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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Oct 16, 2004:

activity # timemileskm+m
  Orienteering2 1:21:18 7.27(11:11) 11.7(6:57) 460
  Running - Road / Track3 1:04:00 8.03(7:58) 12.92(4:57) 120
  Paddling / Rowing1 45:40 4.07(11:13) 6.55(6:58)
  Strength / Weights1 15:00
  Total3 3:25:58 19.37 31.17 580

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Saturday Oct 16, 2004 #

Running - Road / Track (road) 15:00 [2] 2.07 mi (7:15 / mi) +65m 6:36 / mi
ahr:156

Brisk warm-up for day 1 of the U.S. Individual Champs at Telemark.

Orienteering (race) 1:03:24 [3] 9.0 km (7:03 / km) +360m 5:52 / km
ahr:165 max:181

Day 1 of U.S. Individual Champs. I had a very good run, with maybe two minutes of lost time in small bits. I kept moving well through the terrain, more or less flowed through the controls, and pushed pretty hard for most of the run. I was 1st place for the day, a minute ahead of William Hawkins and a bit over two minutes ahead of Sergey Zhyk.

Running - Road / Track (road) 12:00 [1] 1.23 mi (9:46 / mi) +15m 9:24 / mi

Easy warm-down jog.

Blue - Splits

Friday Oct 15, 2004 #

Running - Road / Track (dirt road) 9:00 [2] 1.29 mi (6:59 / mi) +25m 6:35 / mi
ahr:153

Brisk warm-up for the U.S. Individual Champs model event.

Orienteering (training) 17:54 [3] 2.7 km (6:38 / km) +100m 5:36 / km

Ran U.S. Champs model event.

Running - Road / Track (dirt road) 4:00 [2] 0.44 mi (9:06 / mi)

Brief warm-down jog.

Thursday Oct 14, 2004 #

Strength / Weights (yard work) 15:00 [3]

Nic and I used a 2-man, gas-powered post hole digger. It was a good workout for the arms, legs and back to lift the 3-foot long, 8-inch diameter auger out of the ground when it was stuck on a big rock or root or was full of dirt.

Paddling / Rowing (kayaking) 30:40 [3] 2.77 mi (11:04 / mi)
ahr:144 max:153

Paddled medium-hard around Green Lake. I felt a bit stale at first but warmed up as I went. I never felt great.

Paddling / Rowing (kayaking) 15:00 [2] 1.3 mi (11:32 / mi)
ahr:132

Easy paddle from Aqua Theatre around Duck Island and back.

Running - Road / Track 24:00 [2] 3.0 mi (8:00 / mi) +15m 7:53 / mi

Ran in the terminals at Sea-Tac while I was waiting to board my flight to MSP. Mike Schuh was nice enough to watch my bag for me while I ran.

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