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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Nov 13, 2005:

activity # timemileskm+m
  Orienteering3 3:51:33 21.59(10:43) 34.75(6:40) 985
  Run5 2:27:15 18.45(7:59) 29.69(4:58)
  Bike2 1:13:00 14.0(5:13) 22.53(3:14)
  Total6 7:31:48 54.04(8:22) 86.97(5:12) 985

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MoTuWeThFrSaSu

Sunday Nov 13, 2005 #

Run warm up/down 12:00 [2] 1.2 mi (10:00 / mi)
shoes: VJ Spikes

warmup. stomach not happy.

Orienteering race 2:32:48 [4] 22.2 km (6:53 / km) +680m 5:58 / km
shoes: VJ Spikes

Long Champs.
Good race. Had problems on #1. Never got into the map (scale problem?) Later, some non-optimal route choices. Felt good up until the way to control #26, when I started to feel fatigued. Maybe not enough water? (1 cup at each water stop and 1 cup + 1 gatorade at rest stop, + 3 gus throughout)

Blue Long - Splits

Saturday Nov 12, 2005 #

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: VJ Spikes

warmup with Speedy.

Orienteering race 1:05:45 [4] *** 9.9 km (6:38 / km) +225m 5:58 / km
shoes: VJ Spikes

Good race. Lost a couple minutes (2?) on trail bend control (in trail maze) due to needlessly aggressive route (because I misread a control when plotting my route.) A very sprint-like leg (at least planning-wise.)

A couple other bobbles, vegetation problems, single-tick fence crossings, and shoe-tieing slowed down a little bit.

Blue 1 - Splits

Friday Nov 11, 2005 #

Event: US Long Course Champs
 

Run warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: VJ Spikes

warmup and warm down after sprint. (Longest warmup ever?)

Orienteering race 13:00 [4] *** 2.65 km (4:54 / km) +80m 4:16 / km
shoes: VJ Spikes

Fair Hill sprint.
A really good race. Lost some time on #2 because I didn't see the trail and paused at control. Then on last control because I slacked off pace. Otherwise clean and good flow. Didn't feel like I was pushing too hard, although I know I was running very fast at times.

Chapel Sprint - Splits

Wednesday Nov 9, 2005 #

Run 39:40 [2] 4.75 mi (8:21 / mi)
shoes: Adidas

to museum slowly.

Tuesday Nov 8, 2005 #

Bike 15:00 [2] 3.5 mi (4:17 / mi)

to work.
less traffic, but more buses. Anyway, better time.

Bike 18:00 [2] 3.5 mi (5:09 / mi)

from work

Run warm up/down 6:00 [2] 0.7 mi (8:34 / mi)
shoes: Asics

DVOA training. Down to path.

Run tempo 44:35 [3] 6.3 mi (7:05 / mi)
shoes: Asics

DVOA training. Ran with TomO. A bit faster than I had planned, but a good, solid effort. Went down to Walnut Lane bridge and back. Really need to get a better headlamp for this, although the path is just good enough to not really need it.

22:53 out (assuming warmup was exactly 6 minutes)
21:41 back (slightly uphill)

Monday Nov 7, 2005 #

Bike 40:00 [2] 7.0 mi (5:43 / mi)

to/from work

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