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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcampbell

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  running10 6:49:13 47.9(8:33) 77.09(5:19)
  Map Hike2 6:10:00 13.98(26:28) 22.5(16:27)
  Orienteering3 3:57:02 10.64(22:17) 17.12(13:51) 1308 /0%
  Dragon Boat Racing2 2:00:00
  Stretching9 1:29:00
  walking1 29:01 2.0(14:30) 3.22(9:01)
  Total16 20:54:16 74.52 119.93 1308 /0%
  [1-5]16 19:25:16
averages - sleep:6.7 weight:195.7lbs

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Saturday Jun 30, 2012 #

running 40:20 [2] 4.5 mi (8:58 / mi)
slept:7.0 weight:194.8lbs shoes: Acis T222N GEL-NE033

7.00am: Planned a gentle 6 mile run along the river - already starting to get hot. At 3 miles my hamstring was feeling a bit tight - at 4.5 I just had to stop! I guess 20in 24 is now out of the question. Very frustrating.402-

Note

4.45pm: A much needed deep tissue massage - just need to rest - no running for a bit.

Friday Jun 29, 2012 #

Dragon Boat Racing 1:00:00 [3]
slept:6.0 weight:193.6lbs

6.30pm Really hot day 97 degF and still T 93 at 6.30pm. Quite nice to be on the river- it was at least cooler. A good practice with a good coach.

Tuesday Jun 26, 2012 #

running 21:35 [3] 3.1 mi (6:58 / mi)
slept:6.5 weight:195.8lbs shoes: Acis T222N GEL-NE033

5.25am: A beautiful morning cool 61 degF and clear blue skies, the only bummer being on the way back my hamstring started to tighten up so stopped running.

walking 29:01 [2] 2.0 mi (14:30 / mi)

Walked back home at a reasonable pace once hamstring tighened - very frustrating

Stretching 9:00 [0]

Good stretch after run/walk

Sunday Jun 24, 2012 #

Map Hike 3:50:00 [1] 10.0 km (23:00 / km)
shoes: Brooks Adreneline 2011

Map Hike with a group of the Duke's: Toby led the other group. Each one of them took turns leading a leg of the orienteering course, which worked out well and they gained more confidence each time. Stopped by Scott's Lake for lunch en route. A fun w/e.

Saturday Jun 23, 2012 #

Orienteering (Course checking and placi) 2:00:00 [2] 8.0 km (15:00 / km)
shoes: Innov8 (Yellow)

French Creek State Park: Duke of Edinburgh's Award w/e with SLA. Planned for them to do 2 loops in the park, the first in FCN and FCE and the second in FCW.
While they were doing the first loop I went out to check the orienteering course for Sunday - some changes needed with the vegetation and the fact that the indestinct trails were very indestinct.

Map Hike 2:20:00 [3] 12.5 km (11:12 / km)
shoes: Innov8 (Yellow)

Walked the proposed second loop backwards intending to catch up with one of the Duke's groups, but it turns out Toby had recommended they take a short cut due to time and I didn't see any of them. Must confess at some point was a bit worried not having seen any of the groups and was glad to find everyone in good form back at the campsite.
A fun evening.

Friday Jun 22, 2012 #

Orienteering 1:00:00 [1] * 3.4 km (17:39 / km)
spiked:8/slept:7.0 weight:195.8lbs shoes: Brooks Adreneline 2011

Duke of Edinburgh's Award Trip with SLA - French Creek State Park
First explained about compass work and taking bearings, how to read a map etc., then we did the permanent course in teams. They did fine.

Note

Camping at French Creek.

Wednesday Jun 20, 2012 #

running 35:22 [2] 4.15 mi (8:31 / mi)
slept:7.0 weight:194.8lbs shoes: Acis T222N GEL-NE033

5.30am: Up and out before it gets too hot - 71deg F, but definitely a lot more humid than yesterday. As train tracks crossing still shut, went up via the parkway to the river.
Later is to be unbearable 97degF and humid - yuck exactly why I do not like Philly summers.

Stretching 11:00 [0]

Good stretch after run

Tuesday Jun 19, 2012 #

running 38:00 [2] 4.25 mi (8:56 / mi)
slept:5.1 weight:195.2lbs shoes: Acis T222N GEL-NE033

5.50: Cloudy but nice running temp - alas train tracks closed, but no trains in sight!, so back and up via Parkway to river. Slow as hamstring feeling tight.

