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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Xena

In the 7 days ending Apr 20, 2009:

activity # timemileskm+m
  Running3 1:53:00 6.0 9.66 135
  Cross Training1 1:10:00
  Orienteering1 47:44 2.63(18:10) 4.23(11:17) 155
  Strength + Stretch2 13:00
  Total4 4:03:44 8.63 13.89 290

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Sunday Apr 19, 2009 #

Note

skipped the long WP course b/c of a wedding.

Saturday Apr 18, 2009 #

Running warm up/down 30:00 [2]
shoes: Puma narabota

good warm-up all uphill, the model was so-so, all on trails and not much in the woods.

Orienteering 47:44 [4] **** 4.23 km (11:17 / km) +155m 9:32 / km
shoes: Puma narabota

Red Middle distance course at West Point.
So embarrassing for me to screw up so much on Harriman terrain but I did wobble at pretty much every control. To #1 I took an uphill roundabout route choice and came down a bit left of the control, two was confusing in the green, 3, 4 ok, overran 5 slightly, 6,7 ok, mistake on 8 as I contoured a bit high of the control and couldn't decipher the "green" baby tree boundary. #9 was tough, pushing it (i.e. walking and breathing heavily) up the hill and over to the rocky clearing, still messing it up once I got down the hill and had to check two other controls before realizing I'm being stupid and lacking focus. 10, 11 ok,12 and 13 slow (easy downhill controls, = inexcusable) and shame on that man, who stopped to to ask where the start is on my way down.
overall, decent course, I especially enjoyed the middle controls 2 through 8.

Friday Apr 17, 2009 #

Running 23:00 [1]

getting out sunscreen b/c it is gorgeous out! 70F and blossoming magnolias and cherries, I just had to get out for a jog, even though I'm really sore from yesterday.

Strength + Stretch 8:00 [1]

and stretch.

Thursday Apr 16, 2009 #

Cross Training 1:10:00 intensity: (10:00 @1) + (20:00 @2) + (10:00 @3) + (20:00 @4) + (10:00 @5)

sports conditioning class @ MSU, getting easier but still tough.

Wednesday Apr 15, 2009 #

Running 1:00:00 [2] 6.0 mi (10:00 / mi) +135m 9:21 / mi
shoes: Asics 13

late morning run in N. Caldwell as light icy rain was falling down...

Strength + Stretch 5:00 [1]

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