Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Apr 27, 2013:

activity	#	time	miles		km		+m
running	3	2:35:12	14.48	(10:43)	23.31	(6:39)	80
strength	2	1:53:37
Orienteering	2	1:02:43	3.54	(17:42)	5.7	(11:00)	115	20 /	23c	86%
walking	6	40:41	1.47		2.36		2
stretching	4	40:12
Total	8	6:52:25	19.49		31.37		197	20 /	23c	86%

1:34

0:00

» now

Saturday Apr 27, 2013 #

Event: West Point A-meet

10 AM

Orienteering race (middle) 46:49 [5] **** 3.7 km (12:39 / km) +75m 11:29 / km
spiked:10/12c shoes: VJ Falcons 10

West Point middle distance on the Popolopen map, HQ at Camp Buckner. Plan was to go steady which is what I did for the most part. Rolled ankle early but kept going gingerly. No real nav issues. Little bobbles here and there but all brief. Course had a number of long linear route choices which of course isn't optimum for a Middle. Nice to see old friends. Second to Bob Lux in M65. QR to come.

2 PM

Orienteering race (sprint) 15:54 [5] ** 2.0 km (7:57 / km) +40m 7:14 / km
spiked:10/11c shoes: Salomon XA3DUltra2

Wasn't sure if I should run on the ankle but Bob loaned me his ankle brace so I thought I'd try it. Felt better running or maybe I was too busy reading the map to think about the pain. Not very speedy but got through it. Ignoring the "R" part of RICE. One biggish bobble on #7 but otherwise respectable. Ibuprofen and ice back at the motel.

Day 1, Mid, BrownX - Splits

Day 1, Sprint, Brown - Splits

Thursday Apr 25, 2013 #

12 PM

walking warm up/down 5:13 [1] 0.35 mi (15:04 / mi) +1m 14:56 / mi
shoes: Brooks Adrenaline GTS 12

running 27:26 [3] 2.85 mi (9:38 / mi) +20m 9:26 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 6:27 [1] 0.38 mi (17:01 / mi) +1m 16:53 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Wednesday Apr 24, 2013 #

walking 5:00 [1]

strength 57:04 [3]

stretching warm up/down 10:26 [1]

Tuesday Apr 23, 2013 #

5 PM

walking 3:00 [1]
shoes: Brooks Adrenaline GTS 12

running warm up/down 5:02 [3] 0.58 mi (8:41 / mi) +2m 8:36 / mi
shoes: Brooks Adrenaline GTS 12

running intervals 52:54 [4] 6.0 km (8:49 / km) +2m 8:48 / km
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:02 [1]
shoes: Brooks Adrenaline GTS 12

Monday Apr 22, 2013 #

walking warm up/down 5:00 [1]

strength 56:33 [3]

stretching warm up/down 5:46 [1]

Sunday Apr 21, 2013 #

10 AM

walking warm up/down 5:42 [1] 0.38 mi (15:10 / mi)
shoes: Brooks Adrenaline GTS 12

running long 1:09:50 [3] 7.33 mi (9:32 / mi) +56m 9:18 / mi
shoes: Brooks Adrenaline GTS 12

Boston Marathon Solidarity Run at Delaware Park. Ran 4 laps. It was great to see so many people in the park on a beautiful day. Dropped my donation in the box on my last lap.

11 AM

walking warm up/down 7:17 [1] 0.37 mi (19:50 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

« Earlier | Later »