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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arnold

In the 31 days ending Mar 31, 2002:

activity # timemileskm+m
  Running14 15:17:35 119.99(7:39) 193.1(4:45)
  Orienteering10 12:42:08 62.47(12:12) 100.53(7:35)
  Strength4 2:35:00
  Gym1 15:00 2.0(7:30) 3.22(4:40)
  Total27 30:49:43 184.45 296.85

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Sunday Mar 31, 2002 #

Running 1:04:15 [2] 8.0 mi (8:02 / mi)

Steady run at Loch Raven, Maryland with Kenny's dad. A nice area for a morning spin, quite hilly and runnable if a little bland for orienteering. (Didn't stop the guys making a map of it, though)

Saturday Mar 30, 2002 #

Orienteering 1:41:31 [4] 19.4 km (5:14 / km)

Susquehanna Stumble, 14.8+450m. Mass start race in Great Falls, Maryland. A superb area, a little small but beautifully runnable spur/gully. Felt really tired on first few km but then gradually got better. 3rd at changeover (57:00), 30 secs behind, then only Vytenis and me left as Eddie dropped out. Managed to get away from Vytenis towards the end for the win. Happy but a little worried about tiredness..was really tough to get up the first hills. Hope that it's due to two speed sessions last week

Thursday Mar 28, 2002 #

Running 30:37 [3] 4.0 mi (7:39 / mi)

Warmup/down for Intervals

Running (Intervals) 12:52 [5] 2.1 mi (6:08 / mi)

Ghetto Terrain Intervals in the little piece of forest along the Charles, Cambridge side, just before you get to Arsenal bridge. Ran full speed along the whole length of the windy path, then jog back along the road. Was tough to get speed going on the first half of the path because it's so windy, there's a log jump, lots of mud, stream crossings. The second half is a bit better. Not a bad option though if you want to avoid the time to go to the fells. 8 intervals, all +/- 1:36

Running (In Between) 15:50 [2] 2.0 mi (7:55 / mi)

Along the road, +/- 2 mins each time

Wednesday Mar 27, 2002 #

Running 1:18:38 [3] 11.1 mi (7:05 / mi)

Jamaica Pond:
23.42 there
10.24 around
10.22 around
10.20 around
23.51 back

felt very easy to start with, then tougher after about 45 mins. happy with effort.

Tuesday Mar 26, 2002 #

Running 26:03 [3] 3.5 mi (7:27 / mi)

Warmup and down for intervals

Running 23:49 [5] 4.0 mi (5:57 / mi)

4x1 mile intervals on the Charles (JFK to past Elliot):

5:59 (slightly uphill and against the wind)
5:48 down
6:01 up
6:00 down (too slow)

still felt a little jet-lagged, but ok

Running 14:00 [1] 1.0 mi (14:00 / mi)

Walking and jogging between intervals (4 mins between each)

Monday Mar 25, 2002 #

Gym (Treadmill) 15:00 [3] 2.0 mi (7:30 / mi)

Warmup and down for strength

Strength 40:00 [3]

3 sets, in the gym. felt jet-lagged.

Sunday Mar 24, 2002 #

Orienteering 1:17:30 [4] 12.5 km (6:12 / km)

Spring Cup Relay, first leg. Fun but very tough (long, hard going). One 3 min mistake, bugger.

Saturday Mar 23, 2002 #

Orienteering 59:08 [4] 9.73 km (6:05 / km)

Spring Cup Classic. Fast and furious. ~3 mins of dumb mistakes due to excessive speed. Beaten by both Kenny and Boris, just about, but still happy with run.

Friday Mar 22, 2002 #

Orienteering 45:30 [2] 6.0 km (7:35 / km)

Training at Stenholt Vang, Denmark. Easy, nice.

Wednesday Mar 20, 2002 #

Running 48:36 [3] 7.0 mi (6:57 / mi)

intervals; 8x1.5 min plus warmup and cooldown. more later

Tuesday Mar 19, 2002 #

Orienteering 1:00:33 [2] 7.0 km (8:39 / km)

a final run around nacka with kenny and nick b: sluggish

Monday Mar 18, 2002 #

Running 1:33:15 [4] 10.0 mi (9:20 / mi)

Hangover Hash. Drizzly, and a very long way (especially for other people!) but great to get such a good workout in early in the day. Fast and furious in places

Sunday Mar 17, 2002 #

Orienteering 50:05 [4] 6.5 km (7:42 / km)

Varsity Match Relay, Stockholm. We won!! Fantastic race by everyone - Steve Nic, Cath, myself. Overtook Mark Bown in the forest, result.

Orienteering 35:00 [3] 3.5 km (10:00 / km)

Some more running afterwards. I was going to do the womens course of the relay, but got bored and tired halfway round, so gave up.

