Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pfc

In the 7 days ending May 11, 2008:

activity

time

miles

Paddling (kayak)

4:30:00

6.0

(1.3/h)

9.66

(2.1/h)

Hiking

2:00:00

5.0

(2.5/h)

8.05

(4.0/h)

Map Run

1:30:00

4.0

(22:30)

6.44

(13:59)

Ropes

45:00

Running (trail)

30:00

1.86

(16:06)

3.0

(10:00)

Orienteering

23:05

2.76

(8:22)

4.44

(5:12)

17 /

20c

85%

Total

9:38:05

19.62

31.58

17 /

20c

85%

4:30

0:00

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Sunday May 11, 2008 #

Paddling (kayak) 4:30:00 [2] 6.0 mi (1.3 mph)

Paddling class on the St. Louis River, Scanlon to KCI. High with 8000 cfs. Included lots of technique development, river reading, dump and self rescue at Hidden Hole), throw rope practice on the island below Upstream/Downstream. Portaged around Electric Ledge.

Randy got video of our line through U/D.

C • OTNT 3

Saturday May 10, 2008 #

Event: MNOC - Battle Creek Regional Park

Hiking 2:00:00 [1] ** 5.0 mi (2.5 mph)

Running around taking photos and video at the Spring 12 hr.

Map Run 1:30:00 [3] *** 4.0 mi (22:30 / mi)

Ran north orienteering loop at Hay Creek with 24/7 and Beautiful People. Took video in the woods.

Ropes 45:00 [1]

Mike had a 3rd rappel rope at Barn Bluff, so I went halfway down and took video of racers on the other two ropes.

Wednesday May 7, 2008 #

Note
(rest day)

Throat still sore.

Tuesday May 6, 2008 #

Event: TNT Como Sprints

Orienteering (sprint) 11:01 [4] ** 2.22 km (4:58 / km)
spiked:9/9c shoes: Salomon XA Pro 3D (2007, gray)

Sprint S at Como. Very good run.

Orienteering 12:04 [4] ** 2.22 km (5:26 / km)
spiked:8/11c shoes: Salomon XA Pro 3D (2007, gray)

Sprint N. Not so good, considering I ran to the finish with 2 control left. Oops, run to get the other two. Doh. Messed up splits as well (I think I accidentally canceled the first run, missed the middle, then recorded the final 2 in a separate file), but the posted splits are fairly accurate.

Running (trail) (control retrieval) 30:00 [2] 3.0 km (10:00 / km)

Cooldown and tape pickup.

Sprint 2 - Splits

Sprint 1 - Splits

Monday May 5, 2008 #

Note
(sick)

Mild cough, sore throat & sinuses, and tender glands. Not affecting deep breathing, but low energy and sleeping a lot.

Started yesterday during class. Guess I was exposed to a bunch of new germs :)

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