Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MSoutham

In the 7 days ending Aug 24, 2013:

	activity	#	time	miles		km		+m
	Cycling	7	4:10:00	50.16	(4:59)	80.72	(3:06)	581
	Hiking	6	4:04:51	13.96	(17:32)	22.47	(10:54)	252
	Orienteering	2	1:12:42	4.3	(16:54)	6.92	(10:30)	4
	Elliptical	3	1:09:02	9.0	(7:40)	14.48	(4:46)
	Running	1	23:56	2.58	(9:17)	4.15	(5:46)	1
	Total	19	11:00:31	80.0	(8:15)	128.75	(5:08)	838
averages - sleep:7.3 weight:159.6lbs

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Saturday Aug 24, 2013 #

Event: US Corn Maze Orienteering Champs (classic, relay, party, night)

3 PM

Orienteering race 49:46 [3] 2.89 mi (17:13 / mi) +3m 17:10 / mi

2.886miles with 3m climb in 49:46
Uploaded with IpBike
Too many mistakes to list. Very few inspired moments of contact but ill take the learning experience away

5 PM

Orienteering race 22:56 [3] 1.41 mi (16:16 / mi) +1m 16:14 / mi

1.414miles with 1m climb in 20:19
Uploaded with IpBike
Somewhat pleased with my perfornance on the relay second leg. Maintained more contact. My highlight was negotiating from 9 to 10 (corner to corner) where my strategy was to put the map away and run in the correct direction. Worked quite well and ended up with the 6th fastest time for the split. I was sixth over all with a few controls to go but made a mess of the last few controls.

Classic - Splits

Relay leg 2 - Splits

Friday Aug 23, 2013 #

5 AM

Cycling 57:57 [3] 12.94 mi (4:29 / mi) +5m 4:28 / mi

12.943miles with 5m climb in 57:57
Uploaded with IpBike
I woke up early so I could get a ride in. All day training so may not get a walk in at lunch.

Thursday Aug 22, 2013 #

6 AM

Cycling 1:45:14 [3] 25.05 mi (4:12 / mi) +436m 3:59 / mi
ahr:153 slept:8.0 weight:159.6lbs

25.052miles with 436m climb in 1:45:14
Uploaded with IpBike
Took the oportunity before an all employee outing to cycle. Nice morning for it too.

12 PM

Hiking 50:00 [3] 1.73 mi (28:54 / mi) +58m 26:11 / mi

1.732miles with 58m climb in 40:34
Uploaded with IpBike
This was actually hiking, canoing and I added 10 minutes for some rock climbing I did later.

2 PM

Hiking 26:41 [2] 1.18 mi (22:37 / mi) +25m 21:13 / mi

1.184miles with 25m climb in 26:41
Uploaded with IpBike
Walking around Holiday Hill.

4 PM

Cycling 31:44 [3] 3.56 mi (8:55 / mi) +8m 8:51 / mi

3.564miles with 8m climb in 31:44
Uploaded with IpBike
Riding and walking at Hamonasset with Jasper.

Wednesday Aug 21, 2013 #

Elliptical 23:34 [3] 3.0 mi (7:51 / mi)
ahr:121 slept:6.5 weight:159.6lbs

A little slower than recently at 7.8mph but felt much easier.

12 PM

Hiking 42:58 [3] 2.99 mi (14:22 / mi) +55m 13:36 / mi
ahr:123

2.990miles with 55m climb in 42:23
Uploaded with IpBike
Little hotter than usual today and consequently a little more sweaty. Tried ipbikes lap feature hoping to use it for controls.

Tuesday Aug 20, 2013 #

6 AM

Elliptical 22:38 [3] 3.0 mi (7:33 / mi)
ahr:124 slept:7.5

Felt easier than yesterday for some reason. Speed has been 8mph pretty regularly recently

12 PM

Hiking 42:47 [3] 3.02 mi (14:10 / mi) +55m 13:25 / mi
ahr:115

3.017miles with 55m climb in 43:08
Uploaded with IpBike
Walking in the sun today which I find less enjoyable than under clouds. Beats rain or drizzle. Just nuce to be out I guess. Probably the single greatest perk of my new position.

Monday Aug 19, 2013 #

6 AM

Elliptical 22:50 [3] 3.0 mi (7:37 / mi)
ahr:125 slept:7.0

12 PM

Hiking 1:01:27 [3] 3.97 mi (15:29 / mi) +45m 14:57 / mi
ahr:105

3.973miles with 45m climb in 1:01:27
Uploaded with IpBike
A bit of a detour at the end to pick up cakes for a coleagues birthday.

Sunday Aug 18, 2013 #

2 PM

Cycling 11:39 [2] 1.5 mi (7:46 / mi) +2m 7:44 / mi

1.498miles with 2m climb in 11:39
Uploaded with IpBike
Family ride down to wolf park lake.

3 PM

Hiking 20:58 [3] 1.07 mi (19:36 / mi) +14m 18:50 / mi

1.068miles with 14m climb in 20:58
Uploaded with IpBike
Around the lake

4 PM

Cycling 14:37 [3] 1.62 mi (9:01 / mi) +18m 8:43 / mi

1.621miles with 18m climb in 14:37
Uploaded with IpBike
Ride back.

5 PM

Cycling 13:15 [3] 2.32 mi (5:43 / mi) +62m 5:16 / mi

2.317miles with 62m climb in 13:15
Uploaded with IpBike
Looking forward to an afternoon run

6 PM

Running 17:02 [3] 1.54 mi (11:04 / mi)

1.535miles with 0m climb in 17:02
Uploaded with IpBike
Tried a slow 5k after the 1.5. Pace was perfect which I could have sustained but knee got realy bad. The minute I stopped sharp pain disappeared and hasnt returned. I guess the message it was tryiing to convey was 'stop running' I had tried several things to aleviate it while running. Keeping right leg slighty more straight than left. Switching weight to left side to no avail.

Running 6:54 [5] 1.04 mi (6:38 / mi) +1m 6:37 / mi
ahr:167

1.035miles with 1m climb in 8:33
Uploaded with IpBike
Thought I was feeling energetic until 400m. Shows how much I need to work on fitness. Sub 7 mins but no other positives realy.

7 PM

Cycling 15:34 [3] 3.17 mi (4:55 / mi) +50m 4:41 / mi

3.174miles with 50m climb in 15:34
Uploaded with IpBike

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