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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  hiking12 54:30:00
  biking6 4:52:32
  orienteering3 3:14:03 14.91(13:01) 24.0(8:05) 30013 /16c81%
  running4 2:44:30
  strength training1 1:30:00
  Total22 66:51:05 14.91 24.0 30013 /16c81%

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Saturday Apr 30, 2011 #

orienteering race 1:20:39 [5] 9.5 km (8:29 / km) +300m 7:20 / km
shoes: Inov

Tiomila last leg. You had to stay in constant contact with the map. There was not a lot of route choice, but there was a lot of parallel features if you did not pay attention. For me, the orienteering went well. I had one, lack of focus - going to a control I knew was not mine - on one control, and then a not optimal route choice near the end of the race. I was moving well before the map exchange, but just felt slow in the legs after the map exchange. Frustrating to not have performed better for my team and my club, but I was happy with my contact with the map.

running warm up/down 45:00 [3]
shoes: Inov

Friday Apr 29, 2011 #

biking 30:00 [3]

Thursday Apr 28, 2011 #

biking 30:00 [3]

Wednesday Apr 27, 2011 #

biking 30:00 [3]

Tuesday Apr 26, 2011 #

biking 1:00:00 [3]
shoes: Inov

running warm up/down 18:00 [2]
shoes: Inov

running intervals 26:32 [4] ***
shoes: Inov

Woods intervals while reading Tiomila map training course.
Two rounds of intervals (approx. 4 mins) with 1 min rest - 5 interval sets with one extra round.

Sunday Apr 24, 2011 #

running 44:58 [3]
shoes: Saucony Trail Grid

Saturday Apr 23, 2011 #

strength training 1:30:00 [2]
shoes: Saucony Trail Grid

Friday Apr 22, 2011 #

orienteering race 1:00:52 [5] 7.5 km (8:07 / km)
shoes: Ice Bug Blue

running warm up/down 30:00 [3]
shoes: Ice Bug Blue

Wednesday Apr 20, 2011 #

biking 30:00 [3]
shoes: Saucony Trail Grid

Tuesday Apr 19, 2011 #

biking 1:00:00 intensity: (1:00:00 @3) + (52:32 @4)
shoes: Saucony blue

orienteering 52:32 [4] *** 7.0 km (7:30 / km)
spiked:13/16c shoes: Saucony blue

Stigtomta and Tiomila training - 8 sets of orienteering intervals with 2 controls each. I did not read training clearly online so I had regular running shoes and no compass - but that made it good focus orienteering training for me, and extra work getting up and down hills (no traction). Ran together with Louisa, tested alternative routes to controls, so good head to head focus as well, and fun! Bobbled on two controls and missed reading a hilltop completely on one - otherwise, fine.

Saturday Apr 16, 2011 #

Note

Flight day back from Kat. to London.
C • Welcome back! 2

Friday Apr 15, 2011 #

Note

Tourist day in Kathmandu (visiting the Monkey Temple and the Palace Square)

Thursday Apr 14, 2011 #

Note

Fly back to Kathmandu.

Wednesday Apr 13, 2011 #

hiking 3:00:00 [3]
shoes: Hiking boots

Hike back to Lukla.

Tuesday Apr 12, 2011 #

hiking 4:30:00 [3]
shoes: Hiking boots

Hike to Phakding

Sunday Apr 10, 2011 #

hiking 4:00:00 [3]
shoes: Hiking boots

Hike back to Namche (3445m) over the MongLa pass (3975m).

Saturday Apr 9, 2011 #

hiking 4:30:00 [3]
shoes: Hiking boots

Hike to Phortse Drengka (3680m)

Friday Apr 8, 2011 #

hiking 3:30:00 [3]
shoes: Hiking boots

Again it snowed :-(
Hike from Dragnak to Machermo (4450m).

Thursday Apr 7, 2011 #

hiking 7:30:00 [3]
shoes: Hiking boots

The Cho La (5420m) - again it snowed and it was COLD! Felt fine up to the first 'summit' but then I got cold and started to struggle with the hike.

Wednesday Apr 6, 2011 #

hiking 4:00:00 [3]
shoes: Hiking boots

Snowed again. Hiked from GS to Loboche and then to DzongLha (4843m).

Tuesday Apr 5, 2011 #

hiking 3:00:00 [3]
shoes: Hiking boots

Hike to Gorak Shep (5160m) - not feeling well after a bad night's sleep. Jason suffering from some effects of altitude.

Monday Apr 4, 2011 #

hiking 5:00:00 [3]
shoes: Hiking boots

It snowed! A cold hike up to Lobuche (4930m).

Sunday Apr 3, 2011 #

hiking 3:00:00 [3]
shoes: Hiking boots

Hike up and down Nagartsang (5083m).

Saturday Apr 2, 2011 #

hiking 6:00:00 [3]
shoes: Hiking boots

Trek to Pheriche (4280).

Friday Apr 1, 2011 #

hiking 6:30:00 [3]
shoes: Hiking boots

From Namche to Tengbouche (3867m).

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