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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daedalus

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  track/intervals3 4:09:54 31.25(8:00) 50.29(4:58)
  road run3 2:20:00 16.5(8:29) 26.56(5:16)
  orienteering2 32:39 4.14(7:53) 6.66(4:54) 126c
  Total4 7:02:33 51.89(8:09) 83.5(5:04) 126c
averages - sleep:6

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Sunday Mar 29, 2009 #

track/intervals long (LD+LR) 3:45:00 [4] 27.27 mi (8:15 / mi)
slept:6.0 shoes: black

Relay for life. Pace verified by a speed check over one mile. All between 6pm Saturday and 10am Sunday. It's possible I did a little more because I was already pretty tired when I did the speed check. Includes 3 miles walking and sprinting with Jon, but the last 12 miles or so was continuous.

Thursday Mar 26, 2009 #

track/intervals tempo (SPPM) 13:11 [4] 3.2 km (4:07 / km)
shoes: track spikes

Splits (400m)- 89 95 89 102 102 106 106 101
This demonstrates the difference it makes psychologically when you tell yourself to go just, say, 90% effort.

orienteering tempo (urban sprint) 16:02 [4] *** 3.33 km (4:49 / km)
14c shoes: blue dirt dawgs

The second Alma sprint. Splits- 1-.32 2-.46 3-.33 4-1.25 5-.37 6-.52 7-1.17 8-1.08 9-2.01 10-.55 11-1.28 12-1.04 13-2.23 F-1.01

road run warm up/down 45:00 [3] 5.0 mi (9:00 / mi)

Tuesday Mar 24, 2009 #

track/intervals tempo (SPPM) 11:43 [5] 3.2 km (3:40 / km)
shoes: track spikes

400m splits- 86 91 88 90 86 90 90 82

orienteering tempo (urban sprint) 16:37 [5] *** 3.33 km (4:59 / km) +1m 4:59 / km
12c shoes: blue dirt dawgs

The same course from last thursday, downtown Alma. I tried different routes on some legs.
Splits- 1-1.08 2-1.49 3-.49 4-1.28 5-1.57 6-1.51 7-2.44 8-1.01 9-1.02 10-.35 11-1.20 F-.53

road run warm up/down 45:00 [3] 5.0 mi (9:00 / mi)
shoes: blue dirt dawgs

About that much.

Saturday Mar 14, 2009 #

road run 50:00 [4] 6.5 mi (7:42 / mi)

with Sarah.

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