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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonD

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  run3 2:53:05 21.23(8:09) 34.17(5:04)
  O1 1:38:40 6.03(16:22) 9.7(10:10)22c
  bike1 1:00:00 16.81(16.8/h) 27.05(27.1/h)
  gym1 20:00
  Total6 5:51:45 44.07 70.9222c

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Sunday Jan 29, 2012 #

1 PM

O race 1:38:40 [3] *** 9.7 km (10:10 / km)
22c shoes: Inov8 Mudroc

great weather and course today at PWF. I need to rest more before sunday in order to go faster in orienteering - my pace was slower due to the run yesterday I am sure.
Several small errors but I was happy w/ most route choices.
leaving 1 I went far right to start with, not paying attention
leaving 3, i made a compass error that had me going the wrong way for about 30 seconds. that cost a minute or so.
a silly error at control #6 where I thought I had come out at the stream to the right of the control, and wasted time going left until I realized and doubled back. that cost me about 3 minutes.
wasted time going right on the road before 7 just because I didn't trust where I had come out so I went down the road to check position.
On the way to # 7 I jumped over a white deer skull w/ antlers still attached - sadly I could not pause to bring it along.
on 8 I chose a route through the rough which turned out to be swamp.
on 12 I turned my ankle and had to limp for a bit.
On 13 there was alot of flat ground and I was confused by the terrain so very hesitant. another runner came by which distracted me.
on 14 the same runner went right on the trail where I thought the obvious choice was left. I thought he might be going somewhere else until I saw him at the control, but he missed it wide and I got there first.
On 17 I went to the wrong ditch, pretty much ignoring reality. this cost about 20 seconds, but the splits dont reflect an error for some reason.
towards the end my concentration suffered. going past the finish toward #18, I thought someone yelled "only 3 more to go" at me, and I had been thinking there were only 20, so I wasted time at control 20 being confused as to why the control # didn't match the last one listed on my clue sheet - until I realized there were 2 more. duh.

I enjoyed working out all the problems on this course. routegadget now posted.

Saturday Jan 28, 2012 #

12 PM

run 1:29:05 [3] 11.23 mi (7:56 / mi)
shoes: Brooks Adrenaline - White

double loop along sligo creek.

Friday Jan 27, 2012 #

12 PM

bike (stationary) 1:00:00 [3] 16.81 mi (16.8 mph)

got some stiffness in my left knee, lateral side

Thursday Jan 26, 2012 #

Note
(rest day)

Wednesday Jan 25, 2012 #

12 PM

run 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Brooks Adrenaline - Black

roosevelt island run. still stiff and needing recovery from this weekend.

Tuesday Jan 24, 2012 #

12 PM

run (treadmill) 34:00 [3] 4.0 mi (8:30 / mi)
shoes: Brooks Adrenaline - Black

definitely still recovering from this weekend.

Monday Jan 23, 2012 #

12 PM

gym (weights) 20:00 [1]
(rest day)

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