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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bmay

In the 7 days ending Oct 19, 2014:

activity # timemileskm+m
  run4 3:06:03 18.33(10:09) 29.5(6:18)
  bike2 2:15:00 13.05(10:21) 21.0(6:26)
  roller ski1 1:05:00 9.32(6:58) 15.0(4:20)
  orienteering1 18:46 2.55(7:22) 4.1(4:35)
  Total7 6:44:49 43.25(9:22) 69.6(5:49)

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Sunday Oct 19, 2014 #

run 36:03 [3] 8.5 km (4:14 / km)
shoes: cascadia13

Reino Run. Good race, kept a pretty even pace throughout. The leaders (Levi, John, Rory) got away on the climb up Stig's. Pretty hard through the single track, a bit flat on Cottonwood, decent pace on Ermine, then a bit flat toward the end. Lacked the "leg speed" to turn up the pace, but overall Ok. A bit slower (45 s) than last year, which was a bit slower (1 min) than the year before, so the trajectory is not looking good. Need to turn things around and Scotland may be the kick in the pants to do something about it. Heart rate right around 165-170 throughout, except toward the end when it drifted down a bit.

run 20:00 [3] 3.0 km (6:40 / km)
shoes: cascadia13

Warm-up with the Flamingos. Walked a cool-down.

Saturday Oct 18, 2014 #

roller ski 1:05:00 [3] 15.0 km (4:20 / km)

Ski practice. Mostly upper body work, saving legs for Reino and then Valley's on Tuesday.

Friday Oct 17, 2014 #

run 50:00 [3] 7.0 km (7:09 / km)
shoes: cascadia13

Morning run with Rob.

Thursday Oct 16, 2014 #

bike 1:15:00 [3] 11.0 km (6:49 / km)

Mtn bike at S Canoe with Abbi.

Wednesday Oct 15, 2014 #

run 1:00:00 [3] 9.0 km (6:40 / km)
shoes: cascadia13

Evening run with Rob and Sophie. Good run, did some accelerations on the road toward the end to work on leg speed. Apparently Rob is faster than me.

Tuesday Oct 14, 2014 #

bike 1:00:00 [3] 10.0 km (6:00 / km)

Mtn bike at S Canoe with Rob and Phil. Easy ride to spin out the legs after the weekend.

Monday Oct 13, 2014 #

orienteering 18:46 [3] 4.1 km (4:35 / km)
shoes: nb11

NAOC Sprint. 4th overall, 2nd North American in M35. Decent run, made a couple bobbles toward the end (e.g., 15 s at #15). Caught by Patrick Saile who started 1 min behind and won overall in 17:52, top NA Francois Leonard in 17:58. Top M21's on same course, Damian K in 14:55. Just not even remotely in that league at this time. Need to work both on flat-out running speed and sprint-style technique.

run 20:00 [3] 2.0 km (10:00 / km)
shoes: nb11

Warm-up.

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