Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hughmac3

In the 7 days ending Oct 16, 2016:

	activity	#	time	miles		km		+m
	orienteering	3	3:20:00	8.35	(23:58)	13.43	(14:53)	516
	Gym - miscellaneous	2	3:02:00
	run - trails	1	1:40:33	7.27	(13:50)	11.7	(8:36)	156
	Map & Compass work	1	44:32	2.73	(16:19)	4.39	(10:08)	22
	run - treadmill	2	19:06	2.0	(9:33)	3.22	(5:56)
	Total	7	9:06:11	20.35		32.74		694
	[1-5]	5	7:26:11
averages - weight:167.8lbs

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Sunday Oct 16, 2016 #

orienteering 1:03:23 [3] 3.3 km (19:12 / km) +150m 15:39 / km
weight:167.4lbs

SVO event at Rocky Ridge County Park. I was pretty slow, found the woods to be quite trashy, lost about four minutes on a relatively easy first control. I upgraded the climb from an estimated 75 by course setter to something more reasonable. My Garmin had 174 Meters.

orienteering 36:37 [3] 2.6 km (14:05 / km) +90m 12:00 / km

Fun relay. I ran the last leg. Nice orangy courses for relay. Enjoyed the day in total; and got a nice workout on a beautiful day. The big negative was the drive to and from 1:50 and 2:00 respectively. Worth it , though. Nice to see so many orienteers from DVOA, SVO and Quantico (large bus!).

10 AM

orienteering 1:03:23 [0] 2.57 mi (24:40 / mi) +174m 20:23 / mi

Marked at 0 intensity, so as to not count twice.

3 PM

orienteering 36:37 [0] 2.11 mi (17:21 / mi) +102m 15:05 / mi

Marked at 0 intensity so as to not count twice.

Brown - Splits

Friday Oct 14, 2016 #

10 AM

Map & Compass work 44:32 [3] 2.73 mi (16:19 / mi) +22m 15:55 / mi
weight:167.6lbs shoes: Asics

Fooled around with the U.S. Champs day 1 map.

Thursday Oct 13, 2016 #

Gym - miscellaneous 1:32:00 [3]
weight:167.6lbs shoes: Asics

run - treadmill 9:27 [3] 1.0 mi (9:27 / mi)
shoes: Asics

C • Ohh, fast! 6

Wednesday Oct 12, 2016 #

9 AM

run - trails 1:40:33 [3] 7.27 mi (13:50 / mi) +156m 12:58 / mi
weight:168.2lbs shoes: Salomon Speedcross - green

What a nice day! Goal: 13 min. first mile downhill, 15 min. last uphill mile and 14's in between. So - easy goal - accomplished. Now to stretch out this aching back.

Tuesday Oct 11, 2016 #

Note
weight:167.8lbs

No real workouts today - two long woods walks with Oscar (the dog); but no training. Had a routine bone scan today for metastasized cancer - no evidence and that's great. As a lark, the techie scanned my right wrist, as there had been a hot spot there. Apparently I broke a small bone in the wrist at the Sprint pre-Rogaine (Sandy's perfect rogaine). I knew I'd hurt it, and it bothered me for weeks; and I even got an x-ray that was negative at the time. Go figure.

C • Was I right? 3

Monday Oct 10, 2016 #

Gym - miscellaneous 1:30:00 [3]
weight:168.2lbs shoes: Asics

run - treadmill 9:39 [3] 1.0 mi (9:39 / mi)
shoes: Asics

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