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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Russell

In the 31 days ending Aug 31, 2006:

activity # timemileskm+m
  Orienteering4 5:57:24 19.53(18:18) 31.43(11:22) 141074c
  Running8 4:34:27 35.47(7:44) 57.08(4:48) 1290
  Football1 2:15:00
  Strength1 30:00
  Elliptical1 21:00
  Total14 13:37:51 55.0 88.51 270074c
averages - weight:149lbs

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Thursday Aug 31, 2006 #

Elliptical tempo 21:00 [4]

Strength 30:00 [1]

Weights at the gym. Arms, shoulders and chest.

Wednesday Aug 30, 2006 #

Running 41:32 [3] 5.3 mi (7:50 / mi) +270m 6:46 / mi
weight:149lbs shoes: NB642 #2

Rancho San Antonio with Matt.

Sunday Aug 27, 2006 #

Running 41:31 [3] 5.3 mi (7:50 / mi) +270m 6:46 / mi
shoes: new NB

Rancho San Antonio with Matt and Peter.

Thursday Aug 24, 2006 #

Running tempo 20:03 [4] 3.0 mi (6:41 / mi) +50m 6:21 / mi
shoes: NB642 #2

Menlo Park.

Tuesday Aug 22, 2006 #

Running 41:22 [3] 5.0 mi (8:16 / mi) +200m 7:22 / mi
shoes: NB642 #2

El Corte de Madera.

Sunday Aug 20, 2006 #

Orienteering race 2:19:49 [2] **** 12.5 km (11:11 / km) +400m 9:39 / km
20c

US Champs Day 2 at Buena Vista. Much more difficult terrain than yesterday. I only really made one mistake, losing 4-5 minutes on 3, but the whole time I was very cautious and could not navigate cleanly. I was also fairly tired near the top, despite not really running very hard.

Saturday Aug 19, 2006 #

Orienteering race 1:49:37 [3] *** 9.6 km (11:25 / km) +480m 9:08 / km
20c

US Champs Day 1 at Buena Vista. I started off fairly well, not making any significant mistakes until number 8, but then lost 3-4 minutes on 8, 11, 13, and 18. The terrain was not too technical, and except for 13, I think I should have been able to avoid these mistakes fairly easily. 13 was set on a cliff surrounded by cliffs so was actually a difficult control. On a couple of the others I think I got a little too confident and didn't pay enough attention to the terrain.

Sunday Aug 13, 2006 #

Football 2:15:00 [3]

I need a hair cut.

Friday Aug 11, 2006 #

Running 20:16 [4] 3.0 mi (6:45 / mi) +50m 6:25 / mi
shoes: NB642 #2

Menlo Park. Beat my best time (just) despite 30 seconds waiting for traffic.

Wednesday Aug 9, 2006 #

Running 39:51 [4] 5.0 mi (7:58 / mi) +200m 7:05 / mi
shoes: new NB

El Corte de Madera with Alex and Peter. Ran the beginning with Peter, then tried to pick up the pace. But I think I was going faster than I realized with Peter, so I was hurting towards the end. Also maybe I had too much to drink immediately before.

Sunday Aug 6, 2006 #

Orienteering race 38:52 [3] **** 2.33 km (16:41 / km) +135m 12:56 / km
12c

Sprint at Joaquin Miller. A very technical course. I made two ~6min mistakes, getting confused by the trails going to 7 because I was trying to go too fast, and just having a lot of trouble finding 10. I also missed the go-control again, and didn't realize in until I tried to downlaod, so that was another ~3min mistake.

Orienteering race 44:03 [4] *** 3.9 km (11:18 / km) +320m 8:01 / km
10c

Green at Joaquin Miller. A much better run. I made 1-2 min mistakes on each of the first 5 controls, but ran very well for the second half of the couse.

Saturday Aug 5, 2006 #

Orienteering race 25:03 [3] *** 3.1 km (8:05 / km) +75m 7:13 / km
12c shoes: new NB

Sprint at Golden Gate Park. I found this course too difficult to really sprint. I made lots of small mistakes close to the controls, the worst of which were maybe 45sec to a minute. I had a lot of trouble reading the trails, since there were many unmapped trails that were more distinct than the mapped trails.

Wednesday Aug 2, 2006 #

Running 34:26 [2] 4.47 mi (7:42 / mi) +50m 7:27 / mi
shoes: NB642 #2

Menlo Park. I was going to run with a bunch of people but the punkity punks all punked out on me.
C • ha 1

Tuesday Aug 1, 2006 #

Running 35:26 [3] 4.4 mi (8:03 / mi) +200m 7:03 / mi
shoes: new NB

El Corte de Madera.

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