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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Nov 21, 2011:

activity # timemileskm+m
  Walking3 2:06:00 6.52(19:19) 10.5(12:00)
  Orienteering2 1:35:43 9.0(10:38) 14.49(6:36) 42584 /90c93%
  Strength1 50:00
  Jogging2 21:00 2.11(9:56) 3.4(6:11)
  Running1 15:10 1.74(8:43) 2.8(5:25)
  Spin1 13:30 3.73(3:37) 6.0(2:15)
  Total6 5:21:23 23.11 37.19 42584 /90c93%

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Monday Nov 21, 2011 #

Note
(rest day)

Recovery day- lack of sleep. Legs feel ok but generally tired.
http://getlostxx.com/Sprint/the_Golden_Gate/2011/r...
http://getlostxx.com/RouteGadget

Sunday Nov 20, 2011 #

Event: NEOC: Blue Hills Traverse
 

Orienteering race (Stage 4 McLaren Park) 27:27 intensity: (18:00 @3) + (9:00 @4) + (27 @5) **** 3.6 km (7:38 / km) +155m 6:16 / km
spiked:23/25c

Cold and rain but super interesting course with forks and butterflies. Legs tired so steady plod at times. A few hesitations and issues with fogged glasses so maybe 1:30 dropped. And a MP - didn't see #24 for which circle was abutting last control 25. Bumped to div 2 -shorter course.
http://www.attackpoint.org/racesplits.jsp/race_782...

Orienteering race (Stage 5) 16:38 intensity: (8:00 @3) + (7:00 @4) + (1:38 @5) **** 2.5 km (6:39 / km) +85m 5:41 / km
spiked:13/14c

Final stage and relegated to div 2 which was just as well- we had a plane to catch. Head to head racing without forks, which was intense and varied enough with micro route choices and execution- lead swapped several times between Toril, Ted and myself with Werner always in the picture. Tight race but prevailed over last 2 controls for div and Vets class win. SL=2.1k
Tired now and at airport- late arrival back in Boston - tomorrow.

Note

Inevitable flight delay back to BOS. Reflection on a fun weekend touristing, catching up with old friends and some fun head to head racing- good courses only marred by variable schedule- not enough helpers for Vlad.

Stage Five: Division Two - Splits

Saturday Nov 19, 2011 #

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

To start with stretching and drills

Orienteering race (A meet at Golden Gate) 15:12 intensity: (8:00 @3) + (7:12 @4) **** 2.68 km (5:40 / km) +45m 5:14 / km
spiked:15/16c

Stage 1. Steady run with 20-30 sec dropped from hesitancy and 1 so-so route choice. Enough to be pipped by Tapio for second. Fun course and area with a few tricky areas to watch. SL = 2.2k. Stage 2 awaits :-)

Orienteering race (Stage 2 GG) 17:28 intensity: (8:28 @3) + (9:00 @4) **** 2.82 km (6:12 / km) +50m 5:41 / km
spiked:17/19c

Mass start stage 2, seeded 11th. Steady race, could have been more economical by going straighter, caught Rex who only just beat me in the bracket- 12th fastest so through to div 1. SL 2.2 k.
Change of location for stage 3.

Orienteering race (Stage 3 Lands end) 18:58 intensity: (8:00 @3) + (9:00 @4) + (1:58 @5) **** 2.89 km (6:34 / km) +90m 5:41 / km
spiked:16/16c

Change of scenery at USS San Fran memorial looking out over the Pacific and Marin headlands. Another decent run tho legs were tired, but managed to stay in contact with Carol R. SL = 2.3k. 11th on time, so seedingnpretty accurate. Staying in div 1 as a deer, Oh dear. Pick up Roz now and off to dinner,

Stage One: Masters/Juniors - Splits

Stage Two: Division One/Two - Splits

Stage Three: Division One - Splits

Friday Nov 18, 2011 #

Event: Sprint the Golden Gate
 

Walking 50:00 [1] 4.0 km (12:30 / km)

To Muir Woods, the hillside trail and Cathedral grove- the solemn majesty of the Sequoia. Then to Sausalito (army corp Bay Model) for lunch and GG park for quick look at model area. Fine but cold early then rain.

Thursday Nov 17, 2011 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)

Safe arrival in SFO for STGG. Walk from Market over Nob Hill to FW and back by Chinatown. Nice out.

Wednesday Nov 16, 2011 #

Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)

1m before and 1/2 after- not much time today.

Running (strides) 15:10 intensity: (7:30 @2) + (7:40 @3) 2.8 km (5:25 / km)

Different plan today just to keep legs turning over as not enough time to do full track wo. 14x100m strides at approx. mile pace with 100m recovery jog. pretty much a recovery run effort which is good.

Walking 16:00 [1] 1.5 km (10:40 / km)

Am jaunt

Tuesday Nov 15, 2011 #

Spin warm up/down 13:30 [2] 6.0 km (2:15 / km)

Loosen the legs

Strength (legs and arms) 50:00 [3]

KAS with Gary. 30 mins legs and 20mins arms/core. Focusing on more reps /CV intensity with slightly less weight today. Good session.

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