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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mgb

In the 7 days ending Apr 13, 2012:

activity # timemileskm+m
  Running4 1:38:07 9.11 14.66 82
  Orienteering2 1:29:40 7.47(12:01) 12.02(7:28) 290
  Cycling1 20:00 4.68(4:16) 7.53(2:39)
  Strength1 10:00
  Total5 3:37:47 21.26 34.21 372

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Friday Apr 13, 2012 #

1 PM

Running warm up/down 20:00 [3] 1.5 mi (13:20 / mi)

Warming up before the sprint. Apart from running, doing some drills.

Orienteering race 22:35 [5] 3.1 km (7:17 / km)

I did a pretty good run. I think I might have lost at most 30-45 seconds, and that on the long legs (15 and 19).

The field was very tough today though and I was clearly the slowest short-distance runner. You can easily see that on how I lost more towards the end compared with the beginning. I placed 24 out of 25.

Tuesday Apr 10, 2012 #

6 PM

Running warm up/down 5:56 [3] 0.74 mi (8:03 / mi)

Running warm up/down 8:00 [3]

Drills

Running intervals 11:30 [4] 1.76 mi (6:32 / mi) +2m 6:31 / mi

CSU outdoor intervals. Doing the short-short version due to the championships this weekend after talking to Terry.

1000m: (1:38.7, 1:41.8, 51.2): 4:11.7 (6:45 min/mile)
400m: 1:32.7 (6:13 min/mile)
1000m: (1:39.1, 1:42.6, 52): 4:13.7 (6:48 min/mile)
400m: 1:32.9 (6:14 min/mile)

Very few in attendance today, even from the running section. I was the lone orienteer there.

Running warm up/down 10:00 [2] 0.6 km (16:40 / km)

Walking between intervals.

Running 2:04 [3] 0.27 mi (7:39 / mi) +1m 7:34 / mi

Strides

Monday Apr 9, 2012 #

5 PM

Cycling 20:00 [3] 4.68 mi (4:16 / mi)

Easy biking at the gym.

Strength 10:00 [3]

Plank, lateral raise dumbbells - 2x20 lbs, lat pulldown - 100 lbs, assisted dip - 90 lbs

Taking it easy in prep for the weekend.

Sunday Apr 8, 2012 #

7 AM

Running 35:47 [3] 4.1 mi (8:44 / mi) +79m 8:14 / mi

Going out for an early run before going to family dinner. As always, early run means a slow run.

Saturday Apr 7, 2012 #

10 AM

Running warm up/down 4:50 [3] 0.37 mi (13:04 / mi)

Some warming up before going out on the green.

Orienteering race 50:00 [4] 3.79 mi (13:12 / mi) +215m 11:13 / mi

A very hilly course by Dean. I did pretty well today, and was able to keep up the speed for most of the course until I hit the big hill to 13 and that totally killed me. I felt bad first that I was 10 minutes behind Ian, but I think the hilly long run a couple of days ago made me tire sooner, especially for the uphills. I think I should be able to be closer to his time being more rested. Maybe 46-47 minutes would have been possible.

Technically things went well. I am familiar with the park, and that obviously helped but I did a good job today of entering/exiting the controls. Only two mistakes today:

9: I did not notice the earth bank on the map, and I had to climb down it. It was more extensive than the map shows, so I had not choice but carefully climbing down it.
12: Drifting too far east. Mistakingly thought the stonewall was the one to the west, but quickly realized where I was after seeing the houses.

QR: http://www.sprintseries.org/doma/show_map.php?user...

Orienteering race 17:05 [4] 1.75 mi (9:46 / mi) +75m 8:37 / mi

After some rest, I went out on the yellow course for running with some speed. I was tired from the Green course though so I was relatively slow. I even walked a bit to 7 because of the steep uphill.

QR: http://www.sprintseries.org/doma/show_map.php?user...

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