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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Xena

In the 7 days ending Mar 28, 2009:

activity # timemileskm+m
  Running5 2:10:00 7.5 12.07 185
  Orienteering2 1:55:57 6.71(17:17) 10.8(10:44) 300
  Strength + Stretch3 39:00
  Plyometrics1 5:00
  Total5 4:49:57 14.21 22.87 485

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Saturday Mar 28, 2009 #

Running warm up/down 20:00 [1]
shoes: Puma narabota

longer warm-up for the 5km O course, still insufficient.

Orienteering 41:15 [4] *** 4.7 km (8:47 / km)
shoes: Puma narabota

Ran-It Granite Middle course (Patapsco Valley State Park):
went mostly well, except that it wasn't particularly interesting for me in terms of technical difficulty. I pushed myself to run hard and my head was catching up on this map and course, so that made me happy. I was even noticing my "skills", the ones I need improvement on, like running downhill and not looking at my map (i.e. wasting precious time).
Lost 3 1/2 minutes to Sam, which is a bit much for a middle distance course..

Thursday Mar 26, 2009 #

Running 31:00 [2] 3.1 mi (10:00 / mi) +65m 9:23 / mi
shoes: Asics 13

another easy-going run around neighborhood.

Plyometrics 5:00 [3]
shoes: Asics 13

on baseball field nearby amidst goose crap

Strength + Stretch 5:00 [1]

Wednesday Mar 25, 2009 #

Running 25:00 [2]
shoes: Asics 13

legs are sore in various places, not sure why, just a light run today.

Strength + Stretch 27:00 [3]

focus on abs + some ankle strength and balance exercises

Tuesday Mar 24, 2009 #

Running 44:00 intensity: (24:00 @2) + (20:00 @3) 4.4 mi (10:00 / mi) +120m 9:13 / mi
shoes: Asics 13

exploring N. Caldwell again, really pleasant to run here.
route

Strength + Stretch 7:00 [1]

Sunday Mar 22, 2009 #

Running warm up/down 10:00 [1]

Orienteering 1:14:42 [3] 6.1 km (12:15 / km) +300m 9:50 / km
shoes: Puma narabota

Surebridge simplified map, tough going, legs are tired from yest. and mind is slow. Knees sore towards the end due to steep and rocky downhills throughout the course.
First control was missing, I didn't spend that much time one it, maybe a couple minutes since I knew I was in the right place.
Course legs and control features were appropriate for the less-detailed revised map. I got used to it eventually and enjoyed the second half of the course where the woods were a bit more open.

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