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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending Nov 4:

activity # timemileskm+m
  Orienteering2 1:59:35 10.19(11:44) 16.39(7:18) 221
  Cross-Training2 1:25:00
  T.rex training2 1:10:00
  Running1 46:07 5.39(8:34) 8.67(5:19) 76
  Total6 5:20:42 15.57 25.06 297

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Sunday Nov 4 #

Orienteering 34:50 [3] 4.5 km (7:44 / km)

Brown course at QOC's local event - two in one weekend!

I first went out on White with Inara and Barney, and then headed out on Brown once Alli got back so that I had time to do course review with the juniors. I took the race as a middle distance and tried to attack the course hard from the beginning. This worked well early, and I was feeling good and hitting controls. AP's split analysis tool shows that 5 of my first 6 legs were very good. Notably, the one that wasn't good involved a steep climb - I am clearly too weak for hills right now. I apparently had only about 20 minutes of hard running in me, as the wheels came off a bit after that, both physically and technically. I made mistakes on 7 and 9 and was much less aggressive than I had been earlier in the course. Still, something to build on as I start trying to work my way back into shape once again.

Good course review with the juniors afterwards, and a ride from Francis back home, coupled with some interesting conversation.

RG: http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Saturday Nov 3 #

11 AM

Orienteering 1:24:45 [3] 7.39 mi (11:28 / mi) +221m 10:30 / mi

I went orienteering again! I ran blue at QOC's local event at Fountainhead.

I ran Blue and had a solid, if not speedy, run. The body felt ok, though I was very weak on the hills. I made a couple of mistakes, losing about a minute each on 14 and 16. I ended up 11 minutes behind Janne Salmi and 4 minutes behind AJ, but ahead of Peter Z and Jon T, which was unexpected.

RG here: http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Friday Nov 2 #

Cross-Training 50:00 intensity: (34:00 @1) + (16:00 @4)

Elliptical 4x4 intervals.

Wednesday Oct 31 #

7 AM

Running 46:07 [2] 8.67 km (5:19 / km) +76m 5:06 / km
shoes: Asics Blue-Green 2017

Morning run with Charlie! Met up next to his daycare, then did a short swing through Rock Creek and up the paved Rock Creek bike trail before returning home along East-West Highway and Grubb. So nice to be out on a beautiful morning!

Tuesday Oct 30 #

T.rex training 50:00 [1]

Strength training at home. Halloween pumpkin came in handy in lieu of medicine ball.

Monday Oct 29 #

Cross-Training 35:00 [1]

Easy recovery on the recumbent bike.

T.rex training 20:00 [1]

Stretching.

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