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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Oct 23, 2005:

activity # timemileskm+m
  Run5 3:55:35 29.91(7:53) 48.14(4:54)
  Orienteering2 2:08:47 12.52(10:17) 20.14(6:24) 33514 /22c63%
  Rowing Machine1 40:53 6.21(6:35) 10.0(4:05)
  Weight training1 20:00
  Total7 7:05:15 48.64 78.28 33514 /22c63%

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MoTuWeThFrSaSu

Sunday Oct 23, 2005 #

Orienteering warm up/down 15:00 [2] 1.7 mi (8:49 / mi)
shoes: VJ Spikes

warmup

Orienteering race 1:03:47 [4] **** 7.75 km (8:14 / km) +335m 6:46 / km
spiked:14/22c shoes: VJ Spikes

Nolde red. Good, but not great race. Ran fine but lost a couple minutes here and there.

Red - Splits

Saturday Oct 22, 2005 #

Orienteering 50:00 [2] *** 6.0 mi (8:20 / mi)
shoes: The odd couple

Around FCN. My original plan was greatly scaled back because of the unexpected presence of hunters. Still, I found some platforms.

Vegetation sucked. (Foreshadowed Sunday.)

Friday Oct 21, 2005 #

Run 40:00 [2] 5.0 mi (8:00 / mi)
max:140 shoes: Adidas

Very easy to path split in front of museum. Out in 20 = back in 20.

Thursday Oct 20, 2005 #

Run warm up/down 5:45 [2] 0.75 mi (7:40 / mi)
shoes: Asics

to gym

Weight training 20:00 [2]
ahr:110 max:132

Generally easy, but went up fairly high on leg extensions and leg press. Not a lot of reps, though. Did some upper body, too.

Run 20:00 [3] 2.31 mi (8:39 / mi)
ahr:144 max:154 shoes: Asics

level 10 hills, 7 mph

Run warm up/down 5:34 [2] 0.75 mi (7:25 / mi)
ahr:129 max:139 shoes: Asics

from gym

Wednesday Oct 19, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Rowing Machine 40:53 [3] 10.0 km (4:05 / km)
ahr:146 max:155

5000 m splits roughly even;
around 25 spm on average

Run warm up/down 6:45 [2] 0.75 mi (9:00 / mi)
shoes: Asics

from gym. very tired

Tuesday Oct 18, 2005 #

Note

Here is a picture of Dasha's ankle Saturday - one week after the injury. The swelling is down nicely but the vibrant colors remain.
http://www.masalkov.com/album/2005/RightAnkleTwist...

Run 1:26:47 [2] 11.2 mi (7:45 / mi)
ahr:136 max:150 shoes: Adidas

Out in 45:00, back in 41:46 (5.6 miles)

Run warm up/down 3:14 [2] 0.4 mi (8:05 / mi)
ahr:131 max:144 shoes: Adidas

around the block 1.5 times

Monday Oct 17, 2005 #

Run 1:01:00 [2] 8.0 mi (7:37 / mi)
shoes: Asics

Ran to and touched the rock tunnel at Spring Garden Bridge. Out in 30:00, back in 28:45. Remainder was once lap around the block.

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