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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silkychrome

In the 7 days ending Oct 30, 2011:

activity # timemileskm+ft
  Bike4 7:00:00 87.0 140.01 4000
  Swim3 3:55:00 6.3(1.6/h) 10.14(2.6/h)
  Orienteer3 2:41:49 10.4(15:34) 16.74(9:40)33c
  Run3 2:31:00 12.8(11:48) 20.6(7:20)
  Total13 16:07:49 116.5 187.49 400033c

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Sunday Oct 30, 2011 #

10 AM

Orienteer race 28:49 [5] *** 3.7 km (7:47 / km)
12c shoes: NB 786 I

first leg of US Relay Champs, orange. had an okay run. no warm-up really, just got the map and got to running. it was painfully obvious that my only weapon today was fitness...nav was okay but not that great. i would pass a few runners mid-leg but then lose them again once we got close to the control. then, a big (1min) mistake going to 11 where i totally ran past the peninsula. but a pretty fun day in all and i am looking forward to more of these after vegas!!
1 PM

Orienteer 1:00:00 [1] *** 2.5 mi (24:00 / mi)
8c shoes: NB 786 I

control pick-up as a map hike with one of the volunteers who is getting into AR. she helped out all day and just wanted to get some map time, so we went together to pick up the southern controls. walked the whole thing talking about nav and AR. i don't know a lot but i tried to pour what i could into her brain, i hope it helps!
4 PM

Bike 2:20:00 [3] 37.0 mi (15.9 mph) +2000ft
ahr:141 shoes: Orbea Ordu

last long training ride of the season with MG. pretty good stuff despite my late arrival and cut things a bit short due to sunset.

after the ride Mike returned my road bike (his wife was borrowing) and loaned me two sets of race wheels for vegas. the bike stuff in/on my car driving home was worth more than the car itself.

Saturday Oct 29, 2011 #

10 AM

Orienteer 1:13:00 [2] *** 5.6 mi (13:02 / mi)
ahr:131 13c shoes: Brooks Adrenaline

easy run done on a 2010 FP sprint course. since i'm orienteering in an actual race tomorrow, i thought it would be prudent to spend some time on a map beforehand.
3 PM

Bike 1:40:00 [3] 26.0 mi (15.6 mph) +2000ft
ahr:137 shoes: Orbea Ordu

starting from faust park, to babler, and back. not much to say except i felt decent in babler.
5 PM

Run (Brick) 36:00 [3] 3.8 mi (9:28 / mi)
ahr:158 shoes: Brooks Adrenaline

run-off with some race pace. the faster stuff was fine, cruised around the back of faust park and into the cx course for tonight's race. on the cool-down developed major stomach issues and had to walk. yuck. not sure what's up, i felt fine the rest of the night.

Friday Oct 28, 2011 #

6 AM

Run 45:00 [3] 3.5 mi (12:51 / mi)
ahr:138 shoes: Brooks Adrenaline

easy morning jog. last day of commissioning at work, phew!
6 PM

Swim (SCY) 1:40:00 [3] 2.84 mi (1.7 mph)

good good swim, probably my last long one. main set 16x250 swim on vegas pace, everything felt pretty easy and smooth and i just knocked them all out.

Thursday Oct 27, 2011 #

6 AM

Swim (SCY) 1:00:00 [3] 1.53 mi (1.5 mph)

cool swim set from fpc. hard tho! lots of fast 75s and i had to get out early to get to work, commissioning all day again.

Wednesday Oct 26, 2011 #

6 AM

Run 1:10:00 [3] 5.5 mi (12:44 / mi)
shoes: Brooks Adrenaline

3mi MAF with MK. she ran behind me and did some arm/elbow coaching, something i worked on with fpc in co. pace was real good and my form will get there.
9 PM

Bike (Trainer) 1:00:00 [2]
ahr:108 shoes: Orbea Ordu

easy spin way late due to commissioning at work. probably should have just slept but was feeling antsy about unresponded emails so hauled laptop onto the trainer to type and pedal. not that efficient but put my mind at rest about a bunch of loose ends.

Tuesday Oct 25, 2011 #

5 PM

Bike 2:00:00 [3] 24.0 mi (12.0 mph)
ahr:120 shoes: Orbea Ordu

newish after work route to westport, then south on new ballas back on ladue. not quite long enough so had to add some distance around the loop. pretty chill riding, but i don't feel all that tired from mini-camp.

Monday Oct 24, 2011 #

5 PM

Swim (SCY) 1:15:00 [3] 1.93 mi (1.5 mph)

easy swim with some toys.

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