Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Nov 24, 2012:

	activity	#	time	miles		km		+m
	strength	2	1:20:00
	Orienteering	1	1:18:01	6.06	(12:52)	9.75	(8:00)	59
	running	2	1:04:32	3.52		5.66		30
	Road Race	1	40:52	4.99	(8:11)	8.03	(5:05)	31
	stretching	3	29:00
	walking	4	22:19	0.94		1.51		21
	run/walk	4	14:46	0.53		0.85		4
	Total	7	5:29:30	16.04		25.81		145
averages - weight:162lbs

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Saturday Nov 24, 2012 #

Note

Decided not to go to the Thomass race in Ontario tomorrow. 2 hours up and two hours back and an hour for the race plus and extra hour for miscellany. Suppose I used those 6 hours for mapping? Sounds like a better use of time.

5 PM

walking warm up/down 2:13 [1]
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 3:26 [2]
shoes: Brooks Adrenaline GTS 12

running 30:38 [3]
shoes: Brooks Adrenaline GTS 12

Figure 8 in the park on roads and paved paths. All by streetlight.

walking warm up/down 3:30 [1]
shoes: Brooks Adrenaline GTS 12

Friday Nov 23, 2012 #

5 PM

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

strength 40:00 [3]

stretching warm up/down 7:00 [1]

Thursday Nov 22, 2012 #

Note

Thanksgiving dinner for 13 friends and family consisted of:

Classic Roast Turkey Breast with Gravy
Breast of Turkey Roulade with Apricot Stuffing
Ham with Pineapple
South Indian Macaroni & Cheese with Peas
Mashed Potatoes
Sweet Potatoes by Ann
Savory Dressing
Yellow & Green Beans with Button Mushrooms
Brussel Sprouts Braised in Cream & Lemon
Cranberry Bread
Marathon Loaf
Mixed Green Salad ala Ronaldo y Miguel
Fresh Cranberry-Orange Sauce
Pumpkin Pie with Whipped Cream
Fruit of the Forest Pie
Peanut Butter Chocolate Pie
French Vanilla Ice Cream

All but two dishes cooked by my lovely wife Barbara. It was yummy!

C • Reads like 1

9 AM

Road Race race 40:52 [5] 4.99 mi (8:11 / mi) +31m 8:02 / mi
ahr:160 max:170 shoes: Brooks Adrenaline GTS 12

The 117th Turkey Trot. Ran with Ben and Amanda and kept up with them for 4 miles. Then they took off. Fantastic weather. 14,000 runners.

C • Good result... 3

Tuesday Nov 20, 2012 #

11 AM

walking warm up/down 2:59 [1] 0.2 mi (15:17 / mi)
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 3:12 [2] 0.27 mi (11:44 / mi) +2m 11:28 / mi
shoes: Brooks Adrenaline GTS 12

running 33:54 [3] 3.52 mi (9:38 / mi) +30m 9:23 / mi
shoes: Brooks Adrenaline GTS 12

In the cemetery on a beautiful day. Wondering if you could hold an event here. Would it work to forbid runners from leaving the roads? Conversely, would the management permit (and the runners be comfortable) running anywhere?

walking warm up/down 5:22 [1] 0.29 mi (18:30 / mi) +6m 17:23 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Monday Nov 19, 2012 #

strength 40:00 [3]
weight:162lbs

Ab machine was broken so asked a trainer for alternatives. Got quite a lecture/demonstration.

stretching warm up/down 10:00 [1]

Sunday Nov 18, 2012 #

10 AM

walking warm up/down 3:04 [1] 0.19 mi (16:08 / mi) +7m 14:28 / mi
shoes: VJ Falcons 08

run/walk warm up/down 3:08 [2] 0.25 mi (12:20 / mi) +2m 12:02 / mi
shoes: VJ Falcons 08

Orienteering 1:18:01 [3] 6.06 mi (12:52 / mi) +59m 12:30 / mi
shoes: VJ Falcons 08

Checking out Beaver Meadow State Park for possible mapping. Mix of running, walking, and "fighting". Coolest thing would be to have a map with a beach. But the woods were pretty junky. Perhaps sprint.

12 PM

walking warm up/down 5:11 [1] 0.26 mi (19:35 / mi) +8m 17:54 / mi
shoes: VJ Falcons 08

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