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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmpbllj

In the 7 days ending Nov 12, 2006:

activity # timemileskm+m
  Orienteering2 2:30:36 13.3(11:20) 21.4(7:02) 7019 /22c86%
  Running1 43:44 4.75(9:12) 7.64(5:43)
  Total3 3:14:20 18.05(10:46) 29.04(6:41) 7019 /22c86%
averages - sleep:6.8 weight:182lbs

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Sunday Nov 12, 2006 #

Orienteering race 1:35:29 [4] 13.95 km (6:51 / km) +70m 6:41 / km
ahr:152 shoes: Brooks Adrenaline ASR

After narrowly beating Andrew by 13 sec on Sat, my desparate plan was to run a clean race (my usual plan) and see if a longer course with lots of points would result in Andrew making an error to compensate for his much faster speed. I felt pretty good when I errors were small (couple of hesitations, two 90 degree errors on trails that I caught pretty quickly, and one off-at-45-degrees because I had seen my first fellow competitor in a long time). Alas, it was not to be...he got me by a minute and some change for both Day 2 and overall. Overall, the cadets seemed to make fewer errors and I didn't hear of any 10+ minute errors for the whole weekend. I hope we are starting to see a general increase in O-performance across-the-board. We'll see. I think my fall performance has done what I that clean nav can more than make up for raw speed, which even the slow cadets have on me.

Saturday Nov 11, 2006 #

Event: BATONA 500

Orienteering race 55:07 [5] *** 7.45 km (7:24 / km)
ahr:162 spiked:19/22c slept:6.0 shoes: Low Top O-spikes

DVOA's A-meet at Batona. Had a decent race. Started out slow, making sure I hit the first few controls right on. Started to feel like I understood the map and started to take plan became "just execute" for points 5, 6, and 7, and I made errors on each of them. Then, I backed off at bit and started to hit them pretty steady. Did all rough compass work, with a few exceptions...never set a bearing today. During the Blue course talk-through, many of the cadets are setting deliberate bearings. I may try setting a few tomorrow...realized that it may be faster on some of these controls to blaze through some of the areas on a good bearing, trying to hit the control, and if not, then just bounce off the catching feature, since most of the controls have a no-fail catching feature within about 100m.
2910 in

Tuesday Nov 7, 2006 #

Running intervals 43:44 [4] 4.75 mi (9:12 / mi)
ahr:128 max:172 slept:7.5 weight:182lbs shoes: Grey Kayano

After A's bathtime, I ran down to Shea Stadium and did 3 x 1200m intervals. I couldn't read my watch, so I had no idea what time I was doing them in. I did 200m rest between the first two and then had to hit the porto-pot for the send...can tell from the times. With WPR grading, looks like I will have to settle for a run into the office on Thursday...have to remember to take clothes along tomorrow morning so I can leave the uniform at work.
4:33 (162)
4:38 (166)
4:20 (172)

6:40 +
19:40 in
17:20 -

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