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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Jun 30, 2001:

activity # timemileskm+m
  Running - Pace6 3:27:06 21.08(9:49) 33.93(6:06)
  Running - Easy6 2:11:17 16.11(8:09) 25.93(5:04)
  Running - Tempo2 1:53:42 10.54(10:47) 16.96(6:42)
  Running - Barely2 15:00 1.23(12:12) 1.98(7:35)
  Total6 7:47:05 48.96(9:32) 78.8(5:56)

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Saturday Jun 30, 2001 #

Running - Easy (dirt road) 19:30 [2] 2.79 mi (6:59 / mi)

Warm up for Chase. I jogged around Purcell House parking lot for a couple minutes, then ran to the start, which was mildly uphill, so it was a brisk warm up.

Running - Pace (orienteering) 23:05 [4] 4.2 km (5:30 / km)

Ran Chase course 4 at Sylvan Lake. Martin Pardoe and Ted de St. Croix started half a minute behind me, so they caught up with me when I lost time on control 5 (going off an unmapped clearing). We ran together until control 7, at which point I surged to control 8 and opened up a bit of a cushion. I lost my advantage when I missed the control and got 6-7 seconds behind Martin. I caught him going to the last control and held on during the 600+ meter run-in, which was advertised as 275m on the control descriptions.

Running - Barely (trail / grass) 8:00 [1] 0.73 mi (10:57 / mi)

Warm up for Barebones relay at Sylvan Lake South.

Running - Pace (orienteering) 32:20 [4] 5.48 km (5:54 / km)

Ran the last leg of the Barebones Relay at Sylvan Lake South. I made about 4-5 minutes of mistakes (almost 2:00 attributable to a map error), so it wasn't a great run, but we won the race on the strength of the 4 minute lead that Bill, Debbie and Jan had built up.

Friday Jun 29, 2001 #

Running - Easy (dirt road) 11:00 [2] 1.43 mi (7:42 / mi)

Warm up for Setup race at Alkali Lake South map, near Cranbrook, B.C.

Running - Pace (orienteering) 31:05 [4] 5.1 km (6:06 / km)

Ran Setup course 4. I had a pretty good race, but with significant hesitations and confusion on about half the controls. Nonetheless, there were no outright misses, so I did okay.

Running - Easy (terrain) 6:00 [2] 0.69 mi (8:42 / mi)

Warm down jog after Setup.

Wednesday Jun 27, 2001 #

Running - Easy (road / trail) 10:00 [2] 1.48 mi (6:45 / mi)

Warm up for PNWOF day 5 at Riverside SP.

Running - Tempo (orienteering) 53:42 [3] 8.4 km (6:24 / km)

Ran PNWOF day 5 (classic) at Riverside SP. I made a few modest mistakes, but I had a good run, overall. About 2/3 was at tempo intensity, and the other 1/3 was at pace.

Running - Pace (orienteering) 26:51 [4] 4.2 km (6:24 / km)

Harder running part of PNWOF day 5.

Tuesday Jun 26, 2001 #

Running - Easy (road / trail) 12:30 [2] 1.7 mi (7:21 / mi)

Warm up for PNWOF day 4 at Riverside SP.

Running - Pace (orienteering) 34:58 [4] 5.5 km (6:21 / km)

Ran PNWOF day 4 (short course) at Riverside SP. I blew the first control but otherwise ran well.

Running - Barely (road / trail) 7:00 [1] 0.5 mi (14:00 / mi)

Warm down from race.

Monday Jun 25, 2001 #

Running - Easy (grass) 3:00 [2] 0.33 mi (9:06 / mi)

A bit of jogging before running the last leg of the Bullfrog U.S. Team fundraiser relay.

Running - Pace (orienteering) 38:47 [4] 6.6 km (5:53 / km)

Ran hard for the third (last) leg of the PNWOF relay at Bullfrog Flats. I lost a few minutes, but had a decent run, anyway.

Running - Easy (orienteering) 37:47 [2] 3.98 mi (9:30 / mi)

Picked up controls at Bullfrog Flats. I felt tired but okay.

Sunday Jun 24, 2001 #

Running - Easy (road / trail) 31:30 [2] 3.71 mi (8:29 / mi)

Warmed up at Brooks SP, including about 250 meters climb to reach the start. I felt okay.

Running - Tempo (orienteering) 1:00:00 [3] 8.56 km (7:01 / km)

Ran PNWOF day 2, 11.4 km in 80:00. I made one pretty big mistake but otherwise had a pretty good run. About 75% of the running was tempo intensity, and about 25% was pace (logged as a separate entry).

Running - Pace (orienteering) 20:00 [4] 2.85 km (7:01 / km)

Harder running during O' race.

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