Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 7 days ending Oct 3, 2010:

activity	#	time	miles		km		+m
orienteering	4	4:30:31	26.71	(10:08)	42.98	(6:18)	1377
biking	10	3:23:24	41.29	(4:56)	66.45	(3:04)	268
Track	1	38:40	5.01	(7:43)	8.06	(4:48)	11
Total	13	8:32:35	73.01	(7:01)	117.49	(4:22)	1656
[1-5]	4	2:29:14

3:23

0:00

» now

Sunday Oct 3, 2010 #

9 AM

orienteering 3:23:56 [0] 18.03 mi (11:19 / mi) +943m 9:44 / mi

Highlander - Splits

Saturday Oct 2, 2010 #

9 AM

orienteering 16:25 [0] 1.22 mi (13:28 / mi) +39m 12:15 / mi

11 AM

orienteering 17:02 [0] 4.32 mi (3:57 / mi) +56m 3:48 / mi

Friday Oct 1, 2010 #

8 AM

biking 17:50 [0] 4.04 mi (4:25 / mi) +4m 4:24 / mi

5 PM

biking 6:20 [0] 0.81 mi (7:49 / mi) +14m 7:25 / mi

Thursday Sep 30, 2010 #

8 AM

biking 19:30 [0] 3.94 mi (4:57 / mi) +6m 4:55 / mi

7 PM

orienteering 33:08 [0] 3.14 mi (10:33 / mi) +339m 7:54 / mi

biking 15:14 [0] 3.21 mi (4:45 / mi) +25m 4:38 / mi

Wednesday Sep 29, 2010 #

9 AM

biking 17:54 [0] 3.8 mi (4:43 / mi) +3m 4:42 / mi

5 PM

biking 13:02 [0] 2.66 mi (4:55 / mi) +63m 4:34 / mi

Tuesday Sep 28, 2010 #

9 AM

biking 18:00 [2] 3.49 mi (5:09 / mi) +10m 5:07 / mi

Morning commute... too bad it's going to rain today.

6 PM

biking 27:36 [2] 4.7 mi (5:52 / mi) +20m 5:48 / mi

yep, raining and gross and overcast. Ditto on daylight savings time being a good choice.

Track 3:21 [2] 0.48 mi (6:59 / mi) +11m 6:31 / mi

Arrived and thought that maybe everyone else had decided to skip tonight. It was dark and windy and pretty empty looking. Then a monstrously tall and pale shape appeared on the turf and I recognized SGB (yay, SGB is back) and then I saw there was a cluster of other brave (read: stupid) souls too.

some drills and strides. There was a huge but shallow puddle on the curve right after the start line, about 20 meters long. Not exactly steeplechase, but it was a nice approximation :) I loved running through it, but I think I seemed like a small child splashing in my metaphorical rubber ducky boots.

Track 35:19 4.53 mi (7:48 / mi)

Fun workout but it was tough because of the blustery, wet, dark and humid conditions. Oh and is puddly a real word yet?

1600, 400 rest, 1200, 1 min rest, 400, 200 rest, 1000, 1 min rest, 400, 200 rest, 800, 1 minute rest, 400. Pacing was to be about 5k pace, and getting a little faster.

ran a little bit ahead of Mark for the first couple and then a bit behind him on the rest. That guy runs so very smoothly. Very happy with the last several workouts.

5:04
3:51
1:13
3:15
1:14
2:33
1:09

biking 31:33 [2] 7.19 mi (4:23 / mi) +92m 4:13 / mi

home, listening to club electronica music sets on Sam's ITouch. I really feel bad, I've managed to pretty completely steal the device from the lady. I listen all day to the various bits of media that I download each morning, then I read eBooks on the kindle Ap before bed each night ( the backlighting is convenient). Anyway, techno music makes almost anything better. In this metaphor techno = bacon.

C • indeed you have. But it loo... 1

Monday Sep 27, 2010 #

9 AM

biking 19:25 [2] 3.95 mi (4:55 / mi) +31m 4:48 / mi

to work.

6 PM

biking 17:00 [2] 3.5 mi (4:51 / mi)

Home. Rainy. Sam and I made French toast, which is an almost ideal food.

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