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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Oct 9, 2005:

activity # timemileskm+m
  Run5 4:15:54 30.83(8:18) 49.62(5:09) 280
  Orienteering2 1:49:46 9.13(12:01) 14.7(7:28) 36511 /17c64%
  Total6 6:05:40 39.96(9:09) 64.32(5:41) 64511 /17c64%

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MoTuWeThFrSaSu

Sunday Oct 9, 2005 #

Event: Iron Hill
 

Orienteering race 49:16 [4] **** 7.2 km (6:51 / km) +165m 6:08 / km
ahr:156 max:164 spiked:11/17c shoes: VJ Spikes

Quite a good race. I executed very well, read ahead, and adjusted speed appropriately. I did have some hestitations and (very) slightly missed 1, 7, 9, 11. Almost mispunched 13 but was reading the codes on every one (not standard practice) partially because I heard Angelica mispunched and partially because I was seeing extra controls everywhere.

Also, 2 small route choice bobbles.

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Spikes

Saturday Oct 8, 2005 #

Orienteering 1:00:30 [2] *** 7.5 km (8:04 / km) +200m 7:07 / km
ahr:129 max:151

At Mt. Misery. Very slippery in the rain.
Used my old pair of misamtched shoes (one spike, one without).

Friday Oct 7, 2005 #

Run 46:49 [2] 5.0 mi (9:22 / mi)
shoes: Adidas

milage approximate (went to end of waterworks).

Thursday Oct 6, 2005 #

Run 45:00 [2] 5.0 mi (9:00 / mi)
shoes: Adidas

Approximate milage (went up to those new condos along the Delaware from work and back the same route.)

Tuesday Oct 4, 2005 #

Run warm up/down 6:30 [1] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Run 50:00 [2] 5.83 mi (8:35 / mi) +280m 7:28 / mi
shoes: Adidas

3%, 7 mph

Run warm up/down 6:30 [1] 0.75 mi (8:40 / mi)
shoes: Adidas

from gym

Monday Oct 3, 2005 #

Run 1:26:08 [3] 12.0 mi (7:11 / mi)
shoes: Asics

45:00 out
41:08 back

Holy negative amortization, Batman!
This felt really easy and smooth on the way out. I thought I would push a little more on the way back, and did so.

Run warm up/down 4:57 [1] 0.5 mi (9:54 / mi)
shoes: Asics

twice around the block

Note

left leg is really feeling beat up today. The ankle did not bother me during the course on Sunday. I did not use the Active Ankle since I wasn't sure these things are reversible (they must be, but I didn't want to risk it) but the tape job was fine.

Today, however, around work the ankle was tender.

Additionally, I somehow rammed my right knee into the back right of the other knee during the race. It is a real contusion and hurts a lot right now.

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