Saturday Mar 16, 2002 #

Orienteering 1:20:44 [3] 9.4 km (8:35 / km)

Varsity Match Individual Race, Nacka. ok run, felt pretty tired throughout, and one stupid 5min mistake. Eric 65, Mark Bown 69, Duncan 74, Kenny 76. some work still to do..

Friday Mar 15, 2002 #

Orienteering 54:36 [3] 6.0 km (9:06 / km)

Training Run at Nacka Reservatet in Stockholm. Amazingly enough, not too tired from jetlag until the very end. Good technically, too

Thursday Mar 14, 2002 #

Running 43:26 [3] 6.0 mi (7:14 / mi)

Easy run from Shad to N Harvard to get back into things. Throat very dry and sore, but legs not too bad. Pleased overall. Won't be able to run full out on Saturday but happy that I can run at all!

Wednesday Mar 13, 2002 #

Strength 50:00 [3]

4 times 8 exercises. Throat still sore, almost couldn't talk today (maybe a good thing..) Felt tired physically but underneath muscles seemed strong

Tuesday Mar 12, 2002 #

Note

Another day off due to illness. Guess it's not the worst time to be sick, I have lots of stuff on anyway. First race is Saturday though, need to be back up to speed for that!!

Monday Mar 11, 2002 #

Note

Feeling a little under the weather today (sore throat, a bit dizzy). Rest day, then. And I don't feel so bad about "wimping out" yesterday either..

Sunday Mar 10, 2002 #

Running 51:31 [2] 6.8 mi (7:35 / mi)

With William around Houghton Pond and Ponkapoag Pond. Felt terrible, another one of those days..

Saturday Mar 9, 2002 #

Orienteering 59:39 [3] 6.0 km (9:57 / km)

First run at Pawtuckaway: Structuring legs. Put out controls, so a little slow. But navigation good.

Orienteering 31:32 [3] 4.5 km (7:00 / km)

Second run: "General" Orienteering. Very happy with run. Flowed, pretty fast, no mistakes.

Orienteering 36:20 [2] 3.0 km (12:07 / km)

Third run: Control picking. Put 14 controls out. Navigation ok, but slow checking everything. Also getting tired.

Running 22:00 [3] 4.0 km (5:30 / km)

Trail / road run back to car.

Friday Mar 8, 2002 #

Strength 15:00 [2]

More like weakness today

Thursday Mar 7, 2002 #

Running 1:17:19 [3] 11.1 mi (6:58 / mi)

To Jamaica Pond and around 3 times. 23.39 there, 10.15,10.09,10.10 around and 23.05 back. Felt quite easy despite the speed. Very pleased, especially after intervals yesterday.

Wednesday Mar 6, 2002 #

Running (warmup) 23:51 [3] 3.4 mi (7:01 / mi)

Home to Boston Common for Intervals. Feeling much better, and the temp is a lot warmer, too.

Running (Intervals) 14:01 [5] 2.5 mi (5:36 / mi)

Feeling better than last week. Times 1.35, 1.31, 1.34, 1.31, 1.35, 1.31,1.35, 1.35, 1.35

Running (Recoveries) 20:20 [2] 2.5 mi (8:08 / mi)

Running (Warmdown) 30:51 [2] 4.0 mi (7:43 / mi)

Some more running around the common, and then back

Tuesday Mar 5, 2002 #

Running 42:36 [3] 6.0 mi (7:06 / mi)

Unplanned short and slow run from Shad to N Harvard. Felt tired physically and mentally, absolutely no oomph. Was going to do strides but wimped out after 2x30s and just crawled home.

Monday Mar 4, 2002 #

Strength 50:00 [3]

4 x Reduced set (of 8 exercises each). Felt pretty tired, but then I have felt tired all day.

Sunday Mar 3, 2002 #

Running 2:02:35 [3] 14.3 mi (8:34 / mi)

With Kenny and Will: Oak Grove - Boojum east - Loop around the north of the east side of the fells - ice rink - anticlockwise reservoir trail - Davis. Felt good but a little hungry. Last 20 minutes to Davis very tough.

Saturday Mar 2, 2002 #

Orienteering 1:10:00 [3] 7.0 km (10:00 / km)

Around Prospect Hill Park with Abi, Kenny, Will and Misha. Feeling tired and unmotivated.

Note

Did some mapping at Prospect Hill office park. It should be good for a park-O but I was a little worried I might be trespassing in some places..

Friday Mar 1, 2002 #

Running 1:01:10 [2] 8.2 mi (7:28 / mi)

Jamaica Pond easy with Kenny. A nice day, lots of traffic though.

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