Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: greg

In the 7 days ending Mar 16, 2007:

activity	#	time	miles		km		+m
Orienteering	2	2:23:14	10.13	(14:09)	16.3	(8:47)	530	30 /	36c	83%
Road/Track Running	2	1:56:03	11.84	(9:48)	19.06	(6:05)
Trail Running	3	57:18	6.12	(9:22)	9.85	(5:49)	90
Strength	3	30:00
Exercise machine	1	30:00
Total	6	6:16:35	28.09		45.21		620	30 /	36c	83%

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Friday Mar 16, 2007 #

Event: Flying Pig XI

Trail Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 MudClaw 'O' 330

Warm-up before middle distance

Orienteering race (middle) 54:25 [4] *** 6.5 km (8:22 / km) +290m 6:51 / km
spiked:14/18c shoes: Inov-8 MudClaw 'O' 330

Middle distance.
I was very tired physically and mentally -- blame it on the red-eye flight. I was running slowly making sometimes incomprehensible mistakes like running from #7 to #5 instead of #8. Or spiking the #17 control and deciding that it's not mine control and running away in search of the "right" control. What about checking the control code first?
It was very cold -- around 34F with some wind. I couldn't figure out what to wear in this kind of weather. The hat was unnecessary as my head started sweating after ten minutes into the race.

Blue - Splits

Thursday Mar 15, 2007 #

Exercise machine (bicycle) 30:00 [1]

Loosening ride before the flight

Strength (abs) 10:00 [1]

Wednesday Mar 14, 2007 #

Road/Track Running warm up/down 54:38 [2] 7.0 km (7:48 / km)
shoes: Brooks Axiom 2

Warm up/down and recoveries at De Anza
There were Mikkel, Thorsten, Tapio, and Kent

Road/Track Running intervals (repetitions) 10:46 [4] 3.2 km (3:22 / km)
shoes: Brooks Axiom 2

16R x 200m with full recovery
40, 42, 40, 40, 40, 40, 40, 39, 40, 41, 40, 41, 40, 41, 42, 40

Strength (abs) 10:00 [1]

Monday Mar 12, 2007 #

Trail Running 37:18 [3] 7.15 km (5:13 / km) +80m 4:56 / km
shoes: Brooks Adrenaline ASR

Rancho San Antonio, short loop.
Woohoo! Finally, the clock's been changed. I can run in parks in the evening now.

Sunday Mar 11, 2007 #

Trail Running warm up/down 10:00 [2] 1.2 km (8:20 / km) +10m 8:00 / km
shoes: Montrail Highlander

Warmed up before the orienteering race

Orienteering race (blue) 1:28:49 [5] *** 9.8 km (9:04 / km) +240m 8:04 / km
spiked:16/18c shoes: Montrail Highlander

Blue course in Joe Grant Park.
I had a pretty clean run. The navigation seemed easy after the BOK event. But physically it's much more challenging. Umstead Park is just flat compared to the Bay Area. And it was hot -- around 80F.
WinSplits

Saturday Mar 10, 2007 #

Road/Track Running 24:42 [2] 4.36 km (5:40 / km)
shoes: Brooks Axiom 2

Easy run towards Shoreline Park

Road/Track Running 25:57 [2] 4.5 km (5:46 / km)
shoes: Brooks Axiom 2

After lots of stretching ran back

Strength (abs) 10:00 [1]

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