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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tdgood

In the 7 days ending May 2, 2015:

activity # timemileskm+m
  Run4 2:08:57 16.57(7:47) 26.66(4:50)
  Orienteering2 2:00:45 4.16(29:00) 6.7(18:01)
  Total6 4:09:42 20.73(12:03) 33.36(7:29)

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Saturday May 2, 2015 #

9 AM

Run race (road race) 20:39 [3] 5.0 km (4:08 / km)
ahr:152 max:158 shoes: reebok ZJET 2014

Signed up for the Dutch Days 5 K race back in Fulton illinios. I haven't run 5K race in several years so wasn't sure what to expect time wise. Given my training, I would be happy with anything faster than 23:30.
I started near the front of the pack (about 150 people) so I could get a good start and not have to restrict my stride.
I got a good start and settled into a comfortable stride. I made sure I wasn't starting out overly fast. About a 1/4 mile in the first woman (actually a high school girl) was just in front of me so I followed her figuring she would run a consistant pace. 1.5 mile in she slowed down some so I passed her. Then we course hit the out-back part. She was well known local girl and everyone was cheering for her. It was unfair. She picked up the pace. We ran even until the last 1/4 mile where she just kicked it in and left me way behind.
I finished 17th overall and 3rd over 50. My time was quite a bit faster than expected so I was happy.

Dist Pace
1.01 6:36
0.97 7:01
1.07 6:47

Wednesday Apr 29, 2015 #

5 PM

Run (road) 34:56 [3] 4.47 mi (7:49 / mi)
shoes: reebok ZJET 2014

I started off easy as my back was still sore. Once I loosened up then I picked up the pace. I wanted to see if I pushed it some what sort of time I can do. I signed up for a 5K race Saturday while back in Iowa.

Rt 175 + Severn Road

Dist Pace
1.04 8:02
0.24 8:03
0.96 7:30
0.95 7:44
0.24 8:12
1.05 7:48

Tuesday Apr 28, 2015 #

5 PM

Run (road) 36:43 [3] 4.49 mi (8:11 / mi)
shoes: reebok ZJET 2014

Nice day out.

Rt 175 + Severn Road.

Dist Pace
1.04 8:09
0.24 7:50
0.95 8:11
0.31 9:42
0.65 8:35
0.24 8:14
1.06 7:35

Monday Apr 27, 2015 #

5 PM

Run (road) 36:39 [3] 4.5 mi (8:09 / mi)
shoes: reebok ZJET 2014

Rt 175 + severn Road.
Started off slow but loosened up and got faster.

Dist Pace
1.06 8:06
0.24 8:01
0.96 8:15
0.95 8:34
0.24 8:24
1.05 7:43

Sunday Apr 26, 2015 #

9 AM

Orienteering (hanging controls) 1:45:00 [1] 4.0 km (26:15 / km)

Hanging the last of trhe controls for Kings landing. These were the ones around the fields and trails. I didn't measure so am just guestimating on the distance. I mostly walked but jogged a little.
1 PM

Orienteering (sprint) 15:45 [5] 2.7 km (5:50 / km)

Ran my sprint course. I had jogged it about 2 months ago but this time I ran it. As course setter I knew where all the controls were located so there wasn't any hesitation there. I was about 2 minutes faster this time. It was also warmer today.

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