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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 30 days ending Sep 30, 2006:

activity # timemileskm+mload
  Running21 20:34:01 59.7 96.08201693.0
  Cycling3 2:34:00 21.3 34.2824570.0
  Orienteering3 1:02:008494.0
  Canoe O1 46:518011.4
  Total24 24:56:52 81.0 130.36242768.4
averages - sleep:6.5

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Saturday Sep 30, 2006 #

Running warm up/down 10:00 [1]
shoes: Mizuno Green

Running race 1:24:48 [5] 13.1 mi (6:28 / mi)
shoes: Mizuno Green

Applefest 1/2 marathon - rolling course with a steep hill at mile 10 or so, and another near the end. Blew up a little at the end, as is obvious from the splits..... (went out a little too fast!)
5:55; 6:23; 6:09; 6:00; 6:25; 6:16; 6:27; 6:28; 6:24; 7:01; 6:46; 6:43; 7:04; 44s

Friday Sep 29, 2006 #

Running 23:00 [2] 3.1 mi (7:25 / mi)
shoes: Mizuno Green

steady run

Wednesday Sep 27, 2006 #

Running 29:00 [3] 4.0 mi (7:15 / mi)
slept:6.5 shoes: Asics GT2100

1.5 miles warm up, then a couple of 400s and a couple of 200s at 6:00 and 5:40 pace respectively and then 1.25 miles warm, down.
Felt OK, though my left foot is bothering me (feels like a mild case of plantar fascititus (sp?) is setting in.....

Tuesday Sep 26, 2006 #

Running warm up/down 16:00 [2] 2.1 mi (7:37 / mi)
shoes: Asics GT2100

Running tempo 19:00 [4] 3.0 mi (6:20 / mi)
shoes: Asics GT2100

Sunday Sep 24, 2006 #

Running long 1:16:00 [3]
shoes: Asics GT2110

in the fells

Saturday Sep 23, 2006 #

Running 48:00 [3]
shoes: Mizuno Green

steady run - up to Habitat, three loops of the Highland trail and back again

Friday Sep 22, 2006 #

Running warm up/down 21:00 [2] 2.75 mi (7:38 / mi)
shoes: Asics GT2110

warm up down to trail and along to Mill Street (1.5miles)
warm down back from trail near Schwamb Mill via Burton St, Appleton and Oakland

Running tempo 44:03 [4] 7.0 mi (6:18 / mi)
shoes: Asics GT2110

tempo run along Minuteman. From Mill Street (3 mile marker) to Lexington (7 mile marker) and back to the 4 mile marker at Schwamb Mill

Splits 6:20, 6:16, 6:12, 6:19, 6:18, 6:20, 6:16.

felt OK and could have kept going at that pace for a while longer. next weekend willl tell if I can keep it going for 13 miles!

Thursday Sep 21, 2006 #

Cycling 40:00 [2]

C • Well... 1

Wednesday Sep 20, 2006 #

Running (steady) 32:10 [2] 4.5 mi (7:09 / mi)
shoes: Mizuno Green

mass ave to Library to return video, then Pleasant over into Belmont, up Prospect, over to Rutledge and up to Park Ave. Back past Park circle and along Oakland

Tuesday Sep 19, 2006 #

Running warm up/down 26:00 [2]
shoes: Asics GT2100

16 mins warm up
10 mins warm down

Running intervals 39:00 [5]
shoes: Asics GT2100

All in lane 4......

2x1200m - 3 laps (4:25; 4:27) w/ 400m rest; 6x200m (37s; 38s; 38s; 38s; 38s; 38s) w/ 100m rest; 2x1200m (4:33; abandoned as stomach rejected the effort....drank too much water before starting the 1200s again)

Monday Sep 18, 2006 #

Cycling 30:00 [2]

Sunday Sep 17, 2006 #

Running long 2:10:00 [3]
shoes: Mizuno Green

to fells, Reservoir trail loop in just over 48 mins, then back again, adding a little loop down Mass Ave, up Highland and back along Gray St. at the end to make up time

Hip/ Back felt OK, but still not right

Saturday Sep 16, 2006 #

Orienteering race 22:00 [1]

shadowing Ethan on a white course again..... he did pretty well and I only had to tell him to look at the map about 4 times when he was about to go wrong. He worked it out himself every time

Running (Treadmill) 47:00 [3] 6.4 mi (7:21 / mi)
shoes: Asics GT2100

steady run too late at night to be done outside. Back felt OK with it, so guess I'll do my long run Sunday.

