Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GrahamE

In the 30 days ending Sep 30, 2008:

activity	#	time	miles		km		+m
Running	7	3:09:18	23.64		38.04
Orienteering	3	2:32:27	12.05	(12:39)	19.4	(7:51)	275
Strength	2	40:00
Biking	2	27:00	5.28		8.5
Total	10	6:48:45	40.97		65.94		275

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Tuesday Sep 30, 2008 #

Running (Xcountry) 26:03 [5] 6.34 km (4:07 / km)

Ran a fast pace run down at the waterfront. No hills at all, so it was based on pure leg power.

Sunday Sep 28, 2008 #

Orienteering long (NAOC) 1:13:59 [4] 8.7 km (8:30 / km) +150m 7:50 / km

Had an amazing Long race at the NOAC. I felt good out in the woods and had minimal errors. I also came first which was a good bonus.

Red X - Splits

Saturday Sep 27, 2008 #

Orienteering race (NAOC Middle) 42:56 [4] 5.1 km (8:25 / km) +125m 7:30 / km

I had an another good race today, coming second over all. I could have saved some time with better rout choices but over all i felt great.

Red X Middle Distance - Splits

Friday Sep 26, 2008 #

Event: North American Championships

Orienteering race (NOAC Sprint#1) 12:30 [4] 2.1 km (5:57 / km)

A great first sprint. I came 2nd in my class.

Orienteering race (NOAC Sprint#2) 23:02 [4] 3.5 km (6:35 / km)

I felt pretty good on this race but made a stupid parallel error on one control that cost me about a min. or so. Oh well, I still felt great.

Tuesday Sep 16, 2008 #

Running (Xcountry) 10:00 [1]

Warm up/down.

Running (Xcountry) 20:18 [4] 5.3 km (3:50 / km)

Ran a really fast pace down at the marsh with Xcountry. I felt good and strong today.

Monday Sep 15, 2008 #

Running (Xcountry) 18:48 [4] 4.6 km (4:05 / km)

Ran two laps at Xcountry. I felt really week because I havnt eaten all day.

Running (Xcountry) 5:00 [1]

Warm up

Thursday Sep 11, 2008 #

Biking 8:00 [3] 4.0 km (2:00 / km)

Bike to school real fast

Running (Warm up/Down) 15:00 [1]

Warm up and down at Xcountry which was supper slow.

Running 19:09 [4] 4.78 km (4:00 / km)

A real good run at Xcountry. I run really hard for some reason, even though I dont run with everyone else. I run way ahead.

First part was 9:47
Second part was 9:22

http://www.gmap-pedometer.com/?r=2254659

Biking 9:00 [3]

Bike home

Tuesday Sep 9, 2008 #

Running 15:00 [3] 3.85 km (3:54 / km)

A fast run for my first day at Xcountry. I had to keep stopping to wait for people. They are really slow...

Saturday Sep 6, 2008 #

Running (Treadmill) 30:00 [4] 6.67 km (4:30 / km)

Man, I've been SOOOO busy with Student Council it is actually crazy. It felt really good to get out today. I was trying to do a 10km on the Treadmill but it ended up maxing me out at 30:00min. I didnt feel like going anymore anyways so i just stopped there. It was a tough run.

I ran at 1% grade for the whole thing. I went for 22min. at 8.5mph and then 8min at 8.3mph.

Strength 20:00 [2]

A stretch after my run and then some deathly wall squats and a bit of a core workout. I then went for a 5min cool down swim.

Tuesday Sep 2, 2008 #

Note
(rest day)

Another busy day at school. Student Council is quite the job. Im gona make up for the 0-training today with a big session tomorrow. I also joined cross cuntry. Should be fun...

Monday Sep 1, 2008 #

Running (Treadmill) 30:00 [3] 6.5 km (4:37 / km)

The weather is to crapy today so I didnt go for my 21km run, I went to the Y instead. Ran a hill workout on the treadmill...it turned out to not be as hard as I thought.

8min at 1%grade
5min at 2.5%grade
4min at 4%grade
5min at 2.5% grade
8min at 1%grade

Ran at 8mph for 22min then 8.4mph for 5min and finally 9mph for 3min.

Biking 10:00 [3] 4.5 km (2:13 / km)

Stationary bike at the Y at Intensity level 9.

Strength 20:00 [1]

Stretch and core workout.

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