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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jan 23, 2010:

activity # timemileskm+mload
  orienteer1 1:41:04 4.76(21:14) 7.66(13:12)12c304.5
  run/walk2 1:30:00 5.19(17:21) 8.35(10:47)229.9
  erg2 25:0028.0
  weights2 25:0025.0
  Total5 4:01:04 9.95 16.0112c587.4
  [1-5]5 4:00:48

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SuMoTuWeThFrSa

Saturday Jan 23, 2010 #

4 PM

run/walk 45:00 intensity: (9:08 @1) + (6:15 @2) + (27:17 @3) + (2:20 @4) 3.09 mi (14:34 / mi)
ahr:140 max:165


went to the river trail, for a change of pace. Jogged 15, walked 2, jogged 15. The river was high and moving fast. It was also filled with lots of ice chunks, which made for unusual sights and sounds. Reminded me of Alaska :)

Friday Jan 22, 2010 #

6 PM

erg 15:00 intensity: (12:00 @1) + (3:00 @2)

weights 15:00 [1]

Wednesday Jan 20, 2010 #

6 PM

run/walk 45:00 intensity: (14 @0) + (9:52 @1) + (9:32 @2) + (13:22 @3) + (12:00 @4) 3.38 km (13:20 / km)
ahr:139 max:166


Was surprised to see that I had not run since Dec 29th. So I went to the trails at Clinton. Based on the 10% increase principle, I was scheduled to run 30 minutes tonight. But since it had been so long, I decided to do three repeats of 8 jog/2 walk (some warm up and cool down time is also included in the total).

Saw the TrailNerds, and the leader once again asked why I wasn't running with them. Spent the rest of my run thinking of pithy answers, for future encounters. Wonder if I will use them ?

Finally added GPS tracks for Georgia (below)

Monday Jan 18, 2010 #

5 PM

erg 10:00 [1]

weights 10:00 [1]

Sunday Jan 17, 2010 #

7 AM

Note
(sick)

Same goals as yesterday. And one new one: stop. When I'm tired or things don't make sense, stop and count to 10. Breathe. Think.
9 AM

orienteer 1:41:04 intensity: (2 @0) + (27 @1) + (6:22 @2) + (1:25:30 @3) + (8:43 @4) *** 7.66 km (13:12 / km)
ahr:151 max:170 12c (sick)


Day two on Camp Rutledge. Upper 50's and overcast. Yesterday's rain meant that trails were mucky and stream crossings were dicey (fast muddy water, hard to see your footing).

Overall, I had a good day. Followed my plans. Made some less than perfect route choices and one small bobble where I left a trail too early. Otherwise, I was clean. Just very, very tired and very, very slow. It's depressing to be back in this shape.

Nice map, decent courses, great organization. Thanks GAOC

Spending the night with Mike's sister in Kennesaw.

consistency 7.6
time lost 4.95

map and route

Green Day 2 - Splits

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