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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nellie

In the 7 days ending Apr 28, 2013:

activity # timemileskm+m
  Orienteering6 4:17:47 13.27(19:26) 21.35(12:04)
  Running4 3:18:34 21.99(9:02) 35.39(5:37)
  Bike1 53:25 10.21(5:14) 16.43(3:15)
  Wt.s Upper Body2 30:00
  Total13 8:59:46 45.47 73.17
averages - sleep:7.7 weight:121.9lbs

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Sunday Apr 28, 2013 #

9 AM

Orienteering race (Brown x) 1:14:58 [3] 3.31 mi (22:39 / mi)
slept:8.0 weight:122lbs shoes: OROC 340

Ran the brown x course at west point....bad day at the office.....had goof at no. 3.... went to far and had to back track....I thought the first hill was the right one but I just keep going....then the big dumb goof no. 7 ...should have been cake.... ran right by it with in a few yds and didn't see it....went below and met another fellow also goofed up.... so two lost souls ran around like lost sheep.....a least a 13 min. goof .... game just to head home....
2 PM

Orienteering race (Brown sprint) 25:30 [3] 2.0 km (12:45 / km)
shoes: X-TALON 212

ran the brown sprint not to bad until no. 8 where I went off in the wrong Dir. cost me 3 min. and once again game over....legs tired ....brain just dead....just a few good legs this whole weekend but I just keep having these goofs....just have to keep working....but it was a nice weekend at the point....

Saturday Apr 27, 2013 #

1 AM

Orienteering race (brown sprint) 21:56 [5] 2.0 km (10:58 / km)
shoes: X-TALON 212

Had a good run going and then the brain went dead to no. 5 with things going real good....looked at my clue sheet and got a chill down my back.... and thought I had mis punched 4....ran back to 4 ...I had got it ok... so with a big loss of time went on to goofs the rest of the way....felt very good on the course and hit all the controls dead on .....but just had brain shut down.... there had been a few people who had mis punched in the morning it was on my mind....Oh well....just have to kick butt Sun.
9 AM

Orienteering race (brown x) 55:05 [5] 3.28 mi (16:48 / mi)
slept:8.0 weight:122lbs shoes: VJ

ran the brown x course at West Point.....a fair run.... bad routes on 5 and 6......over ran 7 and 8 ....8 was the worst....cost me alot of time.....lost at least 5 minutes .....but the legs felt good....and I know when I goofed and what I had the fix was not to bad ....but I need to stop these goofs....

Friday Apr 26, 2013 #

9 AM

Running (Road) 27:58 [3] 3.0 mi (9:19 / mi)
slept:7.0 weight:122lbs shoes: Lime Air Pegs

easy run on Narrow lane loop.....just wanted to get loose....legs tired and now my back in sore from yard work....

Thursday Apr 25, 2013 #

8 AM

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

9 AM

Running (Road) 36:10 [3] 4.0 mi (9:03 / mi)
slept:7.0 weight:122lbs shoes: sky blue Air Pegs..

legs tired an easy run to recover.....another nice day out...back sore from yard work last night....
3 PM

Orienteering (B sprint ) 41:25 [3] 2.02 mi (20:30 / mi)
shoes: sky blue Air Pegs..

Ran from the parking lot out to start of the B sprint at cemeter hill... that I didn't run Sat. .....want slower less goofs and faster end time.....
4 PM

Orienteering (C sprint) 38:53 [3] 2.17 mi (17:55 / mi)
shoes: sky blue Air Pegs..

short rest then ran the C sprint at cemeter hill that I didn't run Sat. ... and then back to parking small goof .....legs tired.....

Wednesday Apr 24, 2013 #

10 AM

Running (LSD) 1:15:22 [3] 8.39 mi (8:59 / mi)
slept:8.0 weight:120.5lbs shoes: Lime Air Pegs

legs not happy to get started today....both knees grumpy.......but just a super day to be outside.....what a tale of two days.....yesterday vs. today....I will take today....

Tuesday Apr 23, 2013 #

8 AM

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

10 AM

Running (Road / Hills) 59:04 [3] 6.6 mi (8:57 / mi)
slept:8.0 weight:121.5lbs shoes: Lime Air Pegs

Who stole spring....its cool - wet and yuky out there....felt good and did the Greenbrier loop.... left knee a little sore the last few miles ...but alot better then I thought it would be......

Monday Apr 22, 2013 #

5 PM

Bike (Road) 53:25 [3] 10.21 mi (5:14 / mi)
slept:8.0 weight:123lbs

Played Golf in morning....body and legs felt good .....knees a little grumpy but thats every day.....came out of the B.G. in better shape then I thought I would.....went for a bike ride to get some work in ...... wind was a pain for both the golf and bike.....

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