Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Sep 1, 2018:

	activity	#	time	miles		km		+m
	biking	1	1:51:23	23.75	(12.8/h)	38.22	(20.6/h)
	running/walking	4	1:46:20	7.27	(14:38)	11.7	(9:05)
	orienteering	2	1:30:39	4.41	(20:33)	7.1	(12:46)	120	26c
	strength/stretching	2	32:00	0.9		1.45
	Total	6	5:40:22	36.33		58.47		120	26c
averages - sleep:6.8

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Saturday Sep 1, 2018 #

9 AM

running/walking warm up/down (& stretching) 30:00 [1] 1.0 mi (30:00 / mi)
shoes: Salomon XT Wings 3

10 AM

orienteering race 58:30 [3] *** 4.0 km (14:38 / km) +120m 12:43 / km
10c

Pelican East, RMOF, 2nd day, after yesterday's good clean run. Two huge errors with wandering around searching for marker without a plan to figure out where the best relocation attack point should be. Grumpy mood afterwards. Also more tired on the course; better energy yesterday.

Western States Day 1 Brown - Splits

Friday Aug 31, 2018 #

10 AM

running/walking warm up/down (run/walk) 25:00 [1] 0.5 mi (49:59 / mi)
shoes: Salomon XT Wings 3

walked and jogged along road to see how altitude would affect me, then closer to 30 minute before start, did the dynamic stretching and walk/jog.

orienteering race 32:09 [3] *** 3.1 km (10:22 / km)
16c shoes: Salomon XT Wings 3

RMOF - Granite Planite, brown course. 2nd M70, pretty clean and lucky run. Nice weather. Orienteering in Wyoming is a joy.

Middle Brown - Splits

Wednesday Aug 29, 2018 #

Event: 2018 Rocky Mountain Orienteering Festival

9 AM

biking (road bike) 1:51:23 [2] 23.75 mi (12.8 mph)
shoes: Specialize Sport MTB

Lawrence Loop - clockwise. Went .6 mi. north of Rock Chalk Park to check out graffiti art Dee mentioned, then back to RCP and The Links and home.
Overcast, wind from N, 70s.
78 rpm.

Right brake cable got stuck and wouldn't release, so took took bike to The Cyclery, Overdue for a tune up anyway.

Tuesday Aug 28, 2018 #

6 AM

strength/stretching (Dog Days) 20:00 [1]

running/walking (walking/running) 12:00 [2] 1.0 mi (12:00 / mi)
slept:7.0 shoes: Hoka One One

1 mile on Haskell track, walked 100m, ran 300m, repeat for 4 laps.
Groggy and lacked energy this morning.

Sunday Aug 26, 2018 #

8 AM

strength/stretching warm up/down 12:00 [1] 1.45 km (8:17 / km)
shoes: Salomon XT Wings 3

warmup stretching and easy jog.

running/walking 39:20 [3] 4.77 mi (8:15 / mi)
slept:6.5 shoes: Salomon XT Wings 3

Shoreline Shuffle. I setup the runLawrence timing equipment and finish chute for the Trail Hawks hosting the trail run. So, I entered to run (easy, since I raced yesterday). Humid, you seated just standing still. We went on the very rocky Red Trail (along the shoreline) as well as the Blue and White trails, plus the traditional start going down the cement stairs at the start and coming back up on the return. Route
Started easy, staying behind 3 people and walked some stretches when I could keep up. Then another runner came behind us for awhile. When he said she wanted to pass, I sent with her. She commented she slows down on the rocky parts and eventually she stepped aside and encouraged me to pass. I picked up the pace and still have a long way to go on the rocky Red trail. Got tired and reminded myself I'll be totaling 15K for the weekend and slowed the pace and walked some uphills.

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