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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Xena

In the 7 days ending Mar 29, 2009:

activity # timemileskm+m
  Running5 2:10:00 7.5 12.07 185
  Orienteering2 1:53:19 7.95(14:15) 12.8(8:51)
  Strength + Stretch3 39:00
  Plyometrics1 5:00
  Total5 4:47:19 15.45 24.87 185

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Sunday Mar 29, 2009 #

Running warm up/down 10:00 [1]

not too much before long course, need to find better preparation of my sleepy head.

Orienteering 1:12:04 [3] *** 8.1 km (8:54 / km)
shoes: Puma narabota

Semi-long Red course proved to be satisfying, physically challenging, and a very good training overall. Not too many mistakes, #3 being the biggest, lost roughly 2 minutes by running high and left past the control. Had some decent flow from 4 to 13 but lacking focus in the beginning and getting mentally and physically tired towards the end, esp. in the last middle-style / forest-sprint loop. Winner on red was 63 minutes, Sam - 65 minutes.

Saturday Mar 28, 2009 #

Running warm up/down 20:00 [1]
shoes: Puma narabota

longer warm-up for the 5km O course, still insufficient.

Orienteering 41:15 [4] *** 4.7 km (8:47 / km)
shoes: Puma narabota

Ran-It Granite Middle course (Patapsco Valley State Park):
went mostly well, except that it wasn't particularly interesting for me in terms of technical difficulty. I pushed myself to run hard and my head was catching up on this map and course, so that made me happy. I was even noticing my "skills", the ones I need improvement on, like running downhill and not looking at my map (i.e. wasting precious time).
Lost 3 1/2 minutes to Sam, which is a bit much for a middle distance course..

Thursday Mar 26, 2009 #

Running 31:00 [2] 3.1 mi (10:00 / mi) +65m 9:23 / mi
shoes: Asics 13

another easy-going run around neighborhood.

Plyometrics 5:00 [3]
shoes: Asics 13

on baseball field nearby amidst goose crap

Strength + Stretch 5:00 [1]

Wednesday Mar 25, 2009 #

Running 25:00 [2]
shoes: Asics 13

legs are sore in various places, not sure why, just a light run today.

Strength + Stretch 27:00 [3]

focus on abs + some ankle strength and balance exercises

Tuesday Mar 24, 2009 #

Running 44:00 intensity: (24:00 @2) + (20:00 @3) 4.4 mi (10:00 / mi) +120m 9:13 / mi
shoes: Asics 13

exploring N. Caldwell again, really pleasant to run here.
route

Strength + Stretch 7:00 [1]

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