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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rosstopher

In the 7 days ending Apr 18, 2010:

activity # timemileskm+m
  orienteering6 3:31:42 18.83(11:14) 30.31(6:59) 1
  Road run6 2:58:03 20.7(8:36) 33.31(5:21) 335
  biking2 50:00 10.5(4:46) 16.9(2:58)
  Track1 29:55 4.39(6:49) 7.07(4:14)
  Total13 7:49:40 54.42(8:38) 87.58(5:22) 336

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Sunday Apr 18, 2010 #

9 AM

orienteering 36:19 [5] 3.26 mi (11:08 / mi)

Middle Distance Race at Hogencamp
map with quickroute

This was an exciting race for me. Patrick was going to race and I was eager to see how I'd match up. I did well until 10-12. On 10 I got stuck in the green ( coming down the wrong side of the bare rock patch anyway) and then misread some rocks on the hillside below as cliffs. Took awhile to relocate and then banged my knee pretty hard against a rock. I was angry and set off on 11 a bit too quickly, found a great swath of woods to run along on the ridge but popped out farther north than I expected and then tried to cut through the green on the way to the control... it all added up and ended up being a slowish control. On 12 I overshot the cliff and had to come back. And then brought it back under control again for 13 on. I was the first to the finish circle and didn't know exactly where to stop... then I saw there was a streamer after all.

So, running well, but need to be careful in low visibility/runnability areas. I can see a lot of good things in this race too, very happy with my confidence on the end section (13 and on) for example.

2 PM

orienteering 12:41 [5] 1.24 mi (10:14 / mi)

Two Person Relay (with Becks) Course B

orienteering 16:29 [5] 1.59 mi (10:22 / mi)

After a pretty ignominious beginning, Course A

orienteering 15:15 [5] 1.28 mi (11:55 / mi)

Pretty tired, Course C

Saturday Apr 17, 2010 #

11 AM

orienteering 1:01:43 [4] 4.23 mi (14:35 / mi)
ahr:0 max:0

Line-o, Control Picking, Contouring, Control Picking
3 PM

orienteering 28:23 [5] 2.93 mi (9:41 / mi)

Orienteering intervals. With Eric, Ken, Nikolay. Way too close to lunch.

Friday Apr 16, 2010 #

10 PM

Road run 5:10 [2] 0.0 mi
ahr:0 max:0

I guess this is warm up in the rain on the way to the start of the night sprint

orienteering 25:00 [5] 2.27 mi (11:01 / mi)
ahr:0 max:0

Awesome night sprint. very wet, forked course running about the same speed as Boris.

Thursday Apr 15, 2010 #

9 AM

biking 20:00 [2] 4.0 mi (5:00 / mi)

Biking to work, stopped at post office on the way to drop off a package. Lulled into thinking it was a nice warm day.
5 PM

biking 30:00 [2] 6.5 mi (4:37 / mi)

got caught up at work, so left late and then also navigated poorly on the way to fresh pond. I had volunteered to run registration, and was now 10 minutes late. Luckily everything was going smoothly without me. Didn't really have much work to do, and then Ed offered to take over while I ran the course.

Also met some fun new people, Ed and Alex brought some skiiers, Eric Benson recruited a Dartmouth alum... I'm stoked.
6 PM

orienteering 15:52 [5] 2.03 mi (7:48 / mi) +1m 7:47 / mi

Park-o set by Audun. It was cold to start, I was trying to warm up properly but then got impatient and just started anyway. Managed the course just fine but felt frantic and frazzled the whole first part. Not super clean on any of the first controls. By 5 I had settled down and settled in, and this was good until I ran full speed into a cable fence along the parking lot before 11. Apparently not a great time to read the map. Not running so well after that and off the line on 15 down the hill... I think thrown mentally (figuratively) by flipping over the chain.

Picked up a few controls and dropped the gear off at the Berman's. They are attending a party for Boston Marathon VIPs tonight. Sara Mae's medal is pretty awesome. Very cool to have a running celebrity offer me jelly beans whenever I come over to visit their shop at an A-meet :)

Sam was super helpful throughout, sacrificing her evening of homework and school prep time to help with the meet.

Wednesday Apr 14, 2010 #

9 AM

Road run 31:18 [2] 4.03 mi (7:46 / mi) +10m 7:42 / mi

I've been pretty lax with my pushups and crunches in the mornings this past month... decided that I would make time for them this morning. So I was a bit behind schedule as I ran to work.

did the crunches with an added 5 pound weight (Sam leaves these conveniently in the living room [it's not so convenient when she leaves them in the middle of the room and I stub my toe in the middle of the night]) so maybe tomorrow my core will be a little bit sore.
12 PM

Road run 10:12 [2] 0.99 mi (10:18 / mi) +8m 10:03 / mi

Missed the CSU running section track workout last night, so I decided to run the workout at noon. SGB did offer to run with me if I waited until after work, but I had already planned out the day in my mind and wanted to get an afternoon run in.

really sunny which made me happy.

Track 29:55 intensity: (12:43 @2) + (17:12 @5) 4.39 mi (6:49 / mi)

Terry's workout email had 3x1000 at 5k pace 4x600 at 3-5k pace 200 jog. I did the math on the jog down and came up with 3:12 for the 1000s and 1:51 for the 600s. Shared the track with the BC women's middle distance team... they were very considerate about sharing lane 1.

ran with my shirt off, not to impress the girls (I'm no Gswede) but because it was quite warm. Bit of a breeze on the back stretch. Pleased with how it went overall.


I guess that I was aiming a bit fast on the paces and that's part of why I was a bit slow on the 600s. However, I was coming through the 400 split right on 74 so it could also be the windy backstretch.

Road run 11:00 [2] 1.32 mi (8:20 / mi) +9m 8:10 / mi

Back to the lab. good mental break from a full day up in the mouse facility.

Tuesday Apr 13, 2010 #

7 AM

Road run 31:50 [2] 4.02 mi (7:56 / mi) +11m 7:52 / mi

Running to work. Got in a bit earlier than usual to do an experiment. That experiment, however, was postponed.

Spent the evening playing around with SI config, Or, and OCAD. Trying to get the NEOC epunching printer to be happy (success) trying to get Or to import a printer dump into a competition so that we can use Or to retroactively produce splits (failure, anyone done this before?) and trying to add an Inov8 logo to our fresh pond map for Thursday (success)

Monday Apr 12, 2010 #

8 AM

Road run 31:16 [2] 4.34 mi (7:12 / mi) +2m 7:12 / mi

To work. Feeling pretty good, though I'm still pretty snotty and the mucous from my left nostril (and thus sinus) is clear and the right one is thick and green. Eww.

5 PM

Road run (Hills) 57:17 intensity: (43:00 @2) + (14:17 @5) 6.0 mi (9:33 / mi) +295m 8:17 / mi

Yikes, feeling really tired heading out to do these hills. I talked myself into doing 7, feeling like I wanted to quit after just the first. Oddly I felt strong just not quick on this whole thing. Very tired though, my head was bobbing like crazy at the top of each hill. So sunny and light, I could get used to this whole summer thing :)


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