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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pfc

In the 7 days ending Apr 14, 2008:

activity # timemileskm+m
  MTB (road)2 4:14:00 47.75(11.3/h) 76.85(18.2/h)
  Orienteering3 2:30:52 11.62(12:59) 18.7(8:04) 20028 /30c93%
  Running (trail)1 10:00 0.56(17:53) 0.9(11:07)
  Total4 6:54:52 59.93(6:55) 96.45(4:18) 20028 /30c93%

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Monday Apr 14, 2008 #

Note

Doin' taxes and makin' curtains. Will try to set up RouteGadget after the HoP tomorrow.
C • RouteGadget 3

Sunday Apr 13, 2008 #

Event: MNOC - Lake Maria State Park
 

Orienteering race 52:54 [4] *** 6.7 km (7:54 / km) +160m 7:03 / km
spiked:13/15c shoes: Salomon XA Pro 3D (2007, gray)

Fairly difficult course (set by Todd) with lots of route choices and almost no trail running. Effort upped by about 3-4 inches of slushy snow from the Friday storm, but otherwise it was good weather, 40s and sunny. Legs a little soft from yesterday.

Red - Splits

Saturday Apr 12, 2008 #

MTB (road) 2:30:00 intensity: (1:40:00 @3) + (50:00 @4) 25.0 mi (10.0 mph)

Bike section of Bike-Hike-BBQ. Tough day, with low 30s, light sleet/snow and 15-20 mph north wind. Went from Andrews Park to Coon Rapids Dam (on foot for 2 CP) then trail corridor over to a city park, then Elm Creek paved/grass trails (with snow on the grass), then a cold road ride against the wind to another foot-O section, then to the finish.
C • Splits? 2

Orienteering 1:02:00 [3] ** 6.0 km (10:20 / km)
spiked:5/5c

On topo map. 2 points at Coon Rapids Dam and 3 in Elm Creek.

Wednesday Apr 9, 2008 #

MTB (road) 1:44:00 [3] 22.75 mi (13.1 mph)

Met Dave and Rick at Brian's house and the four of us did a cold ride. River loop out to Wabasha St bridge, with trail biking at Crosby and Minnehaha.

Tuesday Apr 8, 2008 #

Note

TNT Lake Elmo

Orienteering (random-o) 35:58 [4] ** 6.0 km (6:00 / km) +40m 5:48 / km
spiked:10/10c shoes: Salomon XA Pro 3D (2007, gray)

TNT random-O at Lake Elmo. Since the permanent course points are marked by letters A-Z, we each drew a random 10 control course using Scrabble tiles. I got F-R-I-P-S-O-U-V-C-H. Started at 7 PM and ran into the twilight.

Splits: wrong @*#!$@ setting on my watch - none recorded. Sorry.

Running (trail) 10:00 [2] 0.9 km (11:07 / km)
shoes: Salomon XA Pro 3D (2007, gray)

Cooldown run

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