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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Apr 20, 2008:

activity # timemileskm+m
  Orienteering3 2:28:35 5.16 8.3 34535 /42c83%
  Jogging3 1:55:00
  Running1 34:00 4.0(8:30) 6.44(5:17)
  bicycling1 30:00
  Swimming1 20:00
  Weightlifting1 20:00
  Total5 6:07:35 9.16 14.74 34535 /42c83%
  [1-5]4 5:07:35
averages - sleep:8.8 rhr:47 weight:173.5lbs

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Sunday Apr 20, 2008 #

Jogging warm up/down 40:00 [1] *
shoes: Free Trail pair 2

Trying to loosen up my hamstring tendons, which were re-injured the day before.

Orienteering warm up/down 25:00 [2] ***
spiked:5/5c shoes: John Deere Spikes

The model event at Mendon Ponds.

Orienteering race 18:37 [5] *** 3.0 km (6:12 / km) +150m 4:58 / km
spiked:13/15c shoes: John Deere Spikes

Lead-off leg on the relay. Had a slow start, bobbled the first two legs, but once I got into the woods, it really started to flow. I think I had to mentally slap myself to focus. I think that my best race ever was the relay leg two years ago, and this is probably the second. (This year my leg was shorter and easier, so it is hard to compare).

Relay - 8pt Orange - Splits

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs
 

Jogging warm up/down 30:00 [1] *
shoes: Free Trail pair 2

Loosening up after long drive.

Jogging warm up/down 30:00 [1]
shoes: John Deere Spikes

Warming up before event

Orienteering race 30:40 [4] *** 3.3 km (9:18 / km) +130m 7:46 / km
spiked:7/9c shoes: John Deere Spikes

One really big blooming error: I went up a large stream that was at 90 degrees to the small rivulet that I was to climb. I also started a little too slow, but I finished strong.

Orienteering race 14:18 [5] *** 2.0 km (7:09 / km) +65m 6:09 / km
spiked:10/13c shoes: White Waffle Racers

My head was not in this one at all.
Made two big errors, essentially the same as the morning's error: at trail crossings, took a trail at 90 degrees to the right one. Also, too tired.

Green X - Splits

Thursday Apr 17, 2008 #

Orienteering (armchair) 1:00:00 [0]

Doing WinSplits and RouteGadget for FPsprint2.

Wednesday Apr 16, 2008 #

Running tempo (treadmill) 34:00 [3] * 4.0 mi (8:30 / mi)
ahr:145 max:170 rhr:51 slept:8.5 weight:174lbs shoes: White NB 205 pair 3

Progression run; ramped up the speed every quartermile or so. Couldn't read map in last mile.

Swimming 20:00 [1]

Tuesday Apr 15, 2008 #

bicycling (hardtail) 30:00 [2]
rhr:43 slept:9.0 weight:173lbs

A new category, but a very old bike. (And somebody has not been maintaining it.)

Jogging (trail) 15:00 [2]
shoes: White Waffle Racers

One RT of darkside.

Weightlifting (medium) 20:00 [3]

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