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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Jul 2, 2006:

activity # timemileskm+mload
  Bike - Road4 3:36:20 38.99 62.7561.4
  Orienteering1 52:12 2.68(19:29) 4.31(12:07) 21049.6
  Run - Trail1 34:30 3.79(9:06) 6.1(5:39)10.4
  Total4 5:03:02 45.46 73.16 210121.3
averages - rhr:43

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MoTuWeThFrSaSu

Sunday Jul 2, 2006 #

Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm
 

Bike - Road (crystal lake) 50:20 [3] 20.0 km (2:31 / km)
ahr:98 max:122 shoes: Cannondale ST1000

early am ride up by lake - quite breezy - stiff headwind in open areas

Orienteering race (Ratlum Mtn #1) 21:07 [5] 1.76 km (12:00 / km) +90m 9:33 / km
shoes: Jalas Champion

warm, but oppressively so. Numerous hesitations in first half, slow in laurel. 3rd behind J-J & Samantha

Splits

Orienteering race (Ratlum Mtn #2) 31:05 [5] *** 2.55 km (12:11 / km) +120m 9:52 / km
shoes: Jalas Champion

3rd again behind J-J & Sam
Splits

Sprint 1 - Short - Splits

Sprint 2 - Long - Splits

Saturday Jul 1, 2006 #

Note


2006 Top 10 Motivation List:

1) total training volume ~ 300hrs [-12 hrs]

2) 100min+ run at least once per week - [11/21]

3) run on map at least once per week [15/22

4) sub-30:00 at Manchester

5) 85+ point runs at US or NA champs in M40

6) win 30pt local sprint

7) top 10 at a 40 point sprint event (BG#1 = 11th)

8) Billygoat top 15 finish (28th)

9) Run Mount Washington Road Race

10) Improve Attackpoint Ranking to 83% [headed the wrong direction as of 4/14]

Run - Trail (sampler) 34:30 [3] 6.1 km (5:39 / km)
ahr:115 max:143 rhr:43 shoes: Adidas Response Trail XI

sampler w/ Bruce & Regina. many fdf's pinging the back of my head, but none managed to land a blow

Bike - Road (powerlines & back) 35:00 [3]
ahr:106 max:126 shoes: Trail-a-bike

lake & back w/ Jackson.

Bike - Road (lake & back) 21:00 [3] 7.5 km (2:48 / km)
ahr:96 max:121 shoes: Adidas Response Trail XI

to bridge & back w/ Hayden

Tuesday Jun 27, 2006 #

Bike - Road (lake & back 2x) 45:00 [3] 13.0 km (3:28 / km)
shoes: Trail-a-bike

once with Hayden, once w/ Jackson - town fixing road, meaning soft dirt and lots of loose gravel - hard work with trail-a-bike.

Legs still sore, must have pounded Sundays downhills harder than I realized trying to evade the G...

Monday Jun 26, 2006 #

Bike - Road (woodlake/gottier) 30:00 [3] 13.25 km (2:16 / km)
shoes: Cannondale ST1000

legs tight from yesterday, short but fast ride to loosen things up in am.

Bike - Road (slr) 35:00 [2] 9.0 km (3:53 / km)
shoes: Trail-a-bike

w/ hayden & jackson

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