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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nellie

In the 7 days ending Aug 8, 2011:

activity # timemileskm+m
  Orienteering10 8:38:04 29.69(17:27) 47.78(10:51)
  Running2 1:26:35 9.31(9:18) 14.98(5:47)
  Wt.s Upper Body1 15:00
  Total13 10:19:39 39.0 62.76
averages - sleep:8.1

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Monday Aug 8, 2011 #

11 AM

Running (Road ) 56:20 [2] 6.22 mi (9:03 / mi)
ahr:141 max:159 slept:8.0 shoes: Air Pegasus

Ran on the West side of Lake George.... Legs heavy...knees tight.. the left knee started to get sore at the 5 mile mark.... but I got the run in .....felt good by the time I got back to the camper... so hope I am on the mend, the left knee worked ok out at Buffalo..
5 PM

Wt.s Upper Body (3x15x15 Lbs.) 15:00 [2]

Sunday Aug 7, 2011 #

10 AM

Orienteering race (Green Y long) 1:30:47 [3] 5.57 mi (16:18 / mi)
ahr:144 max:166 slept:7.0

Ran the Green Y Long course at the Buffalo A meet.... ran a good race... Had a good run going... and then blow it at control # 14 which should have been easy.. I was just so tired at that point my brain was in a fog... I should have stopped an thought things out... I would would have lost a few minutes not the 10 that I did lose.... I have to be more careful when I get near the end of the course.... but over all I feel it was a good run.... I now know what I need to work on (better routes) I have to learn to read the map on the run.... And not be afraid to run through the open areas... I tend to like to head for big black things even if it is a longer way.... This run kicked my butt.... I was dead tired the last 1/4 of the run ... I need to run more hills and run in the woods more...... But this has been a great week and I think I have improved.....

Saturday Aug 6, 2011 #

Orienteering race (Green Y ) 59:49 [3] 3.22 mi (18:35 / mi)
ahr:142 max:162 slept:8.0

Ran the green Y course at the Buffalo A meet.... had a good run... no major goofs... just two little ones cost me 2-3 min. each.. could have picked a better route on three.... but not bad over all... there is hope.... This time I didn't let people around me get me out of my plan or the route I was on.....
2 PM

Orienteering race (Sprint) 17:10 [3] 1.68 mi (10:13 / mi)
ahr:151 max:167 shoes: Blue Pegasus

Good sprint run at the Buffalo A meet.... big goof at # 10 of course 2 ... I was right there but didn't believe I was right and back tracked cost a min. or two.... Then at the down load they said I missed # 6 ( I had gotten it... I may not held the dibber until the beep...) I am going to get a new dibber as I have one of the old ones and during training this week I missed a few but then when they ck ed. later it was on the box.... when I did the string O race last week it seemed to take for ever to beep... at a count of 3or 4.. at times.... But I felt like I had a good day... even if it doesn't count....

Friday Aug 5, 2011 #

10 AM

Orienteering (Canoe-O) 1:20:00 [3] 5.5 mi (14:33 / mi)
slept:6.0

Did my first conoe O on the Genesee River and canal park...it was a 90 min. score O.. with 10 controls.... did ok... hard part was finding a place to land get out of the boat... I did slip in the mud and took a bath... Water was nice and warm.... lost alot of time at No. 9 which was not there (it was taken by someone....) This was great fun... it was a mass start and we had about 30 boats.... thus ended a great week of O fun in Rochester... now on to the Buff. A meet...

Thursday Aug 4, 2011 #

10 AM

Running (Road) 30:15 [2] 3.09 mi (9:47 / mi)
ahr:129 max:145 slept:7.0 shoes: Blue Pegasus

Ran along the lake at Webster Park... legs tired and tight... it was nice out and the park is a great place.... It must be packed on the weekends...then sat in the park under a tree and worked on my paper.... better then being inside in the motel... did more day dreaming then work but it was a great way to unwind.....
1 PM

Orienteering (Sprint) 26:28 [3] 1.82 mi (14:33 / mi)

Ran the A sprint in Webster Park.... fun course.... no big goofs,,,just dead legs.... and then all those little kids kept roaring past me.... I hate young fast legs.....
2 PM

Orienteering (Mass start drill) 8:05 [3] 0.83 mi (9:44 / mi)

Ran a Mass Start drill our group had about 25 people and we had 4 different maps... We all started at the same time and ran about 100 yds to the start punch.... and then people headed off every which way... this was to get us not to be bothered by other people running all around you.... It was fun and a great little workout... there were a few people yelling oh hell wrong control....
3 PM

Orienteering (Start drill) 28:02 [2] 0.88 mi (31:52 / mi)

Jogged and walked a start drill.... this was to go through the steps you should do at the start of each leg.... you started found your control and then had to move to a finish spot which was where the next start was.. and then you looked at a new map.....

Wednesday Aug 3, 2011 #

2 PM

Orienteering (sprint) 30:56 [3] 1.8 mi (17:11 / mi)
slept:7.0

Ran the A sprint had two little goofs.... legs and knee sore... did not push the running.... later saw some other folks stall at the same two legs that I goofed on... So there are other goofy people out there.... Nice park to play in..

Orienteering (drills) 1:40:27 [2] 4.15 mi (24:12 / mi)
ahr:106 max:156 slept:7.0

Jogged over to the area where they had the compass course... walked and jogged the fog drill (Becky's was just as good) hit all but one when I forgot to shoot a bearing before going around a fence.... ended up about 30 yds.... left of control... Then jogged back to car..

Tuesday Aug 2, 2011 #

2 PM

Orienteering (sprint) 27:36 [2] 1.93 mi (14:18 / mi)
ahr:137 max:161 slept:7.0 shoes: Blue Pegasus

Ran sprint A had a clean run... legs felt better today.... knee ok but I am a very careful going down hills and in brush... then did map simplification drill... got 7 of 10 right... but I need more stuff on my map.... They had a nice picnic after the drill workshops..... Then went off to play golf with some of the guys... that was nice to spend time with people who you see at meets but don't get to know... My A game must have been left back in Ct.... This have been a great week so far...
4 PM

Orienteering (drills) 48:44 [1] 2.31 mi (21:06 / mi)

jogged a drill to identify attack pts. using the donut drill ... legs tired but did well.... found every control no goofs... this was a fun day.... Letchworth Park great Marj. and I had been here about 25 yrs. ago when she was on one of her bird watching trips... the sky opened up just as I started back to Rochester... Good day of work....

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