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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 7 days ending Jun 17, 2012:

activity # timemileskm+ft
  Mtn. Bike Ride1 2:13:58 15.62(7.0/h) 25.13(11.3/h) 1727
  Orienteering1 1:08:44 4.1(16:46) 6.6(10:25)13 /16c81%
  Trail Run1 41:10 4.89(8:25) 7.87(5:14)
  Strength and Stretching5 1:40
  Total7 4:05:32 24.61 39.6 172713 /16c81%
  [1-5]7 4:04:53

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Sunday Jun 17, 2012 #

Orienteering race 1:08:44 [5] *** 6.6 km (10:25 / km)
ahr:172 max:184 spiked:13/16c

White Ranch Orienteering Race

It was HOT!! Even at 7500 feet and 10 in the morning. I ran fairly well. Made a mistake a 4 because I let another runner pull me to the left, he was even further to the left so as a result we both missed the control. Lost about 3 minutes there. Then later in the course the heat just caught up to me and I slowed down. Navigated well just struggled physically.

Saturday Jun 16, 2012 #

9 AM

Mtn. Bike Ride 2:13:58 intensity: (39 @0) + (7:14 @1) + (36:07 @2) + (46:30 @3) + (43:04 @4) + (24 @5) 15.62 mi (7.0 mph) +1727ft
ahr:144 max:176

Rode with Yeti (Steve) in Red Rock open space.

Friday Jun 15, 2012 #

Strength and Stretching (Pushups Lower Back Calves) 20 [1]

Thursday Jun 14, 2012 #

Strength and Stretching (Pushups Lower Back Calves) 20 [1]

Wednesday Jun 13, 2012 #

Strength and Stretching (Pushups Lower Back Calves) 20 [1]

Note

Seems I need to take a few weeks easy after all those super long distance races/hikes. My right foot is still tender but feeling like it's getting better. Summer is for shorter faster races like Orienteering and a few others scattered here and there before my fall racing season kicks into high gear.

Trail Run 41:10 [3] 4.89 mi (8:25 / mi)
ahr:154 max:180

CRC - Ran the first part with Beth, then did a tempo pace to catch up with James and Alex after Beth turned around and headed home, then did some strides with Alex in the last mile before the end and beer! I definitely need to do at least some speed work, sheeeesh my turnover and pace on the strides was super slow!

Tuesday Jun 12, 2012 #

Strength and Stretching (Pushups Lower Back Calves) 20 [1]

Monday Jun 11, 2012 #

Strength and Stretching (Pushups Lower Back Calves) 20 [1]

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