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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joe

In the 7 days ending Sep 19, 2009:

activity # timemileskm+mload
  running2 1:22:00 3.2 5.1511127.0
  Orienteering1 52:43 4.47(11:47) 7.2(7:19) 15226 /34c76%8012.9
  paddle1 52:00 3.5(4.0/h) 5.63(6.5/h)7384.0
  Total4 3:06:43 11.17 17.98 15226 /34c76%26523.9

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Saturday Sep 19, 2009 #

Orienteering race (sprint) 17:33 [4] **** 2.6 km (6:45 / km) +61m 6:02 / km
spiked:14/17c shoes: addidas black 1

us sprint champs at mendon ponds. fairly decent run. some good legs, some OK legs, maybe acouple legs I would like to run again. good enough for third.

Orienteering race (middle) 35:10 [4] *** 4.6 km (7:39 / km) +91m 6:57 / km
spiked:12/17c shoes: addidas black 1

middle course. interesting terrain - from flat to small spur reentrant terrain. some worried moments on the first two and then running ahead of my navigating. should have used more trail, but I could not see them while running. blew 10. slight recovery on 11-15, banged head on a branch in there thought I drew blood, then twisted ankle out of 16, slow to 17. not so strong finish. not a very satisfying run. like the sprint I just did not have it all together.

Thursday Sep 17, 2009 #

running (hash) 47:00 [2] 3.2 mi (14:41 / mi)
shoes: TEVA X-1.1

from kim/john's thru putnam, easy run rest for weekend

Tuesday Sep 15, 2009 #

running 35:00 [3]
shoes: TEVA heavy 2

up to track to do a workout but the hs xc team was wrapping up. they look good this year so hopefully they will be strong when evalin arrives.

ran around the field, up the "beast" and then back down to the lower soccer field. did 4 sets of sprints - each one was from endzone to penalty line/mid field, end zone with a minute rest in between.
then did 2 sets of 3 hill repeats of about 25 meters with a minute rest. then jogged home.

ready for the sprint on saturday

Sunday Sep 13, 2009 #

paddle race (solo canoe) 52:00 [3] 3.5 mi (4.0 mph)

canoe O with Evalin behind the map and me as the motor. super fun time.

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