Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending May 2, 2011:

activity	#	time	miles		km		+m
Orienteering	6	5:02:05	22.54	(13:24)	36.27	(8:20)	1261
Running	5	3:01:42	14.75	(12:19)	23.74	(7:39)	485
Total	8	8:03:47	37.29	(12:58)	60.01	(8:04)	1746

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Monday May 2, 2011 #

12 PM

Orienteering 24:36 *** 2.57 km (9:35 / km) +167m 7:14 / km
ahr:145 max:168 shoes: La Sportiva Crosslite

Hanging the biodegradable controls.

Eric <3 Surebridge

1 PM

Orienteering 1:04:46 **** 6.86 km (9:26 / km) +307m 7:43 / km
ahr:162 max:180 shoes: La Sportiva Crosslite

Great Middle distance training with Jeff on South West tip of Surebridge. Incredibly difficult. Not as smooth as I would have liked but great experience. Oddly felt better rested today then all weekend. Suspecting dehydration may have been a factor...Map

Sunday May 1, 2011 #

8 AM

Running warm up/down 13:00 [1] 1.23 km (10:35 / km) +85m 7:52 / km
ahr:132 max:158 shoes: La Sportiva Crosslite

Orienteering long 1:54:05 *** 14.46 km (7:53 / km) +538m 6:39 / km
ahr:167 max:183 shoes: La Sportiva Crosslite

O-speed about 9.5min/km. Two similar errors of moderate severity. The two most challenging controls on the course and I loose it on both of them. I realized after words I wasn't doing a proper job of following along. Otherwise I had a reasonable race. Pleasantly I didn't have any silly mistakes and didn't feel unmanageably fatigued at the end of the 12km course.RouteGadget

Generally speaking I didn't feel very focused all weekend. Last year I had much better results at WP and I am most certainly in better shape now then I was then. With a bit of rest and more practice in New York I'm confident my racing edge will be sharpened again. Despite the mistakes, I still had a great time and got lot's of good feedback. We'll just have to wait till the Team Trials...

Long Blue - Splits

Saturday Apr 30, 2011 #

Event: West Point A-meet

9 AM

Running 16:08 1.65 km (9:48 / km) +70m 8:05 / km
ahr:155 max:183

Orienteering (Middle) 48:43 *** 5.54 km (8:48 / km) +200m 7:27 / km
ahr:166 max:193 shoes: La Sportiva Crosslite

Forgot to start my watch at the beginning. O-speed was over 10min/km. Didn't as sharp as I would have liked at the beginning of this one. Realized after the race that I wasn't checking my compass or the relative height of the control enough.RouteGadget

1 PM

Running warm up/down 9:43 1.22 km (7:59 / km) +39m 6:53 / km
ahr:126 max:167 shoes: La Sportiva Crosslite

Orienteering (Sprint) 19:55 2.84 km (7:01 / km) +49m 6:28 / km
ahr:184 max:192 shoes: La Sportiva Crosslite

A nice forest sprint. Felt a lot better at the beginning of this one. Right on the map flip the out of bounds area to the first control through me for a loop. Should have just gone straight, but instead I wanted to avoid going out of bounds and ended up off the side of hill in the thick green. Climbed back up the hill but didn't immediately realize I scrambled around the flag. Lost 2 minutes.RouteGadget

Middle Blue - Splits

Sprint R/B - Splits

Friday Apr 29, 2011 #

Orienteering 30:00 [1] *** 4.0 km (7:30 / km)
shoes: Asics Gel 1150

Taking it easy enjoying the great terrain Hamilton has to offer...

Thursday Apr 28, 2011 #

5 PM

Running tempo 1:09:27 9.03 km (7:41 / km) +173m 7:01 / km
ahr:153 max:192 shoes: Asics Gel 1150

4km threshold run with a lot of climb. Tried not to push too hard with the weekend coming up. Still not completely recovered. Heart rate stayed pretty high. Thinking that month I lazed around in late January early February is coming back to bite me.

Tuesday Apr 26, 2011 #

5 PM

Running intervals 1:13:24 10.62 km (6:55 / km) +118m 6:33 / km
ahr:158 max:192 shoes: Asics Gel 1150

Authentic TNT with the Hamilton crew! Still pretty burnt from the weekend. Coach Hans had us doing meat and potato training... 1, 2, 3, 2, 1 minutes with 1 rec twice. I took them at recovery interval pace, if there is such a thing.

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