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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nellie

In the 7 days ending Mar 12, 2012:

activity # timemileskm+m
  Orienteering4 3:27:15 24.11(8:36) 38.81(5:20)
  Running3 2:38:12 17.58(9:00) 28.29(5:36)
  Wt.s Upper Body3 45:00
  Total10 6:50:27 41.69 67.1
averages - sleep:7.6 weight:124lbs

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Monday Mar 12, 2012 #

8 AM

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

3 PM

Running (Road) 46:10 [3] 5.19 mi (8:54 / mi)
slept:8.0 weight:124lbs shoes: Blue Pegasus

Played Golf.....felt like summer out there... wish game was that good.... Ran the Peck Lane loop..... legs felt sore and tight.... felt out of it and thought about cutting the run short but got through it... and the time turned out to be pretty good..... must be from sitting around most of yesterday...car & plane & airport....

Sunday Mar 11, 2012 #

9 AM

Orienteering race (Brown course in N.C.) 52:34 [3] 4.0 km (13:09 / km)
slept:8.0 weight:124lbs

Ran the Brown course at the Birkhead Classic..... had a good day...hit 9 of 12 controls ok.... over ran #10 by about 30 yds went to high ... saw the ReEnt and turn back know I was hight took about 10 steps and saw it... I was looking for a little knoll and this was just a little mound of dirt....lost about 2 min. then head to 11 and was again a little left of creek crossing.... to the right of the cliff... lost about a min. there.... then the big goof..... this was the only control all weekend that I did not make a plan before I left the control.... I just headed out... and went to low to the left... and got caught in the woods...and got hooked on some B. wire.... then went across the field and had to run down the hill to the control and then back up to the finish... this cost me 3 minutes.... But this whole weekend I felt that I know where I was at all times ... when I goofed I knew it and recovered fast.... Where I lost two or three Min. in the past I lost 30 or 40 min. Good trip .... still have alot of work to do but there is hope...... I could have run faster but still not sure what I was doing was right....
The new WCOC shirts look real sharp out in the woods... Thanks George...

Saturday Mar 10, 2012 #

12 PM

Orienteering race (Brown course in N.C.) 52:34 [3] 3.9 km (13:29 / km)
slept:8.0 weight:124lbs

Ran the Brown course at the Birkhead Classic in N.C. .....had a good day .... had four goofs.... out of 12 controls..... hit all the rest dead on ...... over ran # 2 was to far to the right... should have found the line of three rocks to my left and they would have lead me right to the bag.... this miss cost me 3 minutes.....had 1 minute miss at # 7 when I went to far to the left... hit the ReEnt. and know I was to far left and turned right and hit it...came in to high and left on # 9 got into the ReEnt. and had to back track to my right and hit the bag but it cost me about 2 minutes......and again on the way to # 11 I was off to the left.... hit the water hole and turned right but was looking for a small knoll and walked right into the bag... on what I would call a small pile of dirt.... It turned out to be a great day.... I lost minutes today but in the past they would have been big minutes..... I felt that I know where I was at all times and know right away when I had missed the control.... I know I can do better and I know I can run faster when I am more sure that what I am doing is right..... I think I am hooked on this sport now.... God help Us.....

Friday Mar 9, 2012 #

1 PM

Orienteering (model course in N.C.) 37:00 [3] 26.0 km (1:25 / km)
slept:6.0 weight:124lbs

flew into N.C. and then went out an ran the model course....it had 9 controls on it.... I am glad I did this... I think it helped me get a good feeling about the map and ground we would be running on this weekend....

Thursday Mar 8, 2012 #

7 AM

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

9 AM

Orienteering (TOT) 1:05:07 [3] 3.05 mi (21:21 / mi)
slept:8.0 weight:124lbs shoes: Air Pegasus

Wanted to get in one more TOT before N.C. ... ran on one of Becky's courses backwards..... had great day.... no goofs.... feel good about where I am.... fly out 6 am tomorrow .... plan to walk the model course in PM. and then hope I can stay in control of myself....

Wednesday Mar 7, 2012 #

9 AM

Running (Road) 35:22 [3] 4.0 mi (8:51 / mi)
slept:8.0 weight:124lbs shoes: Blue Pegasus

Easy run on Narrow Lane loop.... felt real good today.... off to play golf...

Tuesday Mar 6, 2012 #

8 AM

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

10 AM

Running (Road LSD) 1:16:40 [3] 8.39 mi (9:08 / mi)
slept:7.0 weight:124lbs shoes: Blue Pegasus

Did not want to get started... but once I was on the road felt good....last hard day before N.C.

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