Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: div

In the 11 days ending Aug 27, 2007:

	activity	#	time	miles		km		+m				load
	Cycling	5	4:55:00	55.92	(11.4/h)	90.0	(18.3/h)	610				23600.0
	Orienteering	2	3:32:56	13.67	(15:35)	22.0	(9:41)	750	13 /	47c	27%	18214.0
	Easy run	1	42:00	3.85	(10:54)	6.2	(6:46)	150				3360.0
	Total	8	9:09:56	73.45	(7:29)	118.2	(4:39)	1510	13 /	47c	27%	45174.0
averages - sleep:8 rhr:57 weight:82.2kg

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Sunday Aug 26, 2007 #

Note

Aug. 26
(Sun.) China Camp State Park
San Rafael, CA

Orienteering (White) 35:00 [3] 2.2 km (15:55 / km) +50m 14:17 / km
shoes: New Balance 871

Shadowing Karina&Gabija. Girls progressing, but were reluctant to run - got sea sickness after bumping drive in the car.

Orienteering race 1:08:29 [4] *** 6.9 km (9:56 / km) +550m 7:06 / km
spiked:13/15c weight:81.6kg shoes: Inov 330

Quite good, despite lack of running. Looks like bike improves climbing abilities - was good enough on the uphills, but slow on the flats. Also, got tired after 8th control and slowdown. Couple route choice mistakes, totaling in 2-3 minutes, 2 navigational mistakes - on #4 took wrong reentrant, on #11 incorrect vegetation boundaries mapping, total around 2 min.

Saturday Aug 25, 2007 #

Event: Laurentian Rogaine

Easy run hills 42:00 [3] 6.2 km (6:46 / km) +150m 6:03 / km
shoes: Mizuno Wave Renegade 3

From home to Lake chabot and back. Legs feel creepy after bike.

Friday Aug 24, 2007 #

Cycling (Commute) 1:00:00 [3] 20.0 km (20.0 kph) +150m
slept:8.0 weight:83kg shoes: Panaracer UrbanMax

Barely woke up but felt very fresh while cycling.

Wednesday Aug 22, 2007 #

Cycling (Commute) 1:00:00 [3] 20.0 km (20.0 kph) +150m
rhr:57 slept:8.0 weight:83kg shoes: Panaracer UrbanMax

mbp 135/80

Nothing to add, usual routine.

Tuesday Aug 21, 2007 #

Cycling (Commute) 1:10:00 [3] 20.0 km (17.1 kph) +150m
shoes: Panaracer UrbanMax

Even hotter.

Note

Twisted ankle during sunday race and it didn't feel very well by the end of the day. But malavit with elctroforez made a magic - almost no pain today.

Monday Aug 20, 2007 #

Cycling (Commute) 1:10:00 [3] 20.0 km (17.1 kph) +150m
shoes: Panaracer UrbanMax

Usual commute. Today was hot.

Sunday Aug 19, 2007 #

Note

Aug. 19 (Sun) Bayfront,

Orienteering (Shadowing) 1:00:00 [3] * 5.0 km (12:00 / km) +30m 11:39 / km
shoes: Inov 330

2 white races shadowing Gabija with Karina, and after that Julia. Second lap was unplanned, but was asked to assist - she is very strong for her age (7) but still needs assistance. Took it as a good warm-up. For Gabija and Karina that was second race, would be 1 place if they had checked control numbers - there were many controls located in the close proximity. Actually they checked all numbers except the wrong ones - these two were every obvious. Good lesson for the future.

Orienteering race 49:27 [4] ** 7.9 km (6:16 / km) +120m 5:49 / km
32c weight:81kg shoes: Inov 330

3 loops Motala at Bayfront park - almost missed start, and it was quite hot - the hottest day hour. First loop was good, second slowdown and regained speed only in the middle of third. Not satisfied with performance, but it's not so bad for current shape. Looks like bike helps for uphill running.

Bayfront park - Splits

Saturday Aug 18, 2007 #

Event: WOC 2007

Friday Aug 17, 2007 #

Cycling (Commute) 35:00 [3] 10.0 km (17.1 kph) +10m
shoes: Panaracer UrbanMax

To work. Very warm.

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