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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 1 days ending Apr 23, 2009:

activity # timemileskm+m
  Orienteering1 51:24 4.44(11:34) 7.15(7:11) 3309 /10c90%
  Spinning1 45:00
  Stretching1 3:00
  Total1 1:39:24 4.44 7.15 3309 /10c90%
  [1-5]1 1:36:24

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Th

Thursday Apr 23, 2009 #

Orienteering 51:24 [3] *** 7.15 km (7:11 / km) +330m 5:50 / km
ahr:160 max:184 spiked:9/10c shoes: Icebug MR BUGrip

67F, mostly clear - Running the Pig's Sunday Long Green course for practice. The session had 3 main purposes - 1) to find my rhythm again after the debacle last Sunday, 2) to get in some hill running, and 3) to run on a Zherdev map.

The results: I was able to go at a speed where I can read the map and navigate cleanly. Being back in familiar terrain certainly helped. The only non-spike control was at #9, where I contoured half a line too high and missed seeing the very low rock wall. At least my distance judgement was correct. If only a flag was hanging there... I jogged up all but a couple hills. Sadly, physical fitness seems to be the limiting factor to my current race speed and endurance, and it's not something that can be remedied quickly before the trials. I used a soft brace for the R-ankle. It was fine but still felt weak and shaky on certain landings.

There were lots of people out enjoying a nice, warm evening - walking, jogging, disc-golfing, etc. Bumped into Heather and the trail runners by the oval.

Time and distance here includes a short jog from car to start and back from finish.

Spinning 45:00 [2] **
ahr:145 max:156 shoes: Forte CR310

After refueling at the Comet, went to UAF for a little more cardio work.
Read the Day1 Blue course from 2007 Western States Champs (at Boggs Mountain). It gave me a better idea of what to expect for control locations. I should probably study Eric Bone's and others' routechoices next.

Stretching warm up/down 3:00 [0]

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