Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Oct 15, 2005:

activity	#	time	miles		km		+m
Run	6	3:48:29	27.93	(8:11)	44.95	(5:05)	187
Orienteering	2	2:21:01	10.07	(14:01)	16.2	(8:42)	530	11 /	17c	64%
Cross Training	1	40:00	7.2		11.59
Total	6	6:49:30	45.19		72.73		717	11 /	17c	64%

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Saturday Oct 15, 2005 #

Event: Boulder Dash

Orienteering race 1:31:45 [4] **** 9.0 km (10:12 / km) +365m 8:29 / km
shoes: VJ Spikes

Boulder Dash Blue day 1

Run warm up/down 10:00 [1] 1.1 mi (9:06 / mi)
shoes: VJ Spikes

warmup (in the downpour)

Blue day 1 - Splits

Thursday Oct 13, 2005 #

Run 33:00 [2] 4.0 mi (8:15 / mi)
ahr:128 max:138 shoes: Asics

Milage and time approximate.

A glorious evening for running. The river was smooth, the path glistening, and I was in little danger of being mugged.

Went to the end of hte Water Works on the way out but had bad GI on way back so had to walk it home after 13:30 of return trip.

Wednesday Oct 12, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Cross Training 20:00 [3]
ahr:135 max:151

level 10 hills
270 calories (~3.5 miles on the readout)

Cross Training 20:00 [2] 7.2 mi (2:47 / mi)
max:142

level 12 hills
really cranked on this thing - a lot of it was at 120+ rpm

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

from gym

Tuesday Oct 11, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Run 50:00 [2] 5.83 mi (8:35 / mi) +187m 7:48 / mi
ahr:137 max:143 shoes: Adidas

7 mph, 2%

Run warm up/down 4:44 [3] 0.75 mi (6:19 / mi)
ahr:139 max:154 shoes: Adidas

from gym - cooldown was accelerated since it was raining hard.

Monday Oct 10, 2005 #

Run 1:41:15 [2] 13.0 mi (7:47 / mi)
ahr:136 max:150 shoes: Adidas

Across Falls Bridge and back down the west side.

Sunday Oct 9, 2005 #

Event: Iron Hill

Orienteering race 49:16 [4] **** 7.2 km (6:51 / km) +165m 6:08 / km
ahr:156 max:164 spiked:11/17c shoes: VJ Spikes

Quite a good race. I executed very well, read ahead, and adjusted speed appropriately. I did have some hestitations and (very) slightly missed 1, 7, 9, 11. Almost mispunched 13 but was reading the codes on every one (not standard practice) partially because I heard Angelica mispunched and partially because I was seeing extra controls everywhere.

Also, 2 small route choice bobbles.

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Spikes

Red - Splits

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