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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Jun 28, 2010:

activity # timemileskm+m
  Orienteering4 2:32:03 6.65 10.7 21036 /41c87%
  strength4 44:51
  bike1 30:40
  running1 23:18 1864.11 3000.0
  stretching2 20:00
  walking1 11:27
  Total9 4:42:19 1870.76 3010.7 21036 /41c87%

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Monday Jun 28, 2010 #

7 AM

strength 11:00 [3]

9 AM

Orienteering race 12:24 [5] **** 1.4 km (8:51 / km) +20m 8:16 / km
spiked:9/9c shoes: VJ Falcons 10

The sprint at the USOC. I ran the whole thing on trails although afterwards it did seem like there were some through-the-woods choices as well. A little tricky with the trails winding around and there being multiple ones because of heavy use by mountain bikers. An awful long uphill walk to the start. There was no water at the start. Bummer. But thankfully Patty had warned me. Ended up 2nd overall. I was disappointed because I was an early starter and for the longest time I thought I had won.

Sunday Jun 27, 2010 #

strength 11:00 [3]

11 AM

Orienteering race 1:07:42 [5] *** 5.2 km (13:01 / km) +100m 11:53 / km
spiked:10/12c shoes: VJ Falcons 10

Long event at usoc. Blew the first two controls and then just decided to take it easy and enjoy the wierd terrain. Which I should have done from the start. Ended up 2nd US, 3rd overall. Surprise!

stretching warm up/down 12:00 [1]

Saturday Jun 26, 2010 #

strength 11:10 [3]

12 PM

Orienteering race 51:57 [5] **** 4.1 km (12:40 / km) +90m 11:25 / km
spiked:17/20c shoes: VJ Falcons 10

Middle distance at USOC in Moses Lake, WA. I did fine for 11 controls and then started having problems. A little bobble on 12, then a big huge mess up on 14. Then a little screw up on 16. Area was unusual, being completely open with complex contours at 2.5 m. I think I lost concentration.

Winning time was probably GW's 40.

Friday Jun 25, 2010 #


In AM drove up the Coolee Corridor to Grand Coolee dam. A classic drive. Amazing scenery. Unlike the east for sure. At the dam, spillway was running. Loud and impressive. Unfortunately no time to tour the power plant.

Then back to Moses Lake and the middle model.

Had dinner with Rick and Linda and two Peters. Leisurely and lovely. Market Bistro on Broadway Ave. Columbia Valley wine.
7 AM

strength 11:41 [3]

Just a little to get the day started.
3 PM

Orienteering 20:00 [3] ****
shoes: VJ Falcons 10

Model event for the middle. Didn't keep track of time so estimated 20 min based on comments of others. Moved smoothly most of the time. Fascinating terrain. Key will be keeping in touch with map. My only bobble in the model was when I didn't. Times will be fast.

Thursday Jun 24, 2010 #


By southwest air to Spokane and then to Moses Lake, site of the usoc. Interesting terrain along I-90. Hertz gave me a toyota corolla instead of a chevy cobalt. Yea! Dinner with walt and patty who were on the same flight earlier. Saw a baseball game in the evening before turning in.

Tuesday Jun 22, 2010 #

12 PM

running race 14:18 [5] 3000.0 km ( / km)
shoes: Asics GT 2140

Today's track workout was a 3000 K time trial. My splits for 400m were 1:45, 1:52, 1:53, 1:58, 1:56, 2:00, and :55 for the last 200m.

bike 30:40 [2]

Biking to and from the track.

walking warm up/down 11:27 [1]
shoes: Asics GT 2140

running warm up/down 9:00 [3]
shoes: Asics GT 2140

stretching warm up/down 8:00 [1]

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