Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 7 days ending Mar 2, 2007:

activity

time

miles

+ft

Telemark Skiing

5:30:00

Bike Commute

2:00:00

19.52

(6:09)

31.42

(3:49)

Orienteering

1:49:28

8.13

(13:27)

13.09

(8:22)

246

23 /

25c

92%

Trail Run

1:41:35

10.55

(9:38)

16.98

(5:59)

Strength and Stretching

25:00

Swimming

23:22

Total

11:49:25

38.21

61.49

246

23 /

25c

92%

5:30

0:00

» now

Friday Mar 2, 2007 #

Event: BOK/US Team Umstead 007

Trail Run warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Inegrators

Warm up and cool down fro the Sprint.

Orienteering race (Sprint) 18:43 [5] **** 2.59 km (7:14 / km) +246ft 6:19 / km
spiked:11/12c shoes: VJ Inegrators

A good start to the weekend's events. I made it to the start less than an hour after stepping off the airplane and still made my start time.

The race went well, my navigation was solid and I felt like I was moving well through woods that I was definitely not used to running through. I was a little high on one control and after realizing it ran straight to it. The Good of the weekends' events.

Strength and Stretching 10:00 [1]

Long Sprint - Splits

Thursday Mar 1, 2007 #

Strength and Stretching 5:00 [1]

Note

To busy to do much of anything...

Wednesday Feb 28, 2007 #

Bike Commute 30:00 [2] 4.88 mi (6:09 / mi)

Our office had a B&E!!!

C • what does B&E mean? 7

Trail Run warm up/down 27:11 [2] 3.33 mi (8:10 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Warm up and Cool Down for Intervals.

Trail Run intervals 14:15 [4] 2.05 mi (6:57 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Ran three sets of : 10 times 15 seconds on, and 15 seconds off, with 3 minutes of rest between each set. So each set had 10x15secs. on and 9x15 secs. off. Time and distance above are for total time and distance.

Also, I ran these in a raging blizzard through inches of snow. Good thing I have a pair of clear glasses.

Trail Run intervals 6:00 [1] 0.0 mi
shoes: Brooks Cascadia-Lighting Blue!

Rest between sets of intervals.

Tuesday Feb 27, 2007 #

Bike Commute 30:00 [2] 4.88 mi (6:09 / mi)

Strength and Stretching 5:00 [1]

Trail Run 34:09 [2] 3.62 mi (9:26 / mi)
shoes: Brooks Cascadia-Lighting Blue!

In the Garden under a very bright moon!

Bike Commute 30:00 [2] 4.88 mi (6:09 / mi)

Back to work again.

Monday Feb 26, 2007 #

Bike Commute 30:00 [2] 4.88 mi (6:09 / mi)

Note
(rest day)

Strength and Stretching 5:00 [1]

Sunday Feb 25, 2007 #

Telemark Skiing 5:30:00 [4]

Awesome day at A-Basin. While it was sunny and warmish on the Front Range, it was snowing furiously in the mountains making for a cold but awesome day.

I also felt like I had a breakthrough in my Tele skills. Blacks no longer seem so steep, and I am able to descend them with some style. Plus, moguls no longer seem so daunting as I can switch from one turn to the next much easier and efficiently. I'm happy!!

C • You'll be triggering avalanche... 2

Saturday Feb 24, 2007 #

Orienteering (Ski O!!) 1:30:45 [4] ** 10.5 km (8:39 / km)
spiked:12/13c

Ski Orienteering meet (Score O style) at Snow Mountain Ranch! I'm not a great skate skier but I still found all but two controls, and I crashed, and I took off my skiis and ran it in for the last 100 meters... A fun day!

Distance is approximate...(and slow too! for skis)

C • Ski-O 4

Note

Results are posted here:
http://www.rmoc.org/index.php?option=com_content&t...

I won!!!

C • Won? 2

Swimming (Aqua jogging) 23:22 [2]

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