Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dabond

In the 7 days ending May 22, 2006:

	activity	#	time	miles		km		+m
	orienteering	3	5:17:44	11.17	(28:26)	17.98	(17:40)	380	25 /	46c	54%
	run (road/grass)	5	2:22:00	1.5		2.41		115
	road cycling	2	40:00
	Total	7	8:19:44	12.67		20.4		495	25 /	46c	54%
averages - sleep:5.5

3:31

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Monday May 22, 2006 #

road cycling (easy short ride) 20:00 [2]

Note

Track season now, with no orienteering for a while.

Sunday May 21, 2006 #

run (road/grass) warm up/down 7:00 [2]
shoes: Asics Gel DS Trainer

orienteering race 3:10:00 [3] **** 9.2 km (20:39 / km) +210m 18:32 / km
spiked:9/14c shoes: Brooks Cascadia

Not a great day, but a learning experience. My compass broke between 1 and 2 and I was able to stay in contact with the map by slowing down slightly. My big problem occurred at 12 and 13 after the sun had come back out, and I was using that for direction and not being as in contact with the map. Didn't go to #14 when I realized I was already over 3 hours.

run (road/grass) hills (warmdown) 14:00 [2] * 1.5 mi (9:20 / mi) +115m 7:32 / mi
shoes: Brooks Cascadia

The climb back from the finish to parking. Ugh!

Saturday May 20, 2006 #

run (road/grass) warm up/down 10:00 [2]
shoes: Asics Gel DS Trainer

orienteering race 1:38:00 [3] **** 4.6 km (21:18 / km) +95m 19:19 / km
spiked:4/14c

A rather embarrassing day of orienteering. Two 5+ minute mistakes, and several smaller ones.

Red - Splits

Friday May 19, 2006 #

Event: US Team Trials

run (road/grass) warm up/down 4:00 [2]
slept:5.5 shoes: Asics Gel DS Trainer

Too short a warmup, after the long drive to St. Louis.

orienteering race 29:44 [4] ** 2.6 mi (11:26 / mi) +75m 10:30 / mi
spiked:12/18c shoes: Asics Gel DS Trainer

My first sprint orienteering race, and it was a lot of fun. I stepped on something near control two, and lost about 2 minutes trying to remove it from my shoe's sole. The first third of the race showed the problem with the limited warmup.

run (road/grass) warm up/down 10:00 [2]
shoes: Asics Gel DS Trainer

Sprint - Splits

Thursday May 18, 2006 #

road cycling (easy short ride) 20:00 [2]

Wednesday May 17, 2006 #

run (road/grass) warm up/down 31:00 [2]
shoes: Asics Gel DS Trainer

run (road/grass) (Reps) 15:00 [3]
shoes: Asics Gel DS Trainer

6 x 30-35s w. 2 minute walk in between. This is much more a preparation for track races than orienteering.

Tuesday May 16, 2006 #

run (road/grass) warm up/down 30:00 [2]
shoes: Asics Gel DS Trainer

run (road/grass) intervals (N. UAH loop) 21:00 [4]
shoes: Asics Gel DS Trainer

5 x (2:55,2:51,2:50,2:50,2:48) w/ 95-100s jog between

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