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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ccsteve

In the 7 days ending Sep 15, 2007:

activity # timemileskm+m
  Morning Run5 1:16:51 9.52(8:04) 15.32(5:01) 125
  Orienteering1 1:15:35 4.97(15:12) 8.0(9:27) 13014 /16c87%
  Total6 2:32:26 14.49(10:31) 23.32(6:32) 25514 /16c87%

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Saturday Sep 15, 2007 #

Event: ROC - National Orienteering Day & Sprint
 

Orienteering race 23:35 [4] *** 3.0 km (7:52 / km) +50m 7:15 / km
spiked:14/16c shoes: Nike Air Terra Humara

Didn't feel as good on this run as I wanted to.Flat seems a good description. Nothing stunk, but nothing really stood out either. Oh well...

Orienteering 17:00 [2] 1.3 km (13:05 / km) +40m 11:20 / km
shoes: Nike Air Terra Humara

Coached Melissa through the White - she did remarkably well and looks to be rather quick on her feet. She hustled through most of it and was excited to finish in 5th behind some reasonably fast people;-)

Orienteering 35:00 [1] 3.7 km (9:28 / km) +40m 8:58 / km
shoes: Nike Air Terra Humara

Melissa was still game, so just at 2 we went back out on the yellow. I guided even more here and we walked a bit, and the time is still reasonable.

Sprint - Splits

Friday Sep 14, 2007 #

Morning Run 14:59 [3] 1.92 mi (7:48 / mi) +25m 7:30 / mi
shoes: Nike Air Terra Humara

Splits: 7:08 / 1:05 / 7:36 1st 8:13 2nd 8:41

Thursday Sep 13, 2007 #

Morning Run (pavement) 15:07 [3] 1.9 mi (7:57 / mi) +25m 7:39 / mi
shoes: Nike Air Terra Humara

Tried to keep a nice pace for the second half - noticed my breathing was steady at 3 steps per in/out for most. Only went to 2 at the tail end of the last climb. Splits: 7:05 / 1:05 / 6:57 1st: 8:10 2nd 8:02

Wednesday Sep 12, 2007 #

Morning Run (pavement) 13:51 [3] 1.9 mi (7:17 / mi) +25m 7:00 / mi
shoes: Nike Air Terra Humara

Bit of a push on stride rate; arm and shoulder holding up fine. Splits: 6:12 / 57 / 6:42 1st 7:09 2nd 7:39

Tuesday Sep 11, 2007 #

Morning Run (pavement) 16:19 [3] 1.9 mi (8:35 / mi) +25m 8:15 / mi
shoes: Nike Air Terra Humara

Nice celebratory run - Dr says the bone is all healed and I'm out of the sling. Get to start real PT now... Splits: 7:52 / 1:08 / 7:19 1st 9:00 2nd 8:27

Monday Sep 10, 2007 #

Morning Run (pavement) 16:35 [3] 1.9 mi (8:44 / mi) +25m 8:23 / mi
shoes: Nike Air Terra Humara

Light run to shake off the long O from the weekend. Splits: 7:41 / 1:10 / 7:44 1st - 8:51, 2nd - 8:55.

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