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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Feb 24, 2013:

activity # timemileskm+ft
  map hiking1 2:38:42 5.14(30:53) 8.27(19:11) 741
  hiking4 2:22:03 7.73(18:23) 12.43(11:25) 1220
  strength & stretching1 1:15:00
  running1 1:08:44 4.44(15:29) 7.14(9:37) 482
  orienteering1 1:02:30 3.04(20:34) 4.89(12:47) 568
  Total8 8:26:59 20.35 32.74 3012
averages - weight:123.2lbs

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Sunday Feb 24, 2013 #

10 AM

orienteering race 1:02:30 [3] 3.04 mi (20:34 / mi) +568ft 17:28 / mi
ahr:145 max:161

Brown course at QOC event at Prince William Forest. Such beautiful woods. Snuck a peek at all the courses and decided the Brown course looked like way more fun than Green even though I would have preferred a slightly longer course.

A little careless on the way to 8 - was not quite where I thought I was on the road and did not take the 5 seconds I should have to check so fought through a bunch of green junk which was totally avoidable. Probably lost 2 minutes so under an hour was doable if I had been more focused.

I also realized that the Garmin was messing up my compass and took it off and carried it in my other hand part way through the course. Made a big difference. Luckily PWF has enough contour information that it was easy to make corrections based on the terrain even when my compass was telling me to go a different way. It happened yesterday and I totally forgot about it this morning when I put on the watch.

Perhaps that's why I had some issues up at HR last time I was there.

I really love running at PWF.

Saturday Feb 23, 2013 #

9 AM

map hiking 2:38:42 [3] 5.14 mi (30:53 / mi) +741ft 27:10 / mi
ahr:106 max:137

Time on my feet at PWF with Valerie. Was fairly sloppy on several controls.

Friday Feb 22, 2013 #

8 AM

hiking 41:30 [3] 2.35 mi (17:41 / mi) +331ft 15:36 / mi
weight:123lbs

Ah - amazing what 8 hours of good sleep does for you!

Thursday Feb 21, 2013 #

Note

pu: 20 & 25 although I kind of lost form on the last few.
6 AM

hiking 32:28 [3] 1.67 mi (19:25 / mi) +289ft 16:41 / mi
weight:123lbs

Pretty cold out this morning.

Ate too much at a dinner meeting then slept very badly and for nowhere near long enough, so pleased that I got out the door.

Wednesday Feb 20, 2013 #

Note
weight:122.4lbs

!!

Tuesday Feb 19, 2013 #

6 AM

hiking 29:33 [3] 1.65 mi (17:55 / mi) +292ft 15:20 / mi
weight:123.6lbs

Morning walk.

pu: 20 & 25
6 PM

running 1:08:44 [3] 4.44 mi (15:29 / mi) +482ft 14:02 / mi
ahr:132 max:157

TNT - cruise interval workout with Sandy. Karl did the same workout only longer, faster and more repetitions.

Didn't know how to do two different sets of intervals on one watch so Sandy did the 4 minute just faster than can talk pace; 2 minute can talk pace on her watch and then I had the 30 second fast, 1 minute slow intervals on mine. Did 4 of each set although we were only supposed to do three of the short ones so the last one of those is merged in with the cool down on the data.

The pace graph is pretty ragged but the heart rate certainly shows all the intervals.

Some jogging before and after plus hiking down to and back up from the drive.

Great clam chowder afterwards.

Monday Feb 18, 2013 #

7 AM

hiking 38:32 [3] 2.06 mi (18:43 / mi) +308ft 16:24 / mi
weight:124lbs

Slightly different route as I was running late.
7 PM

strength & stretching 1:15:00 [3]

Yoga class. Oh yeah - now I remember why I like the evening classes better. Did lots of headstands and handstands and just an overall more energetic class. Still having trouble with side planks - I don't think it should be painful in my shoulder.

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