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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending May 1, 2005:

activity # timemileskm+ft
  trail running4 3:37:25 3.11 5.0
  orienteering2 3:26:39 10.13 16.3 2526
  track1 46:31 2.86 4.6
  nautilus machines1 10:00
  Total7 8:00:35 16.09 25.9 2526
averages - weight:139.5lbs

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Sunday May 1, 2005 #

orienteering 1:17:18 [3] 8.6 km (8:59 / km) +1329ft 7:17 / km
shoes: Integrators

Day 2. Felt like I had decent energy and put out a decent effort, pleased with 9 min/km. Felt good on the gradual ups, but I still can't handle it when it gets just a little steeper. Don't imagine that will ever change....

Saturday Apr 30, 2005 #

Event: West Point

orienteering 1:19:21 [3] 7.7 km (10:18 / km) +1198ft 8:20 / km
shoes: Integrators

Day 1 at West Point. Felt like I was running ok, not real strong but better than recent years at West Point. Routes/comments.

orienteering 30:00 [2]
shoes: Integrators

Setting out flags and e-punch boxes for the sprint. Not running hard, but feeling pressed fo rtime and worked up a good sweat. Wet, and getting wetter.

orienteering 20:00 [2]
shoes: Integrators

Picking up the controls/stands/e-punch boxes. Used the car a bit more so got it all done in about 40 minutes. Felt real nice to finally get a shower and dry clothes, and then we had a nice dinner with Charlie, JJ, and George and Lynn.

Friday Apr 29, 2005 #

trail running 30:47 [3]
shoes: Air Max Trail

A short out-and-back along Pocumtuck Ridge from the south end.

Thursday Apr 28, 2005 #

track 18:11 [5] 4.6 km (3:57 / km)
max:166 shoes: Air Max Trail

At the Eaglebrook track with Barry Auskern and his group, maybe a dozen in all. The faster ones were supposed to do 4 x 1200 with a 2 minute rest, the slower 4 x 1000, same rest, so we would start each one together. I was too slow for one, too fast for the other. Did 1000 the first time (3:59), too much rest, then 1200 the next three times (4:47, 4:45, 4:40), maybe 1:45 rest, still more than I'm used to. Under control, felt good, not pushing quite as hard as I do when I'm by myself.

Article in the Springfield paper.

track 28:20 [3]
shoes: Air Max Trail

Warm-up, not quite enough but I was late, and cool-down, which included several strides.

Wednesday Apr 27, 2005 #

trail running 1:02:23 [3]
shoes: Air Max Trail

The hour loop in Greenfield, not pushing the pace (as is evident by the time). Rain, had too much on and was uncomfortably warm, though I suppose that's one way to get ready for warm weather to come.

nautilus machines 10:00 [1]

Tuesday Apr 26, 2005 #

trail running race 20:52 [5] 5.0 km (4:10 / km)
ahr:166 max:176 weight:139lbs shoes: Air Max Trail

Northampton 5K XC race. Better than I expected, the legs seemed to have some zip. Best I did last year was 21:00.

trail running 28:45 [3]
shoes: Air Max Trail

Warm-up, cool-down. Did a decent warm-up, got the heart up in the 150s.

On the cool-down I was surprised when I heard a bike coming up behind me and just before I was passed the rider said, very politely and respectfully, "Coming up on your left, sir." I hadn't realized the high esteem in which commissioners are held among the general public.

Monday Apr 25, 2005 #

trail running 1:14:38 [3]
weight:140lbs shoes: Air Max Trail

On Mt. Toby, over to the gate and back. Relaxed pace, on purpose actually, though I was a little tired and not especially motivated anyway. So it was just as good I wasn't trying to do more. Main problem was getting out the door. Intended to run mid-morning, finally got going about 5 pm.

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