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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RJM

In the 7 days ending Mar 16, 2007:

activity # timemileskm+m
  Orienteering3 2:36:49 6.03 9.7 3802 /36c5%
  BikeCommute3 2:05:00
  Running1 20:00
  Strength1 5:00
  Total6 5:06:49 6.03 9.7 3802 /36c5%
averages - sleep:7.7 rhr:48 weight:178.5lbs

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Friday Mar 16, 2007 #

Running warm up/down 20:00 [2]
slept:8.0 shoes: Innov8 Mudclaw 340+

Flying pig day 1 - friday short warmup

Orienteering race (red) 50:11 [4] *** 4.6 km (10:55 / km) +240m 8:39 / km
spiked:2/17c shoes: Innov8 Mudclaw 340+

Short pig. Lost ~6 min to errors. 1 bad boom (control 1).

Thursday Mar 15, 2007 #

Note
rhr:44 slept:7.5 (rest day)

Wednesday Mar 14, 2007 #

BikeCommute 45:00 [3]
rhr:44 slept:7.5 weight:178lbs

Tuesday Mar 13, 2007 #

BikeCommute 40:00 [3]

65F on return. Whoopee!

Monday Mar 12, 2007 #

BikeCommute 40:00 [2]
rhr:46 slept:8.0 weight:179.5lbs

Slight tickle/soreness to throat... oh no! I hope it's nothing much

Strength (core) 5:00 [1]

Sunday Mar 11, 2007 #

Orienteering 48:59 [3] ***
rhr:54 slept:8.0 shoes: Innov8 Mudclaw 340+

Hinckley (while ellen at COA). Control picking from ledges lake, plenty of snow left. Just trying to keep contact, and when opportunity came, tried to move fast through the woods offtrail. Pleasant

Saturday Mar 10, 2007 #

Orienteering (testloop) 26:53 [3] 2.2 km (12:13 / km) +55m 10:52 / km
8c rhr:50 slept:7.0 weight:178lbs shoes: Innov8 Mudclaw 340+

Boston run test loop (NA champs model). i think this is the first time since then (may 2004) that I've run it. Decided today that to use this as a test (inspired by ebuckley). 45F with clouds, snow cover on n slopes, pretty good footing. Still unhappy with being sure of location for 6, since the indistinct pool is under snow.
Splits: 3:16, 2:36, 2:33, 3:42, 3:51, 4:28, 1:52, 1:26, 3:07

Orienteering (testloop) 23:25 [3] 2.2 km (10:39 / km) +55m 9:28 / km
8c shoes: Innov8 Mudclaw 340+

Reran loop immediately after, usually taking slightly straighter routes, same effort. Splits typically 20-40 sec faster, which probably is mostly due to not needing to plan the route after punching.
splits: 2:13, 2:16, 2:09, 3:28, 4:00, 3:48, 1:15, :52, 3:20

Orienteering intervals 7:21 [4] *** 0.7 km (10:30 / km) +30m 8:39 / km
3c

Boston run - raining, but tried running fast on a couple of legs, with short rests between. I really couldn't run as much faster as I'd like, even with navigation out of the picture. I need to do more fast running off trail.

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