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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Orienteering7 6:38:03 15.68(25:23) 25.23(15:46) 34930c
  run6 4:25:16 22.32(11:53) 35.92(7:23) 55
  bike1 1:38:00 19.76(4:58) 31.8(3:05) 53
  core/stretch5 1:18:00
  walk3 1:13:08 3.14(23:18) 5.05(14:28) 38
  warm up/cool down7 1:07:31 3.49(19:20) 5.62(12:01) 5
  Total17 16:19:58 64.39 103.63 49830c

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Wednesday Sep 28, 2016 #

5 PM

run 37:01 [3] 3.43 mi (10:48 / mi) +3m 10:46 / mi
shoes: NB 860v7

Slow traffic and mintore's evening exam conspired against gettng to the Y for MF so I ran the downtown canel loop.

warm up/cool down 5:08 [3] 0.28 mi (18:12 / mi) +3m 17:43 / mi

core/stretch 5:00 [1]

Sunday Sep 25, 2016 #

9 AM

Orienteering 28:59 [3] 1.97 mi (14:43 / mi) +16m 14:21 / mi
shoes: NB 860v7

NAOC 2016 Sprint

Sprint - Green Y - Splits

Saturday Sep 24, 2016 #

11 AM

walk 14:08 [3] 0.69 mi (20:29 / mi) +21m 18:44 / mi
shoes: X-Talon 212

walk to start for long

Orienteering 2:22:38 [3] 4.24 mi (33:38 / mi) +200m 29:20 / mi
shoes: X-Talon 212

NAOC 2016 Long - way, way, way out of my league......

Long - Green Y - Splits

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016
 
11 AM

Orienteering 30 [2] 1.0 mi (30 / mi)
shoes: X-Talon 212

Middle warm-up controls.
1 PM

Orienteering race 1:20:47 [3] *** 2.98 mi (27:06 / mi) +78m 25:05 / mi
15c shoes: X-Talon 212

NAOC Middle at Oak Hill, Storrs Pond, NH! Fun Green X course. C1 was at a trail junction so the race really began with C2 which was in a really subtle flat area with dry marshes. I went too far SE but caught myself reasonably quickly. Slower to C3 than I should have been. The only control that the course setter really got me on was the go control despite what should have been easy terrain with open fields (ski hills) and trails. I need to keep thinking until the finish punch!

Great atmosphere in the arena and really cool to watch Emily and Thierry run in.

Middle - Green Y - Splits

Wednesday Sep 21, 2016 #

6 PM

run 29:57 [3] 2.5 mi (11:59 / mi)
shoes: NB 860v5

Y multifit training; joined the group late but got in "warmup" to Meadowbrook lollipop then 4 lollipops at about my 10K pace with 2 min standing recovery.

warm up/cool down 6:11 [2] 0.34 mi (18:12 / mi)
shoes: NB 860v5

cool down back to the Y

core/stretch 20:00 [1]

Monday Sep 19, 2016 #

6 PM

run 20:20 [3] 1.9 mi (10:42 / mi)
shoes: NB 860v5

Y Multifit training; "easy" run on Williams Creek sharks tooth route. I got to the Y a few minutes late and had to catch up with the group at College Ave.

run 21:00 [3] 1.77 mi (11:52 / mi) +20m 11:27 / mi
shoes: NB 860v5

Second half of training run - 5x 30 sec 5K/30 sec walk and then easy back to the Y.

warm up/cool down 4:47 [2] 0.19 mi (25:09 / mi)

7 PM

walk 8:00 [2] 0.45 mi (17:47 / mi)
shoes: NB 860v5

Walk to meet R at the end of his run.

Saturday Sep 17, 2016 #

4 PM

Orienteering 25:09 [3] 1.49 mi (16:53 / mi) +55m 15:08 / mi
shoes: X-Talon 212

Introductory course at ICO NOW meet at Camp Belzer - very easy course since I had set most of the controls on Friday afternoon but it was great to be running on a map.
6 PM

Orienteering (control clearing) 30:00 [3] ** 1.5 mi (20:00 / mi)
3c shoes: X-Talon 212

Picked up 3 controls, 2 that I hadn't visited before.

Introductory - Splits

Friday Sep 16, 2016 #

5 PM

Orienteering (control setting) 1:30:00 [2] * 2.5 mi (36:00 / mi)
12c shoes: X-Talon 212

Setting introductory controls at Camp Belzer for ICO National Orienteering Week/DINO Adventure race.

Wednesday Sep 14, 2016 #

6 PM

warm up/cool down 4:52 [3] 0.4 mi (12:10 / mi)
shoes: NB 860v5

Y multifit training; warmup jog over to the Northview track.

run 42:36 [3] 3.13 mi (13:37 / mi)
shoes: NB 860v5

modified Yasso; 4 min at HMP/3 min walk x6. Pace was faster than HMP but the last one was as fast as the first. Humid night but not that hot. First time in too long that I managed to get in two multifit runs in a week.

run 3:51 [3] 0.33 mi (11:40 / mi) +1m 11:31 / mi
shoes: NB 860v5

back to the Y

core/stretch 18:00 [1]

Monday Sep 12, 2016 #

6 PM

run 58:09 [3] 4.81 mi (12:05 / mi) +13m 11:59 / mi
shoes: NB 860v5

Y multifit training: nice easy run exploring a couple of neighborhoods off the Monon. The northern loop has a great cinder path alongside the lake. 80oF but it felt cool

warm up/cool down 4:06 [2] 0.2 mi (20:29 / mi)

core/stretch 20:00 [1]

Wednesday Sep 7, 2016 #

6 PM

run 8:30 [3] 0.74 mi (11:29 / mi) +3m 11:20 / mi
shoes: NB 860v5

Y Multifit Training; warm up jog to 91st St.

run 43:52 [3] 3.71 mi (11:49 / mi) +14m 11:41 / mi
shoes: NB 860v5

second attempt at last Wed.'s training. This time I tried really hard to take it easy on the warm up jog to 91st St and on the 9 min intervals. I managed a negative split overall but not within the timeframe as the workout was written. The heat and humidity was a bit better than last week but still made the pace slow.

warm up/cool down 11:32 [3] 0.7 mi (16:28 / mi)
shoes: NB 860v5

back to the Y

core/stretch 15:00 [1]

Tuesday Sep 6, 2016 #

8 PM

warm up/cool down 30:55 [3] 1.38 mi (22:24 / mi) +2m 22:18 / mi

neighborhood with Rob

Monday Sep 5, 2016 #

6 PM

walk 51:00 [3] 2.0 mi (25:30 / mi) +17m 24:51 / mi

neighborhood with Rob

Sunday Sep 4, 2016 #

4 PM

bike 1:38:00 [3] 19.76 mi (4:58 / mi) +53m 4:55 / mi

Ride on the Monon and Haga-Burke trails with Aragorn.

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