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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bpyan

In the 7 days ending May 17, 2009:

activity # timemileskm+m
  running4 3:43:53 28.53(7:51) 45.91(4:53) 341
  Orienteering2 2:37:36 12.05(13:04) 19.4(8:07) 42525 /58c43%
  Total6 6:21:29 40.58(9:24) 65.31(5:50) 76625 /58c43%
averages - sleep:5.7

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Sunday May 17, 2009 #

Orienteering race 1:36:37 [4] *** 12.4 km (7:48 / km) +230m 7:08 / km
spiked:25/25c

Buffalo A-Meet Long
Didnt warm up enough and was very slow in the beginning.....especially obvious when erin passed me and i couldnt even use any power in my legs.....i started gaining speed after about 1/3 of the course....

still got lots of hesitation, and quite a few major mistakes...

but overall, i felt it smoother (maybe because the terrain was fast and easier)...and i would treat it as a good run...not great/not good enough when i check results...

winning time is 71:39...i think 10-15min is lost due to pure running...

Saturday May 16, 2009 #

Orienteering race (Middle) 46:53 [4] *** 4.5 km (10:25 / km) +145m 8:58 / km
17c slept:5.0 shoes: INOV Mudclaw 'O' 330

Buffalo A-Meet Middle

Not enough sleep...

Did a very horrible run....mistake after mistake...I even made a 180degree error!!! ...very slow finish at the end...
winning time: 26:57

Orienteering race (Sprint) 14:06 [5] *** 2.5 km (5:38 / km) +50m 5:08 / km
16c shoes: INOV Mudclaw 'O' 330

Buffalo A-meet, afternoon Sprint
Pretty much all fast running,
made a one-minute mistake....
felt much better than the middles in the morning and was pretty satisfied with my performance....
but still not good enough when seeing a winning time of 11:29...and with a bunch of ppl ahead of me...

Friday May 15, 2009 #

Note
slept:5.0

flew to Buffalo, and had a one day trip to Toronto to see my relatives...back to Buffalo late night

Thursday May 14, 2009 #

running long 55:00 [3] 7.4 mi (7:26 / mi) +100m 7:08 / mi
slept:5.0

Wasnt planning a run before getting on the plane to Buffalo, but the weather turned out to be nice....so I headed out...and it was a pretty nice run under good weather in Seattle...
ran from home, down to burke-gilman to stone way, up to green lake, farther loop...and back via greek row to the quad...

Had 3.5min stuck at intersections....so if i minus those out....i'll be under 7min/mile...:p

Now after the run, I have 30min to pack....

running warm up/down 5:00 [2] 0.55 mi (9:06 / mi)

Jogging back from the quad to home..

Wednesday May 13, 2009 #

running warm up/down 9:00 [3] 1.15 mi (7:50 / mi)
slept:7.0

was debating whether to run or not......decided not to attend the career stuff and go run in the rain
ran from home to the IMA via Burke-Gilman

running tempo (map reading) 30:00 [4] 4.0 mi (7:30 / mi)

Aerobic mode with periodic mild climbs set in the program of the running machine
Read the West Point 09 Blue Long Map @ Lake Popolopen....was mentally difficult to read...and it took me 25min to complete reading the course....and i am sure i missed many details on the way.....difficult to keep the speed while steadying myself to read...
pushed myself faster in the last min.

running warm up/down 11:00 [3] 1.35 mi (8:09 / mi)

cool down a bit on the treadmill, then run home via burke-gilman

Tuesday May 12, 2009 #

running warm up/down 15:00 [2] 3.3 km (4:33 / km) +75m 4:05 / km
slept:5.0

weird sleeping schedule last night.....had some drinks..and got home late...and waited till early class registration, then kind of had a nap...
muscles were pretty weak the whole day...

warm up jog after class from home to the quad and then up to roosevelt high

running intervals 32:16 [4] 6.0 km (5:23 / km)

800m intervals x 6
with 3 min recovery jogging rest in between....

maybe i didnt hv enough guts to push it all out...

2'48>2'51>2'47>2'41>2'40>2'42

but i managed to run the 800m as fast as i "could"

running warm up/down 12:00 [2] 2.4 km (5:00 / km) +30m 4:42 / km

running back from roosevelt high to home

Monday May 11, 2009 #

running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
slept:7.0

Jog from home to quad to join husky running club for the monday run

running long 44:37 [3] 9.4 km (4:45 / km) +136m 4:26 / km

Run the small interlaken loop...using the interlaken blvd most of the way....go thru university bridge, back through arboretum
tried pushing several times...could possibly make a faster run
pushed the last leg running up to the quad
heart wasnt that strong

approx. 3 min stuck in intersections...incl. in total time

poison oak rashes are appearing on my hands and legs...and are getting a bit annoying....><

running warm up/down 5:00 [2] 0.75 km (6:40 / km)

Jog from quad to home

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