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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Sep 3, 2018:

activity # timemileskm+m
  orienteering4 3:29:49 9.57(21:56) 15.4(13:37) 43037c
  running/walking4 1:57:00 4.05(28:52) 6.52(17:56)
  biking1 1:51:23 23.75(12.8/h) 38.22(20.6/h)
  strength/stretching1 20:00
  Total8 7:38:12 37.37 60.15 43037c
averages - sleep:7.5

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Monday Sep 3, 2018 #

10 AM

orienteering race 55:29 [3] 4.1 km (13:32 / km) +160m 11:19 / km
shoes: Salomon XT Wings 3

Superfly Marsh - Brown - 3rd in M70, still one major mistake today, but at least it wasn't two biggies like the two previous days.

Western States Day 3 Brown - Splits

Sunday Sep 2, 2018 #

8 AM

running/walking warm up/down (& stretching) 50:00 [1] 2.5 km (20:00 / km)
slept:8.0 shoes: Salomon XT Wings 3

Walked to finish, then stretching before jogging warm up. After O run, status stretches.
9 AM

orienteering race 1:03:41 [3] *** 4.2 km (15:10 / km) +150m 12:52 / km
11c shoes: Salomon XT Wings 3

Twin Boulders, RMOF, my 3rd day of competition. Brown, M70. Two huge errors again, but today made effort to figure out error and looked for better attack points to relocate. Disappointed but thescenery and map and the wreath of the runwasak nice, I wasn't upset like ysterday. My distance: 4.6 km.

Western States Day 2 Brown - Splits

Saturday Sep 1, 2018 #

9 AM

running/walking warm up/down (& stretching) 30:00 [1] 1.0 mi (30:00 / mi)
shoes: Salomon XT Wings 3

10 AM

orienteering race 58:30 [3] *** 4.0 km (14:38 / km) +120m 12:43 / km
10c

Pelican East, RMOF, 2nd day, after yesterday's good clean run. Two huge errors with wandering around searching for marker without a plan to figure out where the best relocation attack point should be. Grumpy mood afterwards. Also more tired on the course; better energy yesterday.

Western States Day 1 Brown - Splits

Friday Aug 31, 2018 #

10 AM

running/walking warm up/down (run/walk) 25:00 [1] 0.5 mi (49:59 / mi)
shoes: Salomon XT Wings 3

walked and jogged along road to see how altitude would affect me, then closer to 30 minute before start, did the dynamic stretching and walk/jog.

orienteering race 32:09 [3] *** 3.1 km (10:22 / km)
16c shoes: Salomon XT Wings 3

RMOF - Granite Planite, brown course. 2nd M70, pretty clean and lucky run. Nice weather. Orienteering in Wyoming is a joy.

Middle Brown - Splits

Wednesday Aug 29, 2018 #

Event: 2018 Rocky Mountain Orienteering Festival
 
9 AM

biking (road bike) 1:51:23 [2] 23.75 mi (12.8 mph)
shoes: Specialize Sport MTB

Lawrence Loop - clockwise. Went .6 mi. north of Rock Chalk Park to check out graffiti art Dee mentioned, then back to RCP and The Links and home.
Overcast, wind from N, 70s.
78 rpm.

Right brake cable got stuck and wouldn't release, so took took bike to The Cyclery, Overdue for a tune up anyway.

Tuesday Aug 28, 2018 #

6 AM

strength/stretching (Dog Days) 20:00 [1]

running/walking (walking/running) 12:00 [2] 1.0 mi (12:00 / mi)
slept:7.0 shoes: Hoka One One

1 mile on Haskell track, walked 100m, ran 300m, repeat for 4 laps.
Groggy and lacked energy this morning.

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