Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: uday

In the 7 days ending Nov 15, 2009:

activity	#	time	miles		km		+m
Running	5	4:47:09	29.58	(9:42)	47.6	(6:02)	420
Orienteering	1	2:08:13	6.52	(19:39)	10.5	(12:13)	360
Total	6	6:55:22	36.1	(11:30)	58.1	(7:09)	780

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Sunday Nov 15, 2009 #

Orienteering race 2:08:13 [3] *** 10.5 km (12:13 / km) +360m 10:25 / km
shoes: Nike Air for terrain running

Blue Course at Oregon Ridge Park, MD.

Temperature was around 70F.

Open woods. Nice weather. Long Drive. Lots of hills. Tough Course.

gc

Blue - Splits

Saturday Nov 14, 2009 #

Running long 1:33:02 [3] 15.11 km (6:09 / km) +240m 5:42 / km
ahr:157 max:171 shoes: Reebok2 - red stripe

Long run on a beautiful saturday. Cloudy. Roads were wet but no rain. Temperature around 50.

gc

Thursday Nov 12, 2009 #

Running intervals 23:54 [3] 4.2 km (5:41 / km) +20m 5:33 / km
shoes: Reebok2 - red stripe

Got out around 7:30pm.

gc
Jogged to QTFM parking lot and did 10 loops. Each loop consists of 50% fast and 50% rest pace)

fast speed = ~4.20mins/km - 320m (tail wind)
rest speed = ~6:40mins/km - 320m (head wind)

Wednesday Nov 11, 2009 #

Running 59:13 [3] 10.27 km (5:46 / km) +100m 5:30 / km
ahr:159 max:170 shoes: Reebok2 - red stripe

gc

Went out around 4PM and got back before it became too dark. Cooler than yesterday. Wore a monkey cap and felt comfortable during entire run

Tuesday Nov 10, 2009 #

Running 55:00 [3] 5.6 mi (9:49 / mi) +30m 9:40 / mi
ahr:160 max:169 shoes: Reebok2 - red stripe

Same as yesterday.

Another beautiful day with temps at 60

Monday Nov 9, 2009 #

Running 56:00 [3] 5.6 mi (10:00 / mi) +30m 9:50 / mi
ahr:162 max:171 shoes: Reebok2 - red stripe

to park + 2 rounds + to Home

Recovery run.

Right knee did not bother at all. Still sore when I touch it.

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