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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Jul 31, 2010:

activity # timemileskm+m
  running10 10:14:07
  strength9 4:11:42
  Orienteering4 2:12:32 5.78 9.3 30030 /34c88%
  stretching8 1:37:00
  bike2 1:07:10
  walking8 59:42
  Total25 20:22:13 5.78 9.3 30030 /34c88%

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Saturday Jul 31, 2010 #

10 AM

running tempo 33:14 [4]
shoes: Asics 2150

Tried for a pace of 8:22 but ended up doing more like 7:54 for 15 minutes in Delaware Park. Centerline distance is said to be 1.77 miles around the golf course.

walking warm up/down 8:16 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Friday Jul 30, 2010 #

12 PM

strength 28:53 [3]

Thursday Jul 29, 2010 #

10 AM

running long 1:30:32 [3]
shoes: Asics 2150

From the cemetery to the lake part of the park to the golf course part. A swell run.

walking warm up/down 8:04 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Wednesday Jul 28, 2010 #

strength 28:31 [3]

Tuesday Jul 27, 2010 #

5 PM

running intervals 1:10:46 [4]
shoes: Asics 2150

Weekly workout at the track. 3x800 at int pace and 2x400 at rep pace and 3x800 at int pace. Then finishing with 4 100m quick strides. My targets were 3:48 for the 800's and 1:48 for the 400's. I did fair with timing. Splits were 3:42, 3:47, 3:47, 1:43, 1:42, 3:47, 3:47, 3:48.

running warm up/down 20:00 [3]
shoes: Asics 2150

walking warm up/down 6:00 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Monday Jul 26, 2010 #

12 PM

strength 29:39 [3]

Sunday Jul 25, 2010 #

bike 47:10 [3]

22:35 down to the marina and 24:35 back (headwind) after a sail.

Saturday Jul 24, 2010 #

10 AM

running hills 32:11 [4]
shoes: Asics 2150

Four times up a 1:16 hill in Forest Lawn. Recovery about 2:40. Hot and humid but overcast.

walking warm up/down 6:15 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Friday Jul 23, 2010 #

10 AM

strength 32:03 [3]

Thursday Jul 22, 2010 #

11 AM

running long 1:15:04 [3]
shoes: Asics 2150

Hot hot hot! Ran in the park so was able to choose cinder paths and grass. Really didn't feel too bad but decided to end it after 1:15. Probably should start earlier in the day to go 1:30. Nicely, the golf course side of the park has a couple of water fountains on the 1.8 mile loop.

walking warm up/down 9:45 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Wednesday Jul 21, 2010 #

10 AM

strength 30:53 [3]

Tuesday Jul 20, 2010 #

5 PM

running intervals 1:01:09 [4]
shoes: Asics 2150

5x200 at :54 and 2x1000 at 4:48. Then 4x quick strides. My splits were all over the place, consistently too fast. Re-met Bill Hardin and met Kathy Levine.

running warm up/down 17:01 [3]
shoes: Asics 2150

walking warm up/down 3:48 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Monday Jul 19, 2010 #

12 PM

strength 29:30 [3]

Saturday Jul 17, 2010 #

4 PM

running 1:00:01 [3]
shoes: Asics 2150

Thunderstorms in the vicinity but I was able to zig and zag around them. Hot but also very breezy. In both parts of the park.

Friday Jul 16, 2010 #

strength 30:30 [3]

Thursday Jul 15, 2010 #

7 AM

strength 10:32 [3]

Just the basics since I blew yesterday off.
7 PM

running race (Trail Run) 56:32 [5]
shoes: Salomon XA Pro 3D Ultra

Walt and Patty put on a trail run at Chestnut Ridge Park to benefit the orienteering club. 58 people took part in a week that had a lot of other events for people to run. We were very pleased with the turnout. Most of the participants were not orienteers. We ran the outer loop at the Park which was figured at 8 k. I had to walk (briskly) most of the hills after the first mile. But then nobody passed me while I was walking. Nate Lyons won in about 36 minutes.

Wednesday Jul 14, 2010 #

bike 20:00 [2]

To and from the running store to get inserts and the hardware store to get advice.

Tuesday Jul 13, 2010 #

6 PM

running intervals 1:02:27 [4]
shoes: Asics 2150

Track workout with Checkers. This time at Crosby Field. First time I have been able to do it in at least 3 weeks. The plan was four x 800 at 3:48 (with 400m recovery) and then 4 x 400 at 1:48 (with 400m recovery). Then 4 x 100m quick strides. Quite an assignment for a hot and humid night. My splits for the first section were 3:38, 3:44, 3:47, and 3:48. My splits for the second section were 1:42, 1:44, 1:45, and 1:49.

walking warm up/down 8:39 [1]
shoes: Asics 2150

Got there a bit late so only was able to walk for a minute beforehand but in the heat that was probably sufficient.

running warm up/down 5:00 [3]
shoes: Asics 2150

Probably should have done a longer warm up jog but I got there late. Afterwards all I could do was walk to cool down.

stretching warm up/down 12:00 [1]

Monday Jul 12, 2010 #

9 AM

running 30:10 [3]
shoes: Asics 2150

Time to resume training after a week off after the NAOC.

walking warm up/down 8:55 [1]
shoes: Asics 2150

stretching warm up/down 13:00 [1]

6 PM

strength 31:11 [3]

Only 9 reps on the lifts due to time off.

Sunday Jul 4, 2010 #

Orienteering race (Sprint) 12:59 [5] *** 1.9 km (6:50 / km) +30m 6:20 / km
spiked:12/12c shoes: Asics GT 2140

NAOC Sprint at College of the Rockies in Cranbrook. Finally an excellent run. Finished behind Peter but ahead of everyone else. George was in third, 3 seconds back. I didn't feel especially fast but I did feel very steady. A few seconds lost here and there but not much. Very nice atmosphere at the arena which was the track at the college. It was nice to wake up in the morning and walk downstairs and out the door to the start of my event.

Sprint - Course 3 - Splits

Saturday Jul 3, 2010 #

10 AM

Orienteering race (Long) 51:52 [5] *** 4.7 km (11:02 / km) +175m 9:18 / km
spiked:9/11c shoes: VJ Falcons 10

NAOC long distance. Messed up on control #2 so decided to play it safe. Had only one other mess up. Total time lost about 6 min. Lovely open woods. Appropriately hilly terrain. Clumps of point features. Some very fast running, especially downhill. Ended up 4th.

Long - Course 5 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships
 

Orienteering race (Middle) 37:56 [5] *** 2.7 km (14:03 / km) +95m 11:57 / km
spiked:9/11c shoes: VJ Falcons 10

Middle event at NAOC. Had a little error on #3, then a huge error on #6. Peter also had problems here but he recovered faster than me. (He had passed me when I messed up #3.) Fine terrain. I had a little trouble with distinguishing between rockfaces and cliffs. Finished 10/24.

Middle - Course 5 - Splits

Thursday Jul 1, 2010 #

Orienteering race (Thomass) 29:45 [5]
shoes: VJ Falcons 10

Thomass event to kick off the NAOC weekend. A 16 control score-O followed by a sprint. Being older I could skip 8 controls in the score-O and then did the short sprint. Very open area. Lots of people all over the place. Not difficult control locations, especially on the sprint part. I had a good plan but failed to execute it so had to climb to a control I wouldn't have had to bother with otherwise. It was a little hard to concentrate and remember how many controls you had gotten. Ended up 1st in M65. A good start to the weekend.

Note

Kind of a rushed day. Had to get up early to leave by 6:15 AM. Only realized yesterday that we lose an hour going into BC. Claimed room, rushed off to model event which I did for a half hour before driving to Kimberly for the thomass.

Short sprint - Splits

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