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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: boyle

In the 7 days ending Sep 15, 2007:

activity # timemileskm+m
  basic7 1:58:00
  orienteering1 1:12:04 4.05(17:47) 6.52(11:03) 1314c
  Running3 1:08:46 6.97(9:52) 11.23(6:08) 12
  Cross country1 35:02 3.73(9:24) 6.0(5:50)
  Total7 4:53:52 14.75 23.75 2514c
averages - sleep:8.3 rhr:58

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Saturday Sep 15, 2007 #

Event: ROC - National Orienteering Day & Sprint
 

basic 18:00 [1]
slept:8.0 (injured)

squats & glutes + 15min stretching

Friday Sep 14, 2007 #

basic 19:00 [1]
slept:9.5

I would have tried for consecutive four days running but Nielle's bd had priority.

stretches 15min

Thursday Sep 13, 2007 #

Running 30:45 [3] 3.25 mi (9:28 / mi)
slept:9.0 (injured) shoes: adidas Response Trail XII 0040

Yesterday's trail run set me back. Sadly, I can't use those hills in training again for some time. With the playing field out of servce, it was nice to run the track w/o dodging footbal parents.

basic 18:00 [1]

squats & glutes + 22 minutes of stretching

Wednesday Sep 12, 2007 #

basic 14:00 [1]
slept:8.0 (injured)

squats/glutes + 22 minutes stretching

Cross country (Bilberry Creek) 35:02 [3] 6.0 km (5:50 / km)
shoes: adidas Response Trail XII 0040

Such a strange year: this is the first time on my trails since August '06. It's also more than 80 seconds slower than my second slowest outing recorded since '01. The perceived effort is the same. The knee has just set me back that much.

Tuesday Sep 11, 2007 #

Running 31:01 [3] 3.0 mi (10:20 / mi) +12m 10:13 / mi
(injured) shoes: adidas Response Trail XII 0040

That's as fast as I can limp. I'm still paying for that fine race on Sunday.

rain

132/75 54

basic 18:00 [1]

squats & glutes plus 45 minutes more of stretching

Monday Sep 10, 2007 #

basic 15:00 [1]

the usual physiotherapy homework
and another 70 minutes of stretches

Sunday Sep 9, 2007 #

Event: OOC Cedarview West
 

Running warm up/down 7:00 [3] 1.17 km (6:00 / km)
(injured) shoes: adidas Response Trail XII 0199

On my way to the O meet, I cheered on the guys racing 5k in Gloucester. Corey PBed at 18:56. Kevin couldn't race after banging knee in paintball tournament Saturday. Apparently, we're all running Terry Fox next Sunday.

orienteering race (Cedarview West) 1:12:04 [4] *** 6.52 km (11:03 / km) +13m 10:57 / km
14c slept:7.0 shoes: adidas Response Trail XII 0199

Apparently, no one from the Ottawa area is headed down to Connecticut in two weeks. I would have asked Gord Hunter but didn't see him at the meet.

This is one of my favourite maps. I was running second place in the race at controls 5 and 6. My average paced picked up with each control.
80.3%
3/16
C • too bad 3

basic 16:00 [1]
rhr:58

squats & glutes plus an additional 60 minutes of stretches

127/67 58

Long advanced - Splits

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