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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Orienteering3 3:43:55 8.22(27:14) 13.23(16:56) 27815c
  run2 1:11:17 6.17(11:33) 9.93(7:11) 20
  walk2 22:08 1.14(19:25) 1.83(12:04) 21
  core/stretch1 20:00
  warm up/cool down2 10:58 0.53(20:41) 0.85(12:51)
  Total6 5:48:18 16.06 25.85 31915c

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Saturday Sep 24, 2016 #

11 AM

walk 14:08 [3] 0.69 mi (20:29 / mi) +21m 18:44 / mi
shoes: X-Talon 212

walk to start for long

Orienteering 2:22:38 [3] 4.24 mi (33:38 / mi) +200m 29:20 / mi
shoes: X-Talon 212

NAOC 2016 Long - way, way, way out of my league......

Friday Sep 23, 2016 #

11 AM

Orienteering 30 [2] 1.0 mi (30 / mi)
shoes: X-Talon 212

Middle warm-up controls.
1 PM

Orienteering race 1:20:47 [3] *** 2.98 mi (27:06 / mi) +78m 25:05 / mi
15c shoes: X-Talon 212

NAOC Middle at Oak Hill, Storrs Pond, NH! Fun Green X course. C1 was at a trail junction so the race really began with C2 which was in a really subtle flat area with dry marshes. I went too far SE but caught myself reasonably quickly. Slower to C3 than I should have been. The only control that the course setter really got me on was the go control despite what should have been easy terrain with open fields (ski hills) and trails. I need to keep thinking until the finish punch!

Great atmosphere in the arena and really cool to watch Emily and Thierry run in.

Wednesday Sep 21, 2016 #

6 PM

run 29:57 [3] 2.5 mi (11:59 / mi)
shoes: NB 860v5

Y multifit training; joined the group late but got in "warmup" to Meadowbrook lollipop then 4 lollipops at about my 10K pace with 2 min standing recovery.

warm up/cool down 6:11 [2] 0.34 mi (18:12 / mi)
shoes: NB 860v5

cool down back to the Y

core/stretch 20:00 [1]

Monday Sep 19, 2016 #

6 PM

run 20:20 [3] 1.9 mi (10:42 / mi)
shoes: NB 860v5

Y Multifit training; "easy" run on Williams Creek sharks tooth route. I got to the Y a few minutes late and had to catch up with the group at College Ave.

run 21:00 [3] 1.77 mi (11:52 / mi) +20m 11:27 / mi
shoes: NB 860v5

Second half of training run - 5x 30 sec 5K/30 sec walk and then easy back to the Y.

warm up/cool down 4:47 [2] 0.19 mi (25:09 / mi)

7 PM

walk 8:00 [2] 0.45 mi (17:47 / mi)
shoes: NB 860v5

Walk to meet R at the end of his run.

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