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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dcady

In the 7 days ending Apr 29, 2013:

activity # timemileskm+m
  Orienteering4 2:14:43 6.55(20:33) 10.55(12:46) 26820 /23c86%
  running2 1:25:22 7.16(11:56) 11.52(7:25) 24
  strength1 57:04
  walking3 22:42 0.73 1.17 2
  stretching2 22:26
  Total7 5:22:17 14.44 23.23 29420 /23c86%

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Sunday Apr 28, 2013 #

Orienteering race 24:00 [5] 2.0 km (12:00 / km)
shoes: Salomon XA3DUltra2

Data approximate at the moment. Corrections to come. Ankle held up OK. Event held at Trophy point on the campus of West Point. Muddy at first then in and around the buildings. When I left Bob's time wasn't up which was a mystery.
8 AM

Orienteering race 48:00 [5] 1.77 mi (27:07 / mi) +153m 21:22 / mi
shoes: VJ Falcons 10

Middle on day 2 at West Point. GPS track is misleading because I forgot to start the watch at the start. Started it before control 2 but then stopped it and then forgot to start it until control 4 (?). I'll figure this out. Very rocky underfoot. Went slowly but fast enough to place 2nd to Bob. Could have beaten him with a better route choice to #10.

Day 2, Mid, Brown X - Splits

Day 2, Sprint, Brown - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet
 
10 AM

Orienteering race (middle) 46:49 [5] **** 3.7 km (12:39 / km) +75m 11:29 / km
spiked:10/12c shoes: VJ Falcons 10

West Point middle distance on the Popolopen map, HQ at Camp Buckner. Plan was to go steady which is what I did for the most part. Rolled ankle early but kept going gingerly. No real nav issues. Little bobbles here and there but all brief. Course had a number of long linear route choices which of course isn't optimum for a Middle. Nice to see old friends. Second to Bob Lux in M65. QR to come.
2 PM

Orienteering race (sprint) 15:54 [5] ** 2.0 km (7:57 / km) +40m 7:14 / km
spiked:10/11c shoes: Salomon XA3DUltra2

Wasn't sure if I should run on the ankle but Bob loaned me his ankle brace so I thought I'd try it. Felt better running or maybe I was too busy reading the map to think about the pain. Not very speedy but got through it. Ignoring the "R" part of RICE. One biggish bobble on #7 but otherwise respectable. Ibuprofen and ice back at the motel.

Day 1, Mid, BrownX - Splits

Day 1, Sprint, Brown - Splits

Thursday Apr 25, 2013 #

12 PM

walking warm up/down 5:13 [1] 0.35 mi (15:04 / mi) +1m 14:56 / mi
shoes: Brooks Adrenaline GTS 12

running 27:26 [3] 2.85 mi (9:38 / mi) +20m 9:26 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 6:27 [1] 0.38 mi (17:01 / mi) +1m 16:53 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Wednesday Apr 24, 2013 #

walking 5:00 [1]

strength 57:04 [3]

stretching warm up/down 10:26 [1]

Tuesday Apr 23, 2013 #

5 PM

walking 3:00 [1]
shoes: Brooks Adrenaline GTS 12

running warm up/down 5:02 [3] 0.58 mi (8:41 / mi) +2m 8:36 / mi
shoes: Brooks Adrenaline GTS 12

running intervals 52:54 [4] 6.0 km (8:49 / km) +2m 8:48 / km
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:02 [1]
shoes: Brooks Adrenaline GTS 12

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