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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ccsteve

In the 7 days ending Sep 13, 2008:

activity # timemileskm+m
  Dance2 2:00:00
  Orienteering1 1:39:26 6.93(14:21) 11.15(8:55) 507 /11c63%
  Evening Run1 35:00 3.0(11:40) 4.83(7:15)
  Morning Run1 31:49 4.0(7:57) 6.44(4:57) 40
  Sports1 30
  Total4 4:46:45 13.93 22.41 907 /11c63%

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Saturday Sep 13, 2008 #

Orienteering race 25:26 [4] *** 3.1 km (8:12 / km) +50m 7:36 / km
spiked:7/11c shoes: New Balance 479

Sprint at Highland park. Couple oddities on the map that tripped me up - but I'm glad that it did because that means I'm reading the map right!-) #3 is mapped west of the actual control location by about 30m, and the control was tucked into the bushes. I stood there wondering why it wasn't there for a minute before deciding that yes I was in the right place, and no, it couldn't be to the west any further... Control 10 was not visible on the re-entrant where it looked to be mapped, but was tucked under the tree at the bottom. I hesitated and verified before climbing down the hill.

Enjoyed getting out, though it was muggy.

Orienteering 1:14:00 [3] 5.0 mi (14:48 / mi)
shoes: New Balance 479

Coached Melissa through the White course and then used a 12 control score-o as a training exercise. She did ok, but I'm seeing areas that we need to work.

Dance 1:00:00 [1]

Benefit show for the Shephard home (hospice) in Penfield.

Thursday Sep 11, 2008 #

Morning Run (pavement) 31:49 [3] 4.0 mi (7:57 / mi) +40m 7:43 / mi
shoes: New Balance 479

Out for a pacing run and felt good on it. 8:06, 8:00, 8:09, 7:35

Tuesday Sep 9, 2008 #

Evening Run (pavement) 35:00 [2] 3.0 mi (11:40 / mi)
shoes: New Balance 479

Was in Raleigh leading a LinkedIn training session with the evening off - toured three parks and capitol buildings that I found on my map. Interesting run...

Remembered why I dislike running near cars - whew...

Avoided the section in one park where it read something like "Tunnel closed after dark, do not enter - for your own protection." Made me glad I was running around 6pm and not 8pm though I saw nothing to be worried about...

Sports (swimming) 30 [3]

15 minutes with a medley of crawl, breast, back and side strokes in the pool followed by 15 minutes in the hot tub stretching some. (After the run)

Tired, but well relaxed afterwords.

Monday Sep 8, 2008 #

Dance 1:00:00 [1]

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