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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Apr 5, 2009:

activity # timemileskm+m
  Orienteering3 3:25:53 12.32(16:42) 19.83(10:23) 91041 /56c73%
  Cycling3 2:56:00 39.77(4:26) 64.0(2:45)
  Swimming2 2:30:00 3.48(43:06) 5.6(26:47)
  Total6 8:51:53 55.57(9:34) 89.43(5:57) 91041 /56c73%

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MoTuWeThFrSaSu

Sunday Apr 5, 2009 #

Orienteering race (Long Pig) 1:08:57 [4] *** 5.8 mi (11:53 / mi) +290m 10:17 / mi
spiked:7/10c shoes: Adidas ADZ16

A bit tired after the relay leg!! Hit nice pace early on but made ticky tacky errors at CP 1 & 6. Ran a familar cross country rote to 8 from the previous day's relay. Bad route choice to 9. Could have been faster bailing to the trail earlier instead of contouring. Slow pace compared to earlier race but reasonable finish to the weekend!!

Sunday Long Green - Splits

Saturday Apr 4, 2009 #

Orienteering race (Pig Sprint) 20:45 [4] 2.0 km (10:23 / km) +45m 9:20 / km
spiked:8/12c shoes: Adidas ADZ16

Burnet Woods Sprint. Started side hil to 1st CP. Uphill and through bandstand to CP2. Easy run to next controls. Sloppy route choice to controls 8 and 9 but finish fine. 3rd in age group.

Orienteering race (Relay) 1:12:26 [4] *** 5.4 km (13:25 / km) +395m 9:49 / km
spiked:13/19c shoes: Adidas ADZ16

US Relay Champs. Ran anchor leg for mixed GHO /CAOC team. Started well but started to loose concentrate on short legs through the fisbee golf course. Regained some composure on the long legs but lost it again near the end on the same controls visited in error before. Worse race on the weekend!!

Saturday Red_8pt - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs
 

Orienteering race (Short Pig) 43:45 [4] *** 3.1 km (14:07 / km) +180m 10:56 / km
spiked:13/15c shoes: Adidas ADZ16

Short Pig at McFarlan Woods Did not run too hard and hit all the controls in relative good stead. Used compass bearing alot and sighted far ahead. Good pace and finished 3rd in age group.

Friday Middle Green - Splits

Thursday Apr 2, 2009 #

Swimming 1:20:00 [3] 3.0 km (26:40 / km)

MTC Swim with Coach Stuart. See blog. A bit weak but swam a 500m time trial in 9:34.

Cycling (Wind Trainer) 1:00:00 [3] 22.0 km (2:44 / km)
shoes: Carnac TRS7

Moderate workout before drive to Cincinnati.

Wednesday Apr 1, 2009 #

Cycling 54:00 [3] 21.0 km (2:34 / km)
ahr:120 shoes: Carnac TRS7

MTC Cycle with Lilly. Six intervals of 4:00 at level 3 and 1:00 at level 4. Legs felt quire strong afte Cuba and right leg stroke looked good.

Note

Tried to run but right knee gave out and hobbled home.

Tuesday Mar 31, 2009 #

Swimming 1:10:00 [3] 2.6 km (26:55 / km)

MTC Swim with Coach JJ. Easy swim after week off. Was able to get my 200m time down to 3:50 with descending set.

Cycling (Wind Trainer) 1:02:00 [3] 21.0 km (2:57 / km)
shoes: Carnac TRS7

Cycle routine of 9:00 and 10:00 sessions at 65% and 80% effort with rest periods. Legs were wel rested and spinning at rpm was easy.

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