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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joe

In the 7 days ending Dec 4, 2011:

activity # timemileskm+mload
  Orienteering3 1:55:10 9.84(11:42) 15.84(7:16) 29313 /62c20%16587.4
  running3 1:34:20 10.03(9:24) 16.15(5:51) 12712792.4
  sports1 1:00:009780.0
  Total7 4:29:30 19.88 31.99 42013 /62c20%39159.8

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MoTuWeThFrSaSu

Sunday Dec 4, 2011 #

11 AM

Orienteering 45:04 [4] *** 6.69 km (6:44 / km) +155m 6:02 / km
spiked:13/14c shoes: Salomon SC-2.1

sessions woods red course
short on the first control. long way from trail and more rocks than I expected. bad route to 3 going straight. drop to trail probably faster. running and reading OK after that.
been wearing my prescrip glasses to run in. weather has been good so no trouble seeing the map. 46 days to new eye.

Saturday Dec 3, 2011 #

10 AM

Orienteering 25:38 [3] 3.76 km (6:49 / km) +70m 6:14 / km
18c shoes: INOV8 Mudroc 290

cemetery hill long sprint
not clean - routes were rushed and executed poorly

Orienteering 19:43 [2] 2.28 km (8:40 / km) +69m 7:32 / km
13c shoes: INOV8 Mudroc 290

short sprint easy easy .....

then proceeded to lock myself out of the car. AAA to the rescue an hour later.

thanks to those who contributed assistance.
1 PM

Orienteering 24:45 [3] *** 3.11 km (7:57 / km)
17c shoes: INOV8 Mudroc 290

final sprint, after waiting an hour in only my O clothes I was ready to get moving. the brain needed a reboot though and I was helped by Janet at #1. settled down only to be yelled at by the disc golfers. took my mind more time to get in a groove. picked off a few people and had some fun with Bob on the run in from the last control.

Friday Dec 2, 2011 #

3 PM

running (road) 26:38 [2] 4.64 km (5:44 / km) +56m 5:25 / km
shoes: Salomon XT HK-2.1

bethel run 3
round town

Thursday Dec 1, 2011 #

4 PM

running 37:42 intensity: (35:42 @3) + (2:00 @4) 6.68 km (5:39 / km) +71m 5:22 / km
shoes: Salomon XT HK-2.1

bethel run 2
down to bridge, up through school with some xc course thrown in, finished with some laps on the track

Wednesday Nov 30, 2011 #

4 PM

running warm up/down (road) 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Salomon XT HK-2.1

bethel run 1
to the bus and back to deliver the package

Tuesday Nov 29, 2011 #

9 PM

sports intervals (Hockey) 1:00:00 [5]
shoes: Bauer Vapor 2007

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