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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: johncrowther

In the 7 days ending Jan 18, 2015:

activity # timemileskm+ft
  Orienteering2 3:31:40 12.9(16:25) 20.76(10:12) 2536
  Cycling4 3:03:31 37.03(4:57) 59.6(3:05)
  Running4 2:27:49 13.72(10:46) 22.08(6:42) 1371
  Swimming1 40:00 0.34(1:57:03) 0.55(1:12:44)
  Strength2 10:00
  Total10 9:53:00 63.99 102.99 3907
  [1-5]10 9:48:00

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Sunday Jan 18, 2015 #

Running warm up/down 12:32 [4] 1.01 mi (12:22 / mi) +197ft 10:26 / mi
shoes: Innov8s pair 1

Warm up to day 2.

Orienteering race 1:43:45 [4] **** 10.07 km (10:18 / km) +1319ft 8:35 / km
shoes: Innov8s pair 1

Georgia Navigator Cup day 2. More of the same, except the vegetation in the eastern part of the area was tougher going. I started 10 minutes before j-man, and was happy to get to no 7 before he caught me (especially after messing up no 1 - another distance estimation problem). He was still in sight until approaching 9. Other than that my only really problem was no 23 (the last control), where (due to more distance estimation problems), I got two re-entrants confused.
Better clothing choice today!

Note

Winkepp came second on F45+! Also, I think winkepp and I should have won the award for the people who travelled furthest to get to the event!

Saturday Jan 17, 2015 #

Running warm up/down 8:55 [4] 0.63 mi (14:11 / mi) +157ft 11:28 / mi
shoes: Innov8s pair 1

Warm up to day 1 start

Orienteering race 1:47:55 [4] **** 10.69 km (10:06 / km) +1217ft 8:36 / km
shoes: Innov8s pair 1

Georgia Navigator Cup at Red Top Mountain State Park, Cartersville, GA. Blue course, which meant a 1:15000 map (ugh!). Started off well, but then got a bit confused by trails at no 3. No 4 and 5 were OK, but then I went up the wrong hill on the way to no 6 (hard to judge distance on a scale you don't run on much), then made a stupid mistake on 7 (didn't look at compass), and got confused by the contours on no 8 (which of course now make perfect sense). After that a good run.
Cool at the start, but then it warmed up (which meant I overdressed - and therefore my glasses got sweat on them).

Friday Jan 16, 2015 #

Cycling 41:34 [2] 9.27 mi (4:29 / mi)

Commute

Thursday Jan 15, 2015 #

8 AM

Cycling 44:10 [2] 9.26 mi (4:46 / mi)

Commute
6 PM

Running 1:06:56 [4] 6.26 mi (10:42 / mi) +682ft 9:42 / mi
shoes: Saucony trail shoes

DTR at Chief Hosa

Wednesday Jan 14, 2015 #

Note

A bit to much snow last night to ride my bike to work this morning - although a couple of hours later it would probably be OK. Fortunately the yellow orb in the sky has re-appeared after a few days, and the forecast is for warmer temperatures over the next few days, so any residual ice should hopefully disappear.

Tuesday Jan 13, 2015 #

8 AM

Cycling 45:59 [2] 9.22 mi (4:59 / mi)

Commute. Cold again in the morning. Warmer on the way home, but then it was snowing (but fortunately not settling).
6 PM

Swimming 40:00 [2] 0.55 km (1:12:44 / km)

400m front crawl
100m with kick board
50m breast stroke

Strength 5:00 [0]

Monday Jan 12, 2015 #

8 AM

Cycling 51:48 [2] 9.28 mi (5:35 / mi)

Finally dry enough to ride my bike to work - just a few patches of ice which could easily be avoided. But cold - about 25F both ways.
3 PM

Strength 5:00 [1]

6 PM

Running 59:26 [4] 5.82 mi (10:13 / mi) +335ft 9:41 / mi
shoes: Brooks road pair 2

Neighborhood run with Cally. A bit slower than I'd have liked - party due to the cold (and my low energy) and party due to the fact that there seemed to be a lot more things for Cally to sniff / try to chase / bark at than usual.

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