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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  Orienteering10 15:27:54 34.39(26:59) 55.35(16:46) 2282
  strength7 4:27:15
  mapping2 2:38:47 5.02(31:36) 8.09(19:38) 366
  walking5 1:48:14 6.01 9.68 27
  stretching9 1:35:27
  running3 1:31:38 3.1 4.99 21
  run/walk6 29:37 0.41 0.67 1
  Total23 27:58:52 48.94 78.77 2697

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Sunday Sep 30, 2012 #

12 PM

Orienteering race 1:02:37 [5] **** 3.52 mi (17:47 / mi) +172m 15:27 / mi
shoes: VJ Falcons 10

ROC club event at Letchworth West. QR

Green - Splits

Friday Sep 28, 2012 #

run/walk warm up/down 5:00 [2]

strength 40:15 [3]

stretching warm up/down 8:27 [1]

Wednesday Sep 26, 2012 #

run/walk warm up/down 5:08 [2]
shoes: Brooks Adrenaline GTS 12

running 31:38 [3]
shoes: Brooks Adrenaline GTS 12

walking warm up/down 6:47 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Tuesday Sep 25, 2012 #

strength 40:00 [3]

stretching warm up/down 10:00 [1]

Monday Sep 24, 2012 #

10 AM

Orienteering 33:03 [1] 1.65 mi (20:02 / mi) +89m 17:09 / mi
shoes: Salomon XA3DUltra2

Orienteering 11:04 [1] 0.24 mi (46:45 / mi) +12m 40:23 / mi
shoes: Salomon XA3DUltra2

Orienteering 21:42 [1] 0.86 mi (25:14 / mi) +27m 22:59 / mi
shoes: Salomon XA3DUltra2

mapping 17:54 [1] 0.5 mi (35:47 / mi) +2m 35:21 / mi
shoes: Salomon XA3DUltra2

1 PM

mapping 21:18 [1] 0.63 mi (33:48 / mi) +35m 28:50 / mi
shoes: Salomon XA3DUltra2

mapping 1:59:35 [1] 3.89 mi (30:43 / mi) +329m 24:19 / mi
shoes: Salomon XA3DUltra2

Friday Sep 21, 2012 #

11 AM

Orienteering 1:51:29 [3] *** 4.03 mi (27:40 / mi) +330m 22:03 / mi
shoes: VJ Falcons 10

Setting stands and controls for Ellicottville Adventure Run. Some jogging involved.

Thursday Sep 20, 2012 #

5 PM

walking 47:43 [1] 2.89 mi (16:29 / mi) +12m 16:16 / mi
shoes: Brooks Adrenaline GTS 12

Mostly around the neighborhood with a small section on the ring road in the park.

Wednesday Sep 19, 2012 #

strength 35:00 [3]

stretching warm up/down 11:00 [1]

Tuesday Sep 18, 2012 #

10 AM

walking 44:15 [1] 2.91 mi (15:11 / mi) +15m 14:57 / mi
shoes: Salomon XA3DUltra2

Light rain. Hamstring a little sore so decided not to run. Not a lot going on in the park.

Monday Sep 17, 2012 #

strength 42:00 [3]

stretching warm up/down 10:00 [1]

Saturday Sep 15, 2012 #

9 AM

Orienteering 17:19 [3] 1.3 mi (13:19 / mi) +26m 12:33 / mi
shoes: VJ Falcons 10

Putting out a couple of controls for NOD follow up meet and checking another.
3 PM

Orienteering 45:56 [3] 2.36 mi (19:27 / mi) +79m 17:37 / mi
shoes: VJ Falcons 10

Friday Sep 14, 2012 #

run/walk warm up/down 5:00 [2]

strength 39:00 [3]

Had to hurry in order to get home to get B's phone call to come and pick her up. No stretching.

Thursday Sep 13, 2012 #

6 PM

run/walk warm up/down 5:09 [2] 0.41 mi (12:27 / mi) +1m 12:21 / mi
shoes: Brooks Adrenaline GTS 12

running 30:16 [3] 3.1 mi (9:46 / mi) +21m 9:34 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 4:12 [1] 0.21 mi (20:29 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Tuesday Sep 11, 2012 #

10 AM

Orienteering 1:49:40 [3] 3.14 mi (34:56 / mi) +202m 29:07 / mi
shoes: VJ Falcons 10

Still more vetting for the E-ville Adventure Run.
C • Thanks 3
1 PM

Orienteering 16:40 [3] 0.81 mi (20:30 / mi) +38m 17:54 / mi
shoes: VJ Falcons 10

Orienteering 1:59:42 [3] 4.38 mi (27:20 / mi) +387m 21:27 / mi
shoes: VJ Falcons 10

Monday Sep 10, 2012 #

strength 42:00 [3]

stretching warm up/down 10:00 [1]

Thursday Sep 6, 2012 #

10 AM

Orienteering 14:31 [3] 0.36 mi (40:21 / mi) +24m 33:25 / mi
shoes: VJ Falcons 08

This and all other entries today were vetting locations for E-ville Adventure Run. Decided to walk as a safety measure, and wore whistle. Only saw one other person all day - on a bike.

Orienteering 1:35:35 [3] 3.19 mi (29:58 / mi) +230m 24:29 / mi
shoes: VJ Falcons 08

1 PM

Orienteering 30:05 [3] 0.87 mi (34:25 / mi) +43m 29:51 / mi
shoes: VJ Falcons 08

Orienteering 17:45 [3] 0.39 mi (46:00 / mi) +31m 36:49 / mi
shoes: VJ Falcons 08

Orienteering 1:11:55 [3] 2.5 mi (28:44 / mi) +144m 24:23 / mi
shoes: VJ Falcons 08

Tuesday Sep 4, 2012 #

run/walk warm up/down 5:00 [2]

strength 29:00 [3]

stretching warm up/down 10:00 [1]

Note

O-Ringen 2012
Day 2. Running up the hill after punching the final control just before sprinting into the finish chute.

IMG_0873

Monday Sep 3, 2012 #

1 PM

Orienteering 2:28:51 [3] 4.79 mi (31:04 / mi) +448m 24:05 / mi
shoes: Salomon XA3DUltra2

Checking control locations for the upcoming Adventure Run. Good exercise, but mostly walking or standing trying to figure things out.

Saturday Sep 1, 2012 #

Note

O-Ringen 2012
Poodle at the trailer campsite. Lots of dogs at the event this year.

Poodle

walking warm up/down 1:34 [1]
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 4:20 [2]
shoes: Brooks Adrenaline GTS 12

running 29:44 [3]
shoes: Brooks Adrenaline GTS 12

Felt like giving the old knee a try. Seemed to perform OK. Iced for 5 min on top and 5 min on bottom afterwards as a precaution.

walking warm up/down 3:43 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

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