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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Mar 10, 2013:

activity # timemileskm+mload
  orienteering3 3:08:3075.4
  trail1 1:17:52 5.57(13:59) 8.96(8:41) 15131.1
  strength & stretching1 1:15:0030.0
  hiking2 1:00:58 3.08(19:50) 4.95(12:19) 18624.4
  Total7 6:42:20 8.65 13.91 337160.9
averages - weight:121.1lbs

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Sunday Mar 10, 2013 #

orienteering 1:11:55 [3]

Another good outing with only a handful of small errors. Once again kept drifting right - not sure what's up with that. But kept focus a little better. Brought shot blocks with me and instead of eating all 3 right before I started ate 1 and then ate the 2nd at about 30 mins and the 3rd at about an hour. Not really sure if that made a difference.

Route choice was questionable in a few places and hesitated quite a bit in others. Couldn't run as much as on Saturday - guess I've still got a ways to go.

5th again with people shifting up and down around me and 5th overall for the weekend. Glad I decided to run F50+ even though I felt pretty beat up afterwards and my knee kept not wanting to work. But that could have been partly due to sitting around in the cold as we waited for the last few stragglers.

Saturday Mar 9, 2013 #

orienteering 1:06:35 [3]

Messed up near the end, drifting way right. Figured out what I must have done when things didn't make sense but was still hesitant while correcting. Was really surprised about how far right I was. Then must have been getting tired because I really lost focus on the last few controls and made some more small errors.

But, knee felt okay on the course and I ran maybe 30-40% of it - hard to know for sure but certainly more than recent efforts. So feeling good that the training is paying off.

5th for the day in F50+ which was the largest age class for women this weekend outside of the IS classes.

Friday Mar 8, 2013 #

orienteering 50:00 [3]

In Kansas to help Valerie with results.

Model event shenanigans. Hiked most of it, did a little jogging.

Wednesday Mar 6, 2013 #


Tough workout last night. Probably still a bit dehydrated.

Tuesday Mar 5, 2013 #

8 AM

hiking 26:54 [3] 1.43 mi (18:46 / mi) +89m 15:44 / mi

Got out late so nice and sunny, but the wind was still pretty intense.

All my crocuses are in full bloom this morning.
6 PM

trail 1:17:52 [3] 5.57 mi (13:59 / mi) +151m 12:54 / mi

TNT - an interval workout with Sandy. 3 x 1200m tempo, 2 1/2 min recovery followed by 3 x 200m fast, 200m slow.

Here's the mile pace on the 200's:
1: 10:34; 15:19
2. 10:31; 14:47
3. 11:07; 14:08
We sure know how to jog slowly for the recovery!

The 1200's were on her watch, the 200's on mine. I just figured out how to download the whole workout onto my watch. Next time.

Jim, Bob and Karl also there. Great minestrone afterwards.

Monday Mar 4, 2013 #


I am on a roll! Found a dress for Scott's wedding. It fits great but wouldn't have a few weeks ago, so real incentive to stick to the new eating routine.

strength & stretching 1:15:00 [3]

Yoga class.
8 AM

hiking 34:04 [3] 1.64 mi (20:45 / mi) +97m 17:32 / mi

Very windy. Worked up a sweat on the hill but froze up as soon as I was out of the trees.

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