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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Nov 12, 2005:

activity # timemileskm+m
  Orienteering3 3:04:55 16.84(10:59) 27.1(6:49) 475
  Run5 2:25:15 18.25(7:58) 29.37(4:57)
  Bike2 1:13:00 14.0(5:13) 22.53(3:14)
  Total6 6:43:10 49.09(8:13) 79.0(5:06) 475

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Saturday Nov 12, 2005 #

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: VJ Spikes

warmup with Speedy.

Orienteering race 1:05:45 [4] *** 9.9 km (6:38 / km) +225m 5:58 / km
shoes: VJ Spikes

Good race. Lost a couple minutes (2?) on trail bend control (in trail maze) due to needlessly aggressive route (because I misread a control when plotting my route.) A very sprint-like leg (at least planning-wise.)

A couple other bobbles, vegetation problems, single-tick fence crossings, and shoe-tieing slowed down a little bit.

Friday Nov 11, 2005 #

Run warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: VJ Spikes

warmup and warm down after sprint. (Longest warmup ever?)

Orienteering race 13:00 [4] *** 2.65 km (4:54 / km) +80m 4:16 / km
shoes: VJ Spikes

Fair Hill sprint.
A really good race. Lost some time on #2 because I didn't see the trail and paused at control. Then on last control because I slacked off pace. Otherwise clean and good flow. Didn't feel like I was pushing too hard, although I know I was running very fast at times.

Wednesday Nov 9, 2005 #

Run 39:40 [2] 4.75 mi (8:21 / mi)
shoes: Adidas

to museum slowly.

Tuesday Nov 8, 2005 #

Bike 15:00 [2] 3.5 mi (4:17 / mi)

to work.
less traffic, but more buses. Anyway, better time.

Bike 18:00 [2] 3.5 mi (5:09 / mi)

from work

Run warm up/down 6:00 [2] 0.7 mi (8:34 / mi)
shoes: Asics

DVOA training. Down to path.

Run tempo 44:35 [3] 6.3 mi (7:05 / mi)
shoes: Asics

DVOA training. Ran with TomO. A bit faster than I had planned, but a good, solid effort. Went down to Walnut Lane bridge and back. Really need to get a better headlamp for this, although the path is just good enough to not really need it.

22:53 out (assuming warmup was exactly 6 minutes)
21:41 back (slightly uphill)

Monday Nov 7, 2005 #

Bike 40:00 [2] 7.0 mi (5:43 / mi)

to/from work

Sunday Nov 6, 2005 #

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Spikes

warmup, but it was already pretty warm

Orienteering race 51:10 [4] **** 7.55 km (6:47 / km) +170m 6:05 / km
shoes: VJ Spikes

Tyler red. Course/terrain was about what I had expected -- something like White Clay Creek or Ridley but flatter. Did have briars, but the mapping is fresh enough that they are depicted accurately.

Race was good, not great. Didn't feel fast like a week ago or strong like two weeks ago. Just tired. Still, orienteered well. No errors until a control in a clearing (behind a tree) but didn't lose much on that. But, at around 75% of the course, lost focus and drive. Felt very tentative through last white woods section. Missed control in ditch and then the next one after getting to the circle.

Finishing controls good again.

Orienteering 55:00 [2] **** 7.0 km (7:51 / km)
shoes: VJ Spikes

Control pickup - a lot of them.

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