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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Oct 9, 2011:

activity # timemileskm+m
  Orienteering1 2:47:47 10.31(16:16) 16.59(10:07) 179
  Running3 2:18:58 11.61(11:58) 18.68(7:26) 121
  Total4 5:06:45 21.92(14:00) 35.27(8:42) 300
  [1-5]4 4:58:15
averages - sleep:4

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MoTuWeThFrSaSu

Sunday Oct 9, 2011 #

8 AM

Orienteering race (MNOC - Mille Lacs Kathio ) 2:47:47 intensity: (5:33 @0) + (21 @1) + (13 @2) + (2:40 @3) + (33:34 @4) + (2:05:26 @5) 16.59 km (10:07 / km) +179m 9:36 / km
ahr:162 max:178 slept:4.0 shoes: Nike Air Pegasus +26 Trail

Great event and course. See my blog entry: http://cfospruns.blogspot.com/2011/10/orienteering...
C • Associating your run 2

Minnegoat Long - Splits

Saturday Oct 8, 2011 #

Event: MNOC - Mille Lacs Kathio State Park
 
6 AM

Running (Energy Park-Como Ave Run) 37:50 intensity: (1:44 @0) + (9 @1) + (11 @2) + (33 @3) + (10:10 @4) + (25:03 @5) 7.52 km (5:02 / km) +14m 4:59 / km
ahr:161 max:175 (injured) shoes: Nike Air Pegasus+ 27

Unbelievably warm. Cloudy but still no rain. Knee is all better, toe improving. Stretches after run.

Thursday Oct 6, 2011 #

6 AM

Running (Como Park Run) 29:57 intensity: (1:13 @0) + (10 @1) + (16 @2) + (31 @3) + (14:12 @4) + (13:35 @5) 6.05 km (4:57 / km) +13m 4:54 / km
ahr:158 max:175 shoes: Nike Air Pegasus+ 27

Indian summer, unbelievable weather. Finally overcoming those injuries, nary a tweak from knees or toe! I think I'll be able to do the Minnegoat!
C • that is... 2

Tuesday Oct 4, 2011 #

6 PM

Running (Sisu Year-Round Group) 1:11:11 intensity: (2:58 @1) + (20:29 @2) + (20:33 @3) + (22:55 @4) + (4:16 @5) 5.11 km (13:56 / km) +94m 12:46 / km
ahr:127 max:169 shoes: Nike Air Pegasus +26 Trail

Worried about my toe I went anyway. Taped big toe on left foot to a buddy. It worked! 10 min warmup jog 20 min nordic walking in steep hill slomo skate motion uphill 10 reps bounding skate motion sideways, foot before the othe cross-overs. More here: http://cfospruns.blogspot.com/2011/10/sisu-year-ro...

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