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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 7 days ending Dec 12, 2010:

activity # timemileskm+m
  Road run3 3:39:39 24.85(8:50) 39.99(5:30) 589
  biking7 3:03:38 34.08(5:23) 54.84(3:21) 700
  orienteering3 1:50:24 13.49(8:11) 21.71(5:05) 123
  Total9 8:33:41 72.42(7:06) 116.54(4:24) 1412
  [1-5]5 5:42:37

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Saturday Dec 11, 2010 #

12 PM

biking 20:23 [0] 3.58 mi (5:42 / mi) +80m 5:20 / mi

Friday Dec 10, 2010 #

8 AM

orienteering 33:06 [0] 4.11 mi (8:03 / mi) +24m 7:55 / mi

Thursday Dec 9, 2010 #

9 AM

biking 21:53 [0] 4.32 mi (5:04 / mi) +4m 5:03 / mi

5 PM

orienteering 36:33 [0] 4.2 mi (8:42 / mi) +70m 8:16 / mi

Wednesday Dec 8, 2010 #

9 AM

biking 20:38 [2] 3.93 mi (5:15 / mi) +325m 4:11 / mi

8 PM

Road run 40:45 [3] 5.18 mi (7:52 / mi) +29m 7:44 / mi

biking 18:24 [2] 3.88 mi (4:44 / mi) +70m 4:29 / mi

orienteering 40:45 [0] 5.18 mi (7:52 / mi) +29m 7:44 / mi

biking 18:24 [0] 3.88 mi (4:44 / mi) +69m 4:29 / mi

Tuesday Dec 7, 2010 #

6 PM

biking 20:36 [2] 2.86 mi (7:12 / mi) +5m 7:09 / mi

Road run 50:19 [2] 3.77 mi (13:21 / mi) +340m 10:26 / mi

Monday Dec 6, 2010 #

9 AM

biking 19:06 [2] 3.94 mi (4:51 / mi) +5m 4:50 / mi

Way colder today than yesterday. I wore shorts as I biked to work... but should have put on my tights.

Not too sore after the superstars weekend, mostly my lower back from axe throwing and a little bit in the calves from the 3k presumably.
6 PM

Road run 2:08:35 [2] 15.9 mi (8:05 / mi) +220m 7:45 / mi

Wow, I was not dressed warmly enough for this run. Biting wind made everything a little uncomfortable.

Trying to add more long runs, and tonight I had some injections that needed to happen at 9pm, so I had a couple of hours to spend running. I tried to find a good place to go, but didn't want to run along the river because I thought it would be super windy and cold, so I headed south to Jamaica Pond and did loops there for a bit... it was blissfully calm for about half the loop and windy for the rest... and I headed south in hopes that the arboretum would be more sheltered. It wasn't, but it was nice to have a change of scenery. I tagged one extra loop of the pond to ensure that I got up over 2 hours and when I got back to the lab I ran my hands under the warm water faucet until they were flexible enough again to hold a syringe.
C • Long runs 11

biking 22:07 [1] 3.84 mi (5:46 / mi) +73m 5:26 / mi

Biking home went so slowly. my legs were feeling a bit shot at this point and the wind was blowing directly down Rt 9 so I was fighting the whole way back up the hill. Shifted into a really low gear to do so.

Sam was surprisingly still up when I got home... she's really enjoying the process of video editing the Superstars footage.

biking 22:07 [2] 3.84 mi (5:46 / mi) +69m 5:27 / mi

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