Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Vector

In the 31 days ending Jul 31, 2009:

activity	#	time	miles		km		+m
Orienteering	7	5:56:00	25.29		40.7		750	18 /	23c	78%
X-cntry running	5	3:25:00	18.0	(11:23)	28.97	(7:05)	240
Abs and/or arms	9	2:55:00
Biking	3	2:00:00	25.0		40.23
Legs and/or sprints	6	1:50:00	3.0		4.83		200
Hiking	1	30:00	4.0	(7:30)	6.44	(4:40)	30
Total	19	16:36:00	75.29		121.17		1220	18 /	23c	78%
[1-5]	18	16:21:00

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Friday Jul 31, 2009 #

Orienteering 2:10:00 [5] **** 8.0 mi (16:15 / mi) +200m 15:05 / mi
shoes: Nike Air Running (coos wht/rd/

Got chased by 2 dogs for 30 min... crazy day of training.

Thursday Jul 30, 2009 #

Event: OCIN FAST-O #10 - Peffer Park

Orienteering 45:00 [4] ** 5.0 km (9:00 / km) +60m 8:29 / km
shoes: Vasque Velocity

Had a great pace and was feeling great on Course 2 (my first run of the day) until control #8... I ran right about to where I needed to be for control 8, but stopped short of the control without seeing it at a trail fork, couldn't see the control, and then thought I was misplaced, so I ran away and tried to reorient... ran all over, then went back to the same place, and voila! Found it very close to where I was standing before.. crazy... took 10 min on just control # 8.

That got me angry, so I kicked up my pace on my second run, Course 1, which landed me with the fastest time for that course... just had to make up for my escapade on Course 2! =)

Great courses, pouring rain on my first run, loads of fun as usual!

Course 1 - Splits

Course 2 - Splits

Tuesday Jul 28, 2009 #

X-cntry running 1:00:00 [3] *** 5.0 mi (12:00 / mi) +30m 11:47 / mi
shoes: Nike Air Running (coos wht/rd/

Night running w/ map reading

Monday Jul 27, 2009 #

Biking 45:00 [2]

Legs and/or sprints 15:00 [3]

Abs and/or arms 20:00 [3]

Saturday Jul 25, 2009 #

Abs and/or arms 15:00 [1]

Friday Jul 24, 2009 #

Orienteering 15:00 [0] **

Thursday Jul 23, 2009 #

Event: OCIN FAST-O #9

Orienteering 40:00 [4] ** 6.0 km (6:40 / km) +90m 6:12 / km
shoes: Vasque Velocity

Miami Univ OCIN FAST-O

Miami Univ Western Woods - Course 1 - Splits

Miami Univ Western Woods - Course 2 - Splits

Wednesday Jul 22, 2009 #

X-cntry running 10:00 [2] 1.0 mi (10:00 / mi) +20m 9:25 / mi
shoes: Nike Air Running (coos wht/rd/

Legs and/or sprints 15:00 [3]

Abs and/or arms 20:00 [3]

Monday Jul 20, 2009 #

Legs and/or sprints 30:00 [2]

Abs and/or arms 40:00 [3]

Saturday Jul 18, 2009 #

Event: SMAC 10-HOUR ADVENTURE RACE

X-cntry running 30:00 [3] 3.0 mi (10:00 / mi) +20m 9:48 / mi
shoes: Nike Air Running (coos wht/rd/

Thursday Jul 16, 2009 #

Event: OCIN FAST-O #8 - Rentschler Forest

Orienteering 31:00 [4] ** 5.0 km (6:12 / km) +130m 5:29 / km
shoes: Vasque Velocity

OCIN FAST-O #8

Orienteering 20:00 [2] ** 2.0 km (10:00 / km) +30m 9:18 / km
shoes: Nike Air Running (coos wht/rd/

Control pickup

Course 1 - Splits

Course 2 - Splits

Wednesday Jul 15, 2009 #

Biking 40:00 [3] 15.0 mi (2:40 / mi)

Biking hill intervals

Abs and/or arms 10:00 [3]

Tuesday Jul 14, 2009 #

X-cntry running 1:00:00 [3] 4.0 mi (15:00 / mi) +50m 14:26 / mi
shoes: Nike Air Running (coos wht/rd/

Beach / sand run w/ sunset over ocean

X-cntry running 15:00 [2] 1.0 mi (15:00 / mi) +20m 14:08 / mi
shoes: Nike Air Running (coos wht/rd/

Boardwalk run

Monday Jul 13, 2009 #

Biking 35:00 [3] 10.0 mi (3:30 / mi)

Legs and/or sprints 10:00 [4] 3.0 mi (3:20 / mi) +200m 2:46 / mi

Hill intervals

Abs and/or arms 10:00 [3]

Thursday Jul 9, 2009 #

Event: OCIN FAST-O #7 - Miami Univ - Middletown Campus

Orienteering 45:00 [4] ** 5.0 km (9:00 / km) +210m 7:26 / km
spiked:18/23c shoes: Nike Air Running (coos wht/rd/

OCIN FAST-O 7 courses 1 & 2

Course 1 - Splits

Course 2 - Splits

Tuesday Jul 7, 2009 #

X-cntry running 30:00 [3] 4.0 mi (7:30 / mi) +100m 6:58 / mi
shoes: Nike Air Running (coos wht/rd/

High alt

Saturday Jul 4, 2009 #

Abs and/or arms 20:00 [3]

Orienteering 30:00 [3] 3.0 mi (10:00 / mi) +30m 9:42 / mi
shoes: Nike Air Running (coos wht/rd/

Night training

Friday Jul 3, 2009 #

Abs and/or arms 30:00 [3]

Legs and/or sprints 30:00 [3]

Thursday Jul 2, 2009 #

Hiking 30:00 [1] 4.0 mi (7:30 / mi) +30m 7:20 / mi

Legs and/or sprints 10:00 [2]

Abs and/or arms 10:00 [3]

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