Stretching 11:00 [0]

Good stretch after run

Sunday Jun 17, 2012 #

Orienteering race 57:02 [3] 5.72 km (9:58 / km) +130m 8:57 / km
slept:7.0 weight:196lbs shoes: Innov8 (Yellow)

DVOA Event: Mount Penn -Reading
Typically one of my least favorite DVOA maps, but Ed Scott planned a very good course. Nervous about my hamstring which got really tight between 3-4 controls, but overall took it easy and was going for some more direct routes. Biggest issue was not planning ahead enough. Good to be out orienteering and seeing friends again

Green - Splits

Friday Jun 15, 2012 #

running 29:21 [3] 3.6 mi (8:09 / mi)
slept:8.0 weight:194.8lbs shoes: Acis T222N GEL-NE033

6.30am: A beautiful morning sunny, 59 degF for a run along the river - much needed. Felt good then hamstring started to feel a bit tight so stopped at Lloyd hall and walked home. 8.59, 8.03, 4.07, 8.11.

Stretching 9:00 [0]

Good stretch after run

Saturday Jun 9, 2012 #

running 1:26:07 [2] 9.25 mi (9:19 / mi)
slept:7.5 weight:196.6lbs shoes: Brooks Adreneline 2011

12.00pm: around 83 degF and a bit humid. Tired, but need to be getting the runs in for the 20 in 24 race next month. a slow plod. 45.83 out to Falls Bridge and 41.37 back to train track crossing.

Stretching 10:00 [0]

Good stretch after run

Thursday Jun 7, 2012 #

running 35:56 [3] 4.25 mi (8:27 / mi)
slept:4.5 weight:195lbs shoes: Acis T222N GEL-NE033

6.00am: Up late with Carol working on presentation for NeoCon, so didn't get a good night's sleep. Another nice morning 58 degF and sunny. Got near the train tracks to find it blocked so had to back track and up via the Parkway. 10.33, 8.11, 8.16 (0.35 waterstop), 8.20

Stretching 9:00 [0]

Good stretch after run

Wednesday Jun 6, 2012 #

running 42:06 [3] 5.1 mi (8:15 / mi)
slept:7.0 weight:198.2lbs shoes: Acis T222N GEL-NE033

6.20am: A beautiful sunny and cool morning 53 degF - perfect for running along the river. 9.21, 8.05, 4.05, 4.06, 8.00, (0.30 waterstop at Lloyd hall), 7.55.

Stretching 9:00 [0]

good stretch after run

Sunday Jun 3, 2012 #

running 42:46 [3] 5.1 mi (8:23 / mi)
slept:7.5 weight:196.2lbs shoes: Acis T222N GEL-NE033

8.00am: Nice sunny day for a run along the river before the bike race started. 9.05, 8.11,4.09, 4.15, 8.12, (1.00 waterstop at Lloyd Hall), 7.54

Watched bike race until near end when had to head to Boston for Corenet Symposium
C • Who won? 3

Stretching 10:00 [0]

Good stretch after run

Saturday Jun 2, 2012 #

Dragon Boat Racing 1:00:00 [5]
slept:8.0 weight:196.2lbs

Philadelphia Dragon Boat Festival - Race Day
3 Races x 500m; With all the rain during the night the river was running very high so the times were very fast compared to normal.
1st Race: we won 1:52.92
2nd Race: Div A semi-fianls we came 3rd 1:48.648
3rd Race: Div A finals consolation race: we came 3rd 1:48.188
We gave it everything especially the last race, but had a poor start - got our work cut out before October, but the competition was strong, so overall 7th out of over 66 boats was okay
C • YAY! 1

Friday Jun 1, 2012 #

running 37:40 [4] 4.6 mi (8:11 / mi)
slept:5.25 weight:197lbs shoes: Acis T222N GEL-NE033

5.40am: A perfect morning for a run - cool 63 degF, no humidity and blue skies. Felt good to be out after being a slug for a couple of days. Although pace not great was pushing my carcus along. 9.15, 7.57, 4.07, 8.04, 8.17

Stretching 11:00 [0]

Good stretch after run as hamstring feeling a little tight

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