Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: PG

In the 7 days ending May 14, 2005:

	activity	#	time	miles		km		+ft
	trail running	3	2:29:21	6.21		10.0
	biking	2	2:23:32	43.4	(3:18)	69.85	(2:03)
	orienteering	1	1:25:29	5.47	(15:38)	8.8	(9:43)	1312
	track	1	39:08	3.11		5.0
	nautilus machines	1	15:00
	Total	7	7:12:30	58.19		93.65		1312
averages - weight:140.2lbs

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Saturday May 14, 2005 #

Event: WCOC Spring O Weekend

trail running 8:30 [2]
shoes: Integrators

Warm-up

orienteering 22:21 [4] 2.5 km (8:56 / km) +328ft 7:27 / km
ahr:147 max:160 shoes: Integrators

WCOC sprint at Osbornedale. Felt really sluggish, no zip at all. A bit on the warm/humid side, which may have contributed. Routes/comments for both the sprint and the red course.

orienteering 1:03:08 [3] 6.3 km (10:01 / km) +984ft 8:06 / km
ahr:142 max:161 shoes: Integrators

Red course at Osbornedale, legs had even less energy. And the willpower wasn't great either! But the post-race socializing was excellent!

Sprint - Splits

Red - Splits

Friday May 13, 2005 #

biking 1:09:30 [3] 20.75 mi (3:21 / mi)
weight:139lbs

Up to Lake Wyola and back, moderate effort. Felt easy going up because, as I discovered coming back, I'd had a nice tailwind, so coming back down seemed harder.

biking 9:20 [2] 2.3 mi (4:04 / mi)

Cool-down

Thursday May 12, 2005 #

track 19:18 [5] 5.0 km (3:52 / km)
max:165 weight:139lbs shoes: Air Max Trail

5 x 1000 at the Eaglebrook track (3:53, 3:50, 3:51, 3:52, 3:52), with 2 minutes slow jog/walk for recovery. Legs felt a little sluggish. Cool and very windy.

track 19:50 [2]
shoes: Air Max Trail

Before and after.

Wednesday May 11, 2005 #

trail running 15:55 [3]
shoes: Air Max Trail

Warm-up

trail running race 21:50 [5] 5.0 km (4:22 / km)
ahr:162 max:176 weight:141lbs shoes: Air Max Trail

5K XC race in Springfield's Forest Park. Good hard effort, pulse was 170+ for the last 10 minutes. Best time last year was 22:13, best time ever 19:20 in 1983. Course is 45 seconds to a minute slower than the Northmapton course. Good training for sprints!

trail running 28:48 [2] 5.0 km (5:46 / km)
max:150 shoes: Air Max Trail

Ran the course again, easy pace, in the opposite direction than the race goes just for a change of scenery.

Tuesday May 10, 2005 #

biking 1:04:42 [4] 20.35 mi (3:11 / mi)
ahr:143 max:158

Ol Deerfield / River Road loop. Put in a good effort, was about a minute and a half better than my best time last year. Legs seem to be a little stronger, although I haven't gone up in the hills yet.

Monday May 9, 2005 #

trail running 1:14:18 [3]
weight:142lbs shoes: Air Max Trail

Bull Hill - Greene Swamp loop on Mt. Toby (trails all the way -- the USGS map is missing a bunch of them, and the ones it has are wrong in places). Decent pace. This used to be a medium length run, now it's a long one. But it was more than the hour I had been oginally hoping to do. Need to get ready to run Nipmuck in 4 weeks. Lost my over-50 course record last year, need to see if I can get the over-60 one. Should be doable, but the legs are getting older and if it's a hot day....

C • 3

Sunday May 8, 2005 #

nautilus machines 15:00 [1]

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