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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Doris

In the 7 days ending Sep 16:

activity # timemileskm+m
  Running4 3:20:00 20.0(10:00) 32.19(6:13)
  Strength2 2:00:00
  Orienteering 1 1:15:00 3.41(22:00) 5.49(13:40)
  Total6 6:35:00 23.41 37.67

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Saturday Sep 16 #

Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)

@ Christine's loop

3 miles easy. left knee whispering to me. hmmm.

Friday Sep 15 #

Strength 1:00:00 [3]

@ rockville swim

regular routine.

right shoulder a little achy - acting up, skipped the final mil press routine.

Thursday Sep 14 #

Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)

@ king farm loop

5 miles easy

right knee a little wonky on the last bit home. walked about a quarter mile.

Wednesday Sep 13 #

Strength 1:00:00 [3]

@ Rockville swim

2 x dips / push up / chin / swing / pull / plank

2 x pu lat / cu lat / bicep curl / mil press

deadlift / bench

Tuesday Sep 12 #

Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)

@ Latvian church loop.

6 mile hill workout - powering up hills means there is a lot of walking right after the hills. felt good.

Monday Sep 11 #

Note
(rest day)

P's note:

Do a hill workout tomorrow--6 miles, hard on the hills, really pumping the arms the last 100 meters. W and Fri strength. Thurs easy 5, Sat easy 3, Sun 7 at 9 min pace, except for the easy first mile.

Sunday Sep 10 #

Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: New Balance Vazee Pace (blue)

@ Latvian church loop

6 miles easy

Orienteering 1:15:00 [3] 3.41 mi (22:00 / mi)
shoes: inov-8 X-Claw 275

I took Maxi on this adventure. She's not getting out much these days, I feel bad for her. She did great, I think she can be a regular. No problem with the terrain, she ran as fast as I wanted to run - I was held back only by my own sub-par navigation. She did get in a tussle with another dog, but it was my fault, I tried to introduce them gently, but it didn't work out. She didn't growl at any dog at registration, which I consider a win. I'll have to buy a jogging leash for her.

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As for the orienteering, I did my first Score-O which Jon provided advice on how to run it which I did follow. I didn't use the compass much, but the trails confused me to no end.

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