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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Nov 27, 2005:

activity # timemileskm+m
  Run4 3:38:40 27.62(7:55) 44.46(4:55)
  Orienteering3 2:42:11 13.3(12:11) 21.41(7:35) 445
  Map Hike/Run1 20:00 1.37(14:38) 2.2(9:05) 40
  Total6 6:40:51 42.29(9:29) 68.07(5:53) 485

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Sunday Nov 27, 2005 #

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Spikes

warmup

Orienteering race 49:28 [4] *** 6.4 km (7:44 / km) +255m 6:27 / km
shoes: VJ Spikes

A real butt-kicker of a course. Lost about 1:45 - 2:00 on 2nd control, but mostly clean otherwise. Really concentrated on flow and efficiency once we got back over the mountain (after #6). Before that, the terrain was pretty rough and/or extremely steep so it was hard to have any flow at all.

Saturday Nov 26, 2005 #

Event: QOC: Balls Bluff Sprints
 

Orienteering warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: VJ Spikes

2 x 10 minute warmup before each of the sprints.

Orienteering race 9:07 [4] *** 1.3 km (7:01 / km) +90m 5:13 / km
shoes: VJ Spikes

Balls Bluff qualifying sprint. Really good race. Only a bit of hesitation on the long leg to the swamp -- otherwise clean.

Orienteering race 10:22 [4] *** 1.49 km (6:57 / km) +100m 5:13 / km
shoes: VJ Spikes

Not as good of a race. Flubbed #1 a bit right. Probably because I wasn't reading the map.

Then flubbed the last control even more -- careless coming off the spur and went to a control in a stream parallel and well to the west of where I wanted to be.

Also, a bit slow on one of the easy controls in the middle when I veered too far left and got caught up in downed trees and stuff while straight line or right was very clean.

Map Hike/Run 20:00 [2] *** 2.2 km (9:05 / km) +40m 8:20 / km
shoes: VJ Spikes

Went with Dasha to trail Kolya on the final part of his Sprint qualification adventure.

Final A - Splits

Heat A1 - Splits

Friday Nov 25, 2005 #

Orienteering 1:13:14 [3] *** 9.0 km (8:08 / km)
shoes: Spikeless VJs

Line-O with Nadim at Great Falls. Nadim went above and beyond and prepared a commemorative map for the occassion.

Really nice time. I love this place. We even got down to Bear Island - actually the first time I ever orienteered there. Quite a trip! I wish I could do that area in a race.

Legs felt loose and felt like I had good "balance," though right quad still a bit sore/tight.

I saw many deer and think I saw a fox. I don't think it was the swamp variety, but hard to be sure.

Thursday Nov 24, 2005 #

Run 50:30 [2] 5.8 mi (8:42 / mi)
shoes: Asics

Around the lake, plus extra loop out to Clopper and back. Slow and quads (especially right one) were sore/tired.

Wednesday Nov 23, 2005 #

Run 1:38:30 [3] 12.91 mi (7:38 / mi)
shoes: Reeboks

to Falls Bridge

to first train bridge in 47:58, then 2:40 to get to Falls Bridge from there (.35 miles) and 47:51 back.

Cold. I wonder if having cold legs impairs performance? Should I put something else on besides shorts?

Tuesday Nov 22, 2005 #

Run warm up/down 17:00 [2] 1.7 mi (10:00 / mi)
shoes: Asics

~7 minutes before and ~10 after.

Run 42:40 [3] 10.0 km (4:16 / km)
shoes: Asics

DVOA TNT with Tom. Ran the 2nd half without a headlamp. Was fast miles 3 and 4 but 5th was a bit of an effort.

Splits about 22:20 and 20:20

Oh, and as Tom noted, no sign of the hamstring injury:)

Monday Nov 21, 2005 #

Note

Leg feels Ok today. Time to start training again -- after today, because I doubt I'll have time :( (Sixers game tonight...) Still, nothing hard this week, but definitely some running.

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