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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 7 days ending Apr 4, 2009:

activity # timemileskm+m
  Orienteering -race2 2:01:33 7.36(16:30) 11.85(10:15) 71552c
  BikeCommute2 1:45:00
  RunCommute1 51:21
  Exercise Machine1 26:00
  Trail Run2 25:00
  Strength1 10:00
  Total6 5:38:54 7.36 11.85 71552c
averages - sleep:6.7 weight:180lbs

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Saturday Apr 4, 2009 #

Trail Run warm up/down 15:00 [2]
slept:7.5 shoes: Innov8 Mudclaw 330 #2

burnet woods and mt airy warmups combined

Orienteering -race race (sprtin) 24:53 [3] *** 2.25 km (11:04 / km) +60m 9:45 / km
15c shoes: Innov8 Mudclaw 330 #2

Burnet Woods Sprint red/blue. Running never quite moved into the sprint/short course speed, mostly due to my unncertain navigation and need to look at the map longer. Reasonably good navigation except for contgrol 9, for which i went into the circle three separate times and didn't see the control, until someone (tom good?) came in and read the map more carefully. The control was perfectly placed on the map and in the terrain - i just didn't read carefully enough, and happened not to see the flag behind some greenery and in the glare of the sun. I probably lost 5 minutes there. Sliding down to control 11 was a great treat.

Orienteering -race race (relay leg) 46:40 [4] *** 5.4 km (8:39 / km) +395m 6:20 / km
19c shoes: Innov8 Mudclaw 330 #2

Mt Airy relay champs. Stan said he didn't sleep last night, didn't want to do anchor, so twisted my arm to do the longer and steeper red. In retrospect, a good decision - his green course looked much more technical and difficult than mine, and i'd have had real troubles. Bob had a strong orange leadoff (2nd in 8 point?), olga maintained at 3rd, Stan kept it at 3rd, and I also maintained that. Whoopee!
I think this was my cleanest course ever - few bobbles, and quickly recovered from, i saw handrails that normally wouldn't be obvious to me, and used them well, and managed to push the running a bit more than i sometimes do. ANd this without running with a pack much if at all. Had some company through control 4, but onlyh 1 person. So, this was not due to following! Very satisfying, and a contrast to the sprint.
Nice course and woods, what a fine day

Friday Apr 3, 2009 #

Orienteering -race race 50:00 [4] *** 4.2 km (11:54 / km) +260m 9:05 / km
18c slept:7.5 shoes: Innov8 Mudclaw 330 #2

Red Short Pig at McFarlan Woods. Good map contact except in the most technical sections, and a fun run overall. Nice course, nice organization. I had the most problems on the stacatto middle section, with short legs and lots of changes of direction in some reasonably technical terrain. I could have done MUCH worse on that section, so although I think I lost a lot compared to the winners there (they were under 40min total), i'm pretty happy. My long legs went really well, and that's something that doesn't always happen. Placing was not great, but i'm not unhappy. Good to see the Ocin crew

Trail Run warm up/down 10:00 [3]
shoes: Innov8 Mudclaw 330 #2

Wednesday Apr 1, 2009 #

BikeCommute 55:00 [2]

Tuesday Mar 31, 2009 #

RunCommute 51:21 [2]
slept:7.0 weight:179lbs

Felt very flat AM (26:50), and not much better PM. Market both ways

Monday Mar 30, 2009 #

BikeCommute 50:00 [3]
slept:6.0 weight:181lbs

Sunday Mar 29, 2009 #

Exercise Machine (nordictrak) 26:00 [2]

bad mood, lousy weather, and not up for running. Couldn't do plannned road biking beacuse of weather

Strength 10:00 [1]

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