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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 7 days ending Jul 25:

activity # timemileskm+m
  bike4 1:14:37 11.86(6:17) 19.09(3:55) 53
  Orienteering2 1:07:30 3.8(17:46) 6.11(11:02) 20524c
  swim1 1:00:51 1.06(57:36) 1.7(35:48)
  run1 52:45 4.31(12:14) 6.94(7:36) 6
  core/stretch1 13:31 0.07(3:12:30) 0.11(1:59:37)
  Total8 4:29:14 21.1(12:46) 33.95(7:56) 26424c

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Saturday Jul 25 #

11 AM

Orienteering race 39:22 [3] ** 2.38 mi (16:32 / mi) +146m 13:54 / mi
15c shoes: Pink X-Talon 212

OCIN QCARS meet at Pyramid Hill Sculpture Park in Hamilton, OH with courses set by Pat Meehan. Lots of hills mostly in open grassland on another hot day. The long course (3.5 km) was definitely a runners course with only a couple of off trail route courses. I was really happy with my run. I got caught by a less-passable-than mapped trail from the rough open to C10 and lost about 1.5 minutes - the only control with lost time according to Attackpoint.
12 PM

Orienteering 28:08 [3] ** 1.42 mi (19:49 / mi) +59m 17:33 / mi
9c shoes: Pink X-Talon 212

Short course (1.7 km). I didn't take much of a break after the first course and once I realized by legs didn't have much in them, decided to walk this course between S and C1. Vegetation mapping is a bit off with a lot of the white forest really rough open with scattered trees, especially between C1 and C2, and down the hill from C3. I intended to walk down the open with scattered trees hill from C3 to the building with C4 but decided it was to grown up for shorts and backtracked to get to the cart trail from the open. Went through the woods from cart track N of building between C4 and C5 to the north track - although this was more direct, it probably would have been faster to use the trail. I lost most of my time on C6 - went N from C5 through the woods and got pulled to the interesting glass pyramid and tower without looking closely enough at the map and lost about a minute and a half.

Friday Jul 24 #

6 PM

bike 12:16 [2] 1.47 mi (8:21 / mi) +17m 8:03 / mi

commute to the Y for a swim with R
7 PM

bike 12:00 [2] 1.4 mi (8:34 / mi) +1m 8:33 / mi

Commute back home without the swim since the indoor pool was closed for the day for repairs and someone had thrown up in the outdoor pool.

Thursday Jul 23 #

5 PM

bike 23:16 [3] 4.51 mi (5:10 / mi) +35m 5:02 / mi

commute to Central Park for MF workout
6 PM

run 52:45 [3] 4.31 mi (12:14 / mi) +6m 12:11 / mi
shoes: NB880v10

MultiFit interval workout; 15 min wu then 5 min marathon pace, 4 min half marathon pace, 3 min 10 K pace, 2 min 5 K pace, 1 min 1 mile pace with 1 min walking rest between then easy back. My wu was too fast and there seemed to be a lot of allergens so I struggled with the easy back.

core/stretch 13:31 [1] 0.07 mi (3:12:30 / mi)

7 PM

bike 27:05 [3] 4.48 mi (6:03 / mi)

commute back home

Wednesday Jul 22 #

6 PM

swim 1:00:51 [3] 1.7 km (35:48 / km)

MF swim started outside but thunder closed the outdoor pool so went to the indoor pool about 15 min into the workout. 100 m wu, 3x50 m at 1:30 drill (go inside), 3x150m at 4:30, 5x100m at 3:15, 6x75 at 2:15, 50 m cd.

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