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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 7 days ending Oct 14, 2007:

activity # timemileskm+ft
  Running4 5:11:22 33.25(9:22) 53.51(5:49) 328
  Orienteering1 1:03:59 4.6(13:55) 7.4(8:39)26 /28c92%
  Total5 6:15:21 37.85(9:55) 60.91(6:10) 32826 /28c92%
averages - weight:170.5lbs

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Saturday Oct 13, 2007 #

Orienteering race 1:03:59 [4] *** 4.6 mi (13:55 / mi)
spiked:26/28c weight:169.5lbs shoes: Adidas Yukon Trail

Orienteering at Webster Park. Advanced course; kind of a "random-O" setup, with all 29 controls (from White, Yellow and Orange courses) shown on map, of which we could choose one to skip. I did this unofficially, since I was course consultant to Stina and had therefore seen the map ahead of time.

Friday Oct 12, 2007 #

Running 39:00 [3] 4.5 mi (8:40 / mi)
shoes: Asics Gel Kahana 10-07 - screw

First run with this pair of shoes. Easy run on the bike path along the Lake Ontario shoreline near Durand Eastman Park. Cheryl and the dogs and I went there, I ran with Hazel and Cheryl walked with Homer, then about 3/4 of the way through, we crossed paths and switched dogs. Very cool and blustery along the lake.

Running warm up/down 27:00 [1] 2.7 mi (10:00 / mi)
shoes: Asics Gel Kahana - screw shoes

Warmup.

Running intervals 12:54 [3] 2.0 mi (6:27 / mi)
shoes: Asics Gel Kahana - screw shoes

Intervals, with Anne. 8x400, avg 1:37. Didn't feel real great; it was cool and blustery, not the weather I prefer for speed work. Plus, had done a run earlier in the day.

Running warm up/down 8:34 [1] 0.85 mi (10:05 / mi)
shoes: Asics Gel Kahana - screw shoes

Cooldown after intervals.

Wednesday Oct 10, 2007 #

Running long 1:48:00 [1] 11.0 mi (9:49 / mi) +164ft 9:41 / mi
weight:171.5lbs shoes: Saucony Excursion TR2

Long, slow run; with Anne. Genesee River Trail, from Ontario County Park. First out to end of pier and back, then trail through Turning Pt Park, to Lake Ave, and return, with another out to end of pier when we got back to parking lot. Then Abbott's ice cream, nice treat after a long run.

Tuesday Oct 9, 2007 #

Running 50:54 [2] 6.2 mi (8:13 / mi)
max:140 weight:171lbs shoes: Adidas Adizero XT

Medium speed, medium distance run, mainly along Ridge Rd to 5ML Rd and then back on Rt 104 bike path. Felt very relaxed, was happy when I saw at the end that I was averaging 8:12 per mile.

Monday Oct 8, 2007 #

Running 1:05:00 [1] 6.0 mi (10:50 / mi) +164ft 10:34 / mi
weight:170lbs shoes: Asics Gel Kahana - screw shoes

Easy morning run on a warm, humid day, with Anne. Started at Klem Rd and Hojack Trail, took trail to Vosburg, Vosburg to the Gosnell Woods parking lot, ran loop around field, then into woods on a trail. We eventually lost the trail and wound up doing some orienteering-like walking, but without benefit of map or compass, eventually coming out onto Lake Rd. (Didn't count the time or distance while we were off trail.) Lake Rd to Baker to Vosburg and back to Hojack Trail and to the car.

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