Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeminium

In the 7 days ending Oct 11, 2009:

	activity	#	time	miles		km		+m
	orienteering	2	4:55:48	12.03	(24:36)	19.36	(15:17)	300	53c
	mapping - field checking	1	4:00:00	5.0	(48:00)	8.05	(29:49)		27c
	road running	3	2:18:59	16.75	(8:18)	26.96	(5:09)
	walking	2	1:15:00	3.0		4.83
	trail running	2	20:00	1.9	(10:32)	3.06	(6:32)
	Total	7	12:49:47	38.68		62.25		300	80c
averages - weight:160.7lbs

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Sunday Oct 11, 2009 #

Event: OCIN - Sharon Woods

orienteering race 1:55:48 [4] *** 9.7 km (11:56 / km) +300m 10:20 / km
28c weight:160lbs shoes: A W Journey 2

Blue course set by Cedarcreek at Sharon Woods.

Saturday Oct 10, 2009 #

Event: OCIN - East Fork State Park

walking 15:00 [1] *
weight:161lbs

control setting and pickup at East Fork.

Friday Oct 9, 2009 #

orienteering 3:00:00 [2] ** 6.0 mi (30:00 / mi)
25c shoes: A W Journey 2

course setting at East Fork S.P. Mix of easy running and walking. Light rain most of the time and very wet conditions.

Thursday Oct 8, 2009 #

road running warm up/down 19:33 [1] 2.0 mi (9:46 / mi)
weight:161lbs shoes: Starter Carson 2

Joyce Park Bike Trail. 1 mile warmup in 8:59, 1 mile cool down in 10:34. Rain.

road running intervals 21:27 [5] 3.0 mi (7:09 / mi)
shoes: Starter Carson 2

Joyce Park. Chilly rain. Probably had on a little more than I needed.
Mile repeats, about 3:30 recovery between each.
7:01, 7:16, 7:10.

Wednesday Oct 7, 2009 #

walking 1:00:00 [1] 3.0 mi (20:00 / mi)
weight:160lbs shoes: A W Journey 2

setting and checking course, taking down course at UCMS.

Tuesday Oct 6, 2009 #

mapping - field checking 4:00:00 [1] *** 5.0 mi (48:00 / mi)
27c weight:160lbs shoes: A W Journey 2

East Fork State Park. planning courses and making minor updates to the map.

road running intervals 19:46 [5] 2.75 mi (7:11 / mi)
shoes: Starter Carson 2

"ladder" workout, 45 secs between each interval. Mostly on the blacktop, some on grass. Felt a bit stiff & tired.
400 1:48
400 1:44
800 3:33
1200 5:31
800 3:39
400 1:43
400 1:48

trail running warm up/down 16:00 [1] 1.5 mi (10:40 / mi)
shoes: Starter Carson 2

Joyce Park bike path, 90%+ on the grass. 5 minute .5 mile warm up, slower paced 11 minute 1 mile cool down.

Monday Oct 5, 2009 #

road running long 1:18:13 [3] 9.0 mi (8:41 / mi)
weight:162lbs shoes: Starter Carson 2

Joyce Park bike trail. To downtown Hamilton and back (7 miles), then out to the mile and back. Ran on grass for 50%+.
8:09 8:12 8:33 8:36 8:35 8:51 8:31
10:00 8:52

trail running warm up/down 4:00 [2] 0.4 mi (10:00 / mi)
shoes: Starter Carson 2

cool-dwon - Joyce Park bike path.

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