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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 7 days ending Jul 25, 2009:

activity