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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Stout

In the 7 days ending Mar 11, 2013:

activity # timemileskm+m
  runnng6 3:12:54 23.75(8:07) 38.22(5:03)
  Orienteering3 2:24:16 10.87(13:16) 17.5(8:15)
  Stretching2 16:00
  Total6 5:53:10 34.62 55.72

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Monday Mar 11, 2013 #

runnng 7:53 [3] 1.0 mi (7:53 / mi)
shoes: Trainers

1 mile warm up

runnng 33:01 [5] 5.0 mi (6:36 / mi)
shoes: Trainers

5 mile progression run. 1st mile at 7:40. 2nd mile at 14:37. 4th mile at 27:17. Last at 33:01. First workout in a while which i felt really good at and my fastest tempo like workout over 4 miles.

runnng 15:00 [5] 1.0 mi (15:00 / mi)
shoes: Trainers

400 cool down and 6 150meter strides ranging from 22 to 23. They started with an easy 50 and then a hard 70 and slow down 30.

Sunday Mar 10, 2013 #

runnng 24:00 [3] 3.0 mi (8:00 / mi)

2 mile warm up and a mile cool down before and after race.

Orienteering race 45:28 [5] 5.9 km (7:42 / km)

The race was not the best. On point 3 i went off the map south on the spur because i went up to early on the spur after getting tangled in barbed wire for like 30 secounds. Also i felt really slow coming into and out of points because my clue card was taped at an angle that i could not read on the run. Last of all from point 11-15 i was in a group of four people running. I was running faster then earlyer on the course but i was not reading the map as well and not running excellent rountes. Overall the rest of the course went really well. My control number 9 felt really fast and a very direct route. I was very proud of this control because that was when i began to catch the group that i ran with the rest of the course.

Saturday Mar 9, 2013 #

runnng 20:00 [3] 2.5 mi (8:00 / mi)

warm up and cool down

Orienteering race 45:57 [5] 5.8 km (7:55 / km)

The course was very fast however i had 3:30 minutes worth of errors. For the frist a meet ever i messed up the first control which was a bit of a dissapointment. Crossing the feild directly before the first control i hugged the vegitation on my left closer to the road rather then the vegatation on my right. This put me roughly 100 meter too close to the road. I reacted to this when i could see the road but did not think i had messed up. When i got to the creek i relized what happeted off toward 1 and hit it right on. On control 3 i was contoring around the spur. Reading the map i thought the control was lower in the rentrant then it was and i found another control where i though mine was and punched it. Then i read its number realized i was wrong on the map and i ran up the rentrant. From stressing out about control 3 i misstakingly checked if a contorl was mine on control 4. I knew it was not but i was not trusing myself. Then on control 11 i was coming down a rentrant and was not reading the map closly enough. I thought the control directly below the rentrant would be mine however it wasnot. Then trying to correct myself i headed a little east because the control was a little bit up from the creek. I found another control however it was not mine. I know read the map closly as i should of coming down the rentrant. I realized i was too far north on the creek and i headed south and found the control on the third try. Overall this course went really well. I thought i did an excellent job entering an leaving controls. My best control was control 9 which i hit perfectly. I think this was the moist navigationly difficult control of the day.

Friday Mar 8, 2013 #

runnng 16:00 [3] 2.0 mi (8:00 / mi)

cool down after memory o

Orienteering 33:24 [4] 3.4 km (9:49 / km)

memory o training nice. messed up on the first control because did not recognize certain vbegitation in the snow

Orienteering 19:27 [4] 2.4 km (8:06 / km)

Practice course. The snow was very annoying and the trails were horable

Wednesday Mar 6, 2013 #

runnng 37:00 [5] 5.25 mi (7:03 / mi)
shoes: Trainers

Ran a 2 mile warm up with streching inbetween miles. Then ran a 2 mile tempo in 12:20. Followed with 2 400 at 78 and 76. Race followed by a workout on back to back days so im happy with the times on the slower end. Still trying to get healthy. Then 1200 meter cool down

Stretching 6:00 [2]

Tuesday Mar 5, 2013 #

runnng 40:00 [5] 4.0 mi (10:00 / mi)

It was a track meet today. I was schedualed to do an iron man of 4 distance events. However due to a storm i only ran the 4 by 800 and 1600. For the my 800 I ran about 2:19 which would be a 5 sec pr. My mile was bad because i did not have time to cool down inbetween events. It was around 5:37 I think. The rain cut the meet short but im still happy for the meet. Not to mention trying to get heathy.

Stretching 10:00 [2]

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