Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending Apr 15, 2012:

activity	#	time	miles		km		+m
Running	5	2:42:33	13.92	(11:41)	22.4	(7:15)	24
Orienteering	3	2:29:26	23.24	(6:26)	37.4	(4:00)	165
Cycling	4	2:00:00	33.76	(3:33)	54.33	(2:13)
Total	7	7:11:59	70.91	(6:06)	114.12	(3:47)	189

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Sunday Apr 15, 2012 #

Running warm up/down 20:00 ** 2.5 km (8:00 / km)
shoes: Inov-8 Oroc

Orienteering 35:05 [3] *** 4.9 km (7:10 / km) +165m 6:08 / km
shoes: Inov-8 Oroc

Finished the weekend with a solid run. A few hooks on the first half but mostly very clean. A suboptimal route choice that I had planned for when I came out of the spectator cost me forty seconds on the last loop. Dug deep in the final controls. I think everyone was feeling the effects of the Long so it paid off. One other 40 second mistake to #13 where I didn't have a good attack and my bearing was slightly off. Otherwise very decisive. Ran the whole course entirely alone but did a good job of pushing myself while staying in control. RouteGadget WinSplits

C • good weekend! 4

Middle - Blue - Splits

Saturday Apr 14, 2012 #

Running warm up/down 10:00 [1] ** 1.2 km (8:20 / km)
shoes: Inov-8 Oroc

Orienteering long 1:36:20 *** 14.4 km (6:41 / km)
shoes: Inov-8 Oroc

Reasonably technical Long. Fun race. Happy with my run all though annoyed that Eric Bone got me again this year. That guy really knows how to run a long. The Pack Runninng from WinSplits as always tells some interesting stories. Boris and I had a real battle going. My two bad mistakes were both on vague controls and in both cases I recovered in less then a minute. A few other suboptimal RC's but otherwise everything went according to plan.RouteGadget

Cycling warm up/down (Recovery) 10:00 [1] 2.3 km (4:21 / km)
ahr:95 max:111

C • is that ? 7

Long - Blue - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

Running warm up/down 20:00 [2] *** 4.0 km (5:00 / km)
shoes: Asics Hyperspeed 4

Orienteering (Sprint) 18:01 [3] *** 18.1 km (1:00 / km)
shoes: Asics Hyperspeed 4

Solid run. Good start to the weekend. A couple simple mistakes but otherwise very clean. Did a good job of opening up the throttle when given the opportunity.

2nd and 1st fastest times on the two long legs!!! That's the Wednesday night trainings kicking in.

C • Nice! 7

Sprint - Red/Blue - Splits

Wednesday Apr 11, 2012 #

Cycling 25:00 [2] 11.2 mi (2:14 / mi)
shoes: Clips

6 PM

Running intervals 1:22:33 * 10.7 km (7:43 / km) +24m 7:38 / km
ahr:132 max:194 shoes: Asics Hyperspeed 4

Enough detail to make this week mildly technical. Enjoyed the unconventional challenge off the start. Once I noticed the distortions where the parkway passes over top of the contours the map materialized very quickly.

C • Unconventional 1

Tuesday Apr 10, 2012 #

Cycling 35:00 [2] 12.0 km (2:55 / km)
shoes: Clips

Running 30:00 4.0 km (7:30 / km)
shoes: La Sportiva Crosslite

Monday Apr 9, 2012 #

Cycling 50:00 [1] 22.0 km (2:16 / km)
shoes: Clips

Huge thanks to everybody from GHO who put together this big weekend. Great training and great prep for the races to come!

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