Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mikeminium

In the 7 days ending Oct 26, 2009:

activity

time

miles

walking

4:25:00

1.24

2.0

16c

orienteering

4:03:24

12.12

(20:05)

19.5

(12:29)

627

32c

road running

49:16

6.0

(8:13)

9.66

(5:06)

trail running

20:00

1.37

(14:38)

2.2

(9:05)

16c

Total

9:37:40

20.73

33.36

627

64c

averages - weight:160lbs

4:00

0:00

» now

Monday Oct 26, 2009 #

walking 25:00 [1] * 2.0 km (12:30 / km)
16c weight:161lbs shoes: Starter Carson 2

setting controls for school orienteering program.

trail running 20:00 [2] * 2.2 km (9:05 / km)
16c shoes: Starter Carson 2

mix of jogging & walking the course with kids. Mostly open school grounds but a few yellow level placements.

Sunday Oct 25, 2009 #

orienteering race 1:25:21 [4] **** 7.3 km (11:42 / km) +180m 10:25 / km
16c shoes: Jalas hi-top O' shoes

Cat's Agenda map. What is it with all these "Cat" names in the maps up here? Technical, challenging terrain, but more trail choices than the previous day.

Red Day 2 - Splits

Saturday Oct 24, 2009 #

Event: ICO Halloween Night O

orienteering race 1:35:09 [4] ***** 7.6 km (12:31 / km) +282m 10:34 / km
16c shoes: Jalas hi-top O' shoes

Red course at US Champs. Cat's Meow map near Plymouth, WI.

Red Day 1 US Champs - Splits

Friday Oct 23, 2009 #

Event: US Individual Champs 2009

orienteering race 1:02:54 [3] **** 4.6 km (13:40 / km) +165m 11:36 / km
shoes: Jalas hi-top O' shoes

rainy day in the kettle-moraine area of Wisconsin. Hepcat map near Plymouth, WI. Training event for US Champs. Overshot #4 and relocated on the trail, costing me perhaps 3-4 minutes Otherwise, fairly clean for a glasses-fogged rainy day in technical terrain.

Course length published on map is 4.4 km, but there was at least 100m run each way from the actual start/finish to the triangle on the map, so I'm calling it 4.6.

Wednesday Oct 21, 2009 #

walking 4:00:00 [1]
weight:160lbs

seal-coating driveway. actual job took about 8 hours.

Tuesday Oct 20, 2009 #

road running warm up/down 18:30 [1] 2.0 mi (9:15 / mi)
weight:159lbs shoes: Starter Carson 2

warm up (1 mile, time estimated) and cool down (1 mile in 9:03) at Joyce Park.

road running intervals 30:46 [4] 4.0 mi (7:42 / mi)
shoes: Starter Carson 2

Joyce Park Bike Path. 2 minute recovery between each mile. First 3 miles, I ran at 8:00 pace as a "rabbit" for the girls to catch. They started from 10 to 40 seconds behind me based on their target pace. I ended up going just a little fast on all 3 miles. The fourth mile was an extra one for myself, pushing harder.

7:52, 7:55, 7:48, 7:11

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