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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmpbllj

In the 7 days ending Sep 18, 2005:

activity # timemileskm+m
  Running2 1:28:00 10.5(8:23) 16.9(5:12)
  Orienteering1 1:26:01 4.85(17:45) 7.8(11:02)23 /25c92%
  Biking2 1:00:00
  Total5 3:54:01 15.35 24.723 /25c92%
averages - sleep:8.1 rhr:51 weight:191.5lbs

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MoTuWeThFrSaSu

Sunday Sep 18, 2005 #

Orienteering race 46:46 [3] *** 4.8 km (9:45 / km)
ahr:153 max:167 spiked:13/15c slept:8.5

Green Course at Great Brook Farm SP. Very sloppy run, starting with forgetting my shoes and having to run with the old pair from the trunk. On the first part of the map, I had a couple of hesitations because of the grown up pine saplings. And, I lost my punchcard on the way to #10. I went back for 2:14 before giving up the search and continuing on.
7:00 165+
34:50 140-165
5:30 140-

Orienteering (Control Pick-up) 39:15 [3] *** 3.0 km (13:05 / km)
ahr:140 spiked:10/10c

Control P/U. Lots of controls set today but in tight clusters, in contrast to my course-setting technique of sharing lots of controls.
Re-ran leg 5-6: 2:34 going right to the trails. 2:42, following the spur to the powerline and to the trails.
1:00 165+
21:10 140-165
13:00 140-

Friday Sep 16, 2005 #

Running tempo 42:50 [3] 5.5 mi (7:47 / mi)
ahr:147 max:160 slept:8.5 weight:190.5lbs shoes: Saucony 3D Grid Hurricane (Org

MIT-Near Side Charles-Mt. Auburn Hosp-Home (via Reservior).
11 min warm-up, 10 min cool-down. Goal was to stay 155-160 during the tempo, but I had trouble getting (and staying) there. Left lower leg a bit sore.
38:00 140-165
4:50 140-

Wednesday Sep 14, 2005 #

Running hills 45:10 [3] 5.0 mi (9:02 / mi)
ahr:146 max:167 slept:7.0 weight:192.5lbs shoes: Saucony 3D Grid Hurricane (Org

Stata Center across Harvard Bridge, along far side of Charles to Beacon Hill. Ran 5x hill repeats, back on the Red Line Bridge.
16:50 Warm-up to base of hill
2:37 (162) 303 recov (132)
:55 (166) 1:42 recov (128)
1:03 (166) 1:45 recov (123)
1:12 (165) 1:41 recov (127)
1:13 (167)
13:07 warm-down return
2:00 165+
32:50 140-165
10:20 140-

Tuesday Sep 13, 2005 #

Biking (Commute) 30:00 [2]
slept:8.0

Beacon both ways.

Monday Sep 12, 2005 #

Biking (Commute) 30:00 [2]
rhr:51 slept:8.5

Beacon both ways. Outside right lower leg is sore today. Going to postpone any more running until Wed.

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