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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pfc

In the 7 days ending Feb 17, 2007:

activity # timemileskm+m
  Orienteering2 2:57:10 11.7(15:09) 18.83(9:25) 62539 /46c84%
  Spinning2 1:45:00
  Strength/Core2 45:00
  Ski (classic)1 45:005 /5c100%
  Swimming1 35:00 0.44(1:19:33) 0.71(49:26)
  Total5 6:47:10 12.14 19.54 62544 /51c86%

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Saturday Feb 17, 2007 #

Orienteering race 1:40:59 [4] *** 9.55 km (10:34 / km) +460m 8:31 / km
spiked:17/21c shoes: Icebug MR3 (2007, orange)

Nice course at Sweetwater Creek, but the climb was brutal. Made a pair of 3-5 minute mistakes on 4-5 and 6-7, but recovered and ran the rest of the course pretty cleanly. Unusual blue course in that we had a map exchange after 11.

Orienteering race (sprint) 19:54 [4] *** 2.28 km (8:44 / km) +35m 8:06 / km
spiked:9/12c shoes: Icebug MR3 (2007, orange)

US Team fundraiser sprint. Legs were a little wobbly and limited my speed/effort to 4 (footing wasn't real open either.) Made mistakes on 3 and 6, enough for Ian to close the gap on me at 7 (he started 1min after me), but seeing him gave me a little extra boost. Not that good a run - too many mistakes for a sprint.

Thursday Feb 15, 2007 #

Swimming 35:00 [2] 0.44 mi (1:19:33 / mi)

13/7, more focus on effort than technique

Strength/Core (gym) 25:00 [2]

Usual plus leg presses. Sweetwater Creek has some hills.

Wednesday Feb 14, 2007 #

Spinning 50:00 [4]
ahr:167 max:190

Note

Start taper for the weekend. Maybe a swim tomorrow.

Tuesday Feb 13, 2007 #

Note
(rest day)

Monday Feb 12, 2007 #

Spinning 55:00 [4]
ahr:161 max:186

Mixed ride.

Strength/Core (gym) 20:00 [2]

Short session.

Sunday Feb 11, 2007 #

Orienteering race 56:17 [4] *** 7.0 km (8:02 / km) +130m 7:21 / km
spiked:13/13c shoes: Icebug MR3 (2007, orange)

Good run at L Maria. Snow depth was only 2-4 inches and almost melted away on some south-facing hills. Great course by Justin and Molly to keep us off the ski trails and in the woods most of the time.

Ski (classic) (control retrieval) 45:00 [3]
spiked:5/5c

Skied the loop around the north side of the park. Lost my master map right at the beginning. Luckily the ski controls are just off trail and I had earlier visited the two that weren't.

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