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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 1 days ending Mar 5, 2005:

activity # timemileskm+ft
  orienteering1 53:14 5.44(9:47) 8.75(6:05) 305
  trail running1 25:00
  Total1 1:18:14 5.44 8.75 305

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Sa

Saturday Mar 5, 2005 #

orienteering race 16:56 [5] 2.88 km (5:53 / km) +69ft 5:40 / km
shoes: Integrators

First of Randy's three sprints at Norristown (PA) State Hospital, part of the Team/DVOA training weekend. Really cool area and courses.

Lucky you could see which way someone ahead of you went for the first 30-40 seconds, because it took about that long to find the start triangle and get tuned into the scale. Good hard effort, things went by very quickly, so always had to concentrate to plan ahead. Missed maybe 5-10 seconds (overran #4, was still looking at my route to 5 and didn't realize I'd run right past the control).

Mix of snow and bare ground. Snow felt just fine since that's what I've been running in for the last month and a half.

orienteering race 17:44 [5] 3.12 km (5:41 / km) +128ft 5:21 / km
max:170 shoes: Integrators

Sprint #2. Another good run, missed about 10 seconds (also at #4), but ran well, even up the slope on the long leg at the end.

orienteering race 18:34 [5] 2.75 km (6:45 / km) +108ft 6:22 / km
max:172 shoes: Integrators

Sprint #3. Another really good effort, A really interesting course, lots of choices, lots of traps. I think I had the best routes but of course you're never sure. Routes/comments later Sunday evening.

Goal on sprints was to be within 20% of the best time. Just made it, 19.7% back on the first, 16.8% on the second, 19.8% on the third, all won by our AttackPoint maestro Kenny.

trail running 25:00 [3]
shoes: Integrators

5-10 minutes warm-up in the snow before each sprint, to get the heart up to at least the 140s. Should have done a little more, and more vigorously, as the first couple of minutes of each race were hard until I settled into a rhythm.

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