was very hard to read on the run, especially trails. Green was very thick in places

Red - Splits

Sprint3 - Splits

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