Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mgb

In the 7 days ending Jun 10, 2012:

activity	#	time	miles		km		+m
Running	6	3:16:25	21.37		34.4		156
Orienteering	2	1:57:38	7.41	(15:52)	11.93	(9:52)	263
Total	6	5:14:03	28.78		46.32		419

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Sunday Jun 10, 2012 #

11 AM

Running warm up/down 7:14 [3] 0.8 mi (9:00 / mi) +2m 8:56 / mi

Orienteering race 54:14 [3] 3.72 mi (14:35 / mi) +113m 13:19 / mi

New map but an old one. Going out on green (the longest one) and the orienteering went pretty well. The map was mostly ok, but it was a little bit harder to run then the map indicates. Not really anything green, but a lot of undergrowth. I didn't push too hard, but a comfortable pace at a fairly good clip.

2: The control might have been on the wrong boulder according to my GPS.
11: Turned off the path too early. Think there was an unmapped boulder, or the boulder on the map was further south.
12: Went quickly out to the path due to the undergrowth, but I should have gone left instead.

QR: http://www.sprintseries.org/doma/show_map.php?user...

C • Control 2 3

Running warm up/down 5:08 [3] 0.49 mi (10:32 / mi) +8m 10:02 / mi

Orienteering 35:57 [2] 1.88 mi (19:07 / mi) +85m 16:46 / mi

Picking up controls.

Green - Splits

Saturday Jun 9, 2012 #

7 AM

Running 49:14 [3] 5.9 mi (8:21 / mi) +112m 7:53 / mi

Comfortable run in the morning. Ran mostly on my forefoot and felt pretty good.

Thursday Jun 7, 2012 #

5 PM

Running 15:49 [3] 1.84 mi (8:36 / mi)

Running to Alewife to pick up car. GPS did not kick in until a mile in.

Orienteering 27:27 [3] 1.81 mi (15:10 / mi) +65m 13:39 / mi

I did not try to run fast today, plus not having a compass messed things up a bit. I definitely got off bearing for the first two controls. Looking at my GPS, I probably missed 1.5 minutes to the first one and about 1 minute to the second one. After that I got much more careful with my orienteering, but that slowed down my running.

QR: http://www.sprintseries.org/doma/show_map.php?user...

Wednesday Jun 6, 2012 #

6 PM

Running 44:11 [3] 5.18 mi (8:31 / mi) +27m 8:23 / mi

Heading out for a run, not knowing first where I was going to go, but I headed up to Fresh Pond. I have never gone around the pond before, so that was fun.

I keep experimenting with forefront foot running, switching things every mile or so. It feels like you are almost forced to run faster when you do it, but I don't know if it is more economical yet. I guess that would be the winning combination.

Tuesday Jun 5, 2012 #

6 PM

Running 12:22 [3] 1.38 mi (8:58 / mi)

To track.

Running warm up/down 4:43 [3] 0.54 mi (8:47 / mi)

Running warm up/down 2:55 [3] 0.34 mi (8:33 / mi)

Running warm up/down 10:00 [3]

Drills

Running intervals 9:13 [3] 1.16 mi (7:57 / mi) +1m 7:55 / mi

All of the fast guys were there today. I did not join them though. Not that I could have kept up on a normal day, but I wanted to do something easy so I did my own program. 5x200 with easy 200 jog in between. 5k pace.

200m: 48.5 (6:13 min/mile)
Rest: 1:13.0
200m: 50.2 (6:26 min/mile)
Rest: 1:18.7
200m: 48.1 (6:10 min/mile)
Rest: 1:19.3
200m: 48.0 (6:09 min/mile)
Rest: 1:18.3
200m: 49.5 (6:21 min/mile)

Running 12:24 [3] 1.33 mi (9:20 / mi) +6m 9:12 / mi

Back to Ian's.

Monday Jun 4, 2012 #

8 PM

Running 23:12 [3] 2.41 mi (9:38 / mi)

Easy running with Ian around Cambridge. He has been gracious enough to let me crash at his place until we get our sublet next week.

Trying to change my running form by doing more of forefoot running. Just tried it for 1 mile, and it felt pretty good. Will try to introduce it more in the next couple of weeks, and see if it is something that would work for me.

We stopped at Chipotle and had a burrito. Ian forced me to.

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