MrMoosehead - Henry V (very hard to follow when you come in part way through, can't hear it properly, and the subtitles don't keep up or are spelled wrong).
C • Henry V? 1

Wednesday Sep 13, 2006 #

Running tempo (Treadmill) 40:00 [3] 5.75 mi (6:57 / mi)
shoes: Asics GT2100

10 mins warm up
19 mins at 6:18 pace
11 mins warm down
C • treadmill 3

Tuesday Sep 12, 2006 #

Running hills 1:05:00 [3]
shoes: Mizuno Green

14 minutes warm up; 3x Eastern Ave Hill - 7:29; 7:27; 7:36 (run back as rest). Legs knew about the cycling yesterday - haven't done much for a while.....

Monday Sep 11, 2006 #

Cycling 41:00 [3] 10.8 mi (3:48 / mi)

From home to Drumlin Farm, via Mass Ave, Pleasant St, Concord Ave, Trapelo Rd, etc

Cycling 43:00 [3] 10.5 mi (4:06 / mi)

back from Drumlin Farm - reverse of route out but stayed on Concord Ave to Marsh Street and came back over Rt 2 by Belmont Hill school and Park Circle

Sunday Sep 10, 2006 #

Orienteering race 20:00 [1]
shoes: Brooks Red

shadowing Ethan again on the white course. Again, an interval session. He didn't do so well today - couple of big mistakes - 44mins

Running long 1:32:00 [3]
shoes: Brooks Red

trail run at Pawtuckaway, 70+ mins with Steve Worthington then a bit more on my own to make up the distance

Saturday Sep 9, 2006 #

Canoe O race 46:51 [4]

Canoe O with Aim at Pawtuckaway. Mainly paddling, but probably about 10 mins runnning - some with boat, some without

Running 40:00 [3]
shoes: Brooks Red

trail run at Pawtuckaway - from Neals Cove parking lot to the road end of the Boat launch access road and back

Orienteering race 20:00 [1]
shoes: Brooks Red

shadowing Ethan on White course - should be called an interval session probably, given the stop start nature - he can run very quickly for a short distance! actual time was 37:56

Thursday Sep 7, 2006 #

Running warm up/down 25:30 [2] 3.25 mi (7:51 / mi)
shoes: Mizuno Green

to Belmont Hill track and back, with a few extra laps on the warm up

Running intervals 18:30 [4]
shoes: Mizuno Green

400m on (80s); 100m off; 800m on (2:47); 200m off; 400m on (79s); 500m off; 400m on (81s); 100m off; 800m on (2:52); 200m off; 400m on (81s)

Wednesday Sep 6, 2006 #

Running 35:00 [2] 4.75 mi (7:22 / mi)
shoes: Asics GT2100

on treadmill - dark outside......

Tuesday Sep 5, 2006 #

Running warm up/down 30:00 [2]
shoes: Mizuno Green

to and from Arlington High track, via Minuteman

Running intervals 30:00 [5]
shoes: Mizuno Green

4x1200m (4:26, 4:25; 4:26; 4:26) w/ 200m rest between; 6x200m (42s; 39s; 40s; 39s; 39s; 38s) w/ 100m rest between

Sunday Sep 3, 2006 #

Running long 2:15:00 [2]
shoes: Brooks Red

with Kristin in North Conway
Hurricane Mt Rd to Red Tail Trail, Black Cap Connector over to Peaked Mountain Trails, down to Pudding Pond, to Cranmore on powerline trail, out the back of Cranmore Slopeside over to Crown Ridge, to water tower and then back down Hurricane Mt Rd.

Saturday Sep 2, 2006 #

Running 52:00 [3]
shoes: Asics GT2100

steady run, with 6x100m strides at end

Friday Sep 1, 2006 #

Running 26:00 [2]
shoes: Asics GT2100

stady run in North Conway - S&T's to Old Bartlett Road, Crown Ridge Road and through to water tower, back down Hurricane Mountain Road

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