Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Aug 31, 2017:

	activity	#	time	miles		km		+m
	Orienteering	5	12:05:33	9.32		15.0		621	22 /	26c	84%
	running	7	6:06:11	37.43	(9:47)	60.24	(6:05)	168
	Total	12	18:11:44	46.75		75.24		789	22 /	26c	84%
averages - weight:158.5lbs

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Wednesday Aug 30, 2017 #

10 AM

running intervals 51:01 [4] 5.61 mi (9:05 / mi) +2m 9:05 / mi
weight:156lbs shoes: Asics 2000-4

Did the workout of May 9 at SUCB. Managed better than I thought I would. Nice to be back on the track.

Monday Aug 28, 2017 #

Orienteering 3:35:00 [3]
shoes: Inov-8 OROC 280

Picking up the final controls at Rock City State Forest after the E.A.R.

Saturday Aug 26, 2017 #

Event: BFLO - The Ellicottville Adventure Run and Hike(mini-Rogaine)

Friday Aug 25, 2017 #

Orienteering 2:31:00 [3]

Putting up flags and controls for E.A.R.

Monday Aug 21, 2017 #

5 PM

running hills 47:24 [4] 4.15 mi (11:25 / mi) +26m 11:12 / mi
shoes: Asics 2000-4

Found some small hills around the lake and one big one. Hot out. Ran after enjoying the partial eclipse.

Wednesday Aug 16, 2017 #

8 AM

running long 1:01:12 [3] 5.94 mi (10:18 / mi) +35m 10:07 / mi
shoes: Asics 2000-4

Downtown to Tupper. Quite pleasant.

Monday Aug 14, 2017 #

9 AM

running intervals 52:07 [4] 5.65 mi (9:14 / mi) +8m 9:11 / mi
shoes: Asics 2000-4

Finally mastered track workout of May 2. And it was hot out. Then dog to vet. Later: mow lawn.

Sunday Aug 13, 2017 #

10 AM

Orienteering 2:29:35 [2] *** 3.84 mi (38:57 / mi) +263m 32:07 / mi

Vetting points for Ellicottville Adventure Run.

Orienteering 54:38 [2] *** 1.46 mi (37:25 / mi) +220m 25:29 / mi

Vetting points for Ellicottville Adventure Run.

Orienteering 20:45 [2] 0.31 mi (1:06:55 / mi) +44m 46:27 / mi

Choosing a control point for the Ellicottville Adventure Run.

Friday Aug 11, 2017 #

2 PM

running hills 37:17 [4] 4.15 mi (8:59 / mi) +34m 8:46 / mi
weight:160lbs shoes: Asics 2000-4

seven hills plus one on the way home in the cemetery.

Wednesday Aug 9, 2017 #

7 AM

running long 56:33 [3] 5.92 mi (9:33 / mi) +24m 9:26 / mi
weight:160lbs shoes: Asics 2000-4

Easy long run resumption of training after event last weekend. Flat north buffalo neighborhoods. Was able to mostly run in street due to low traffic volume. Held the gps watch in my left hand (instead of a map).

Sunday Aug 6, 2017 #

Event: Canadian Championships Long

11 AM

Orienteering race (Long) 1:18:39 [5] ***** 2.22 mi (35:26 / mi) +94m 31:18 / mi
spiked:12/15c shoes: Inov-8 OROC 280

4.7 km long race at canadian championships. Slightly nicer terrain than yesterday. Used baseplate compass. Purposely went slow except occasionally when the footing was good and the navigation simple. 7th overall, second US. Geraint Edmunds won in 54 minutes. Strap on gps watch broke so wore it in my back pocket. Happy about the run.

Course 6 - Splits

Saturday Aug 5, 2017 #

Event: Canadian Championships Middle

1 PM

Orienteering race (Middle) 55:56 [5] ***** 2.4 km (23:18 / km)
spiked:10/11c shoes: Inov-8 OROC 280

Middle at Canadian championships. Tricky terrain with rocky underfoot. Really blew #7 and still don't know why. Otherwise OK. Geraint Edmunds won in 31:47. I was 17 of 22. Forgot gps watch.

6 - Splits

Wednesday Aug 2, 2017 #

8 AM

running long 1:00:37 [3] 6.01 mi (10:05 / mi) +39m 9:53 / mi
weight:158lbs shoes: Asics 2000-4

In the park, in the morning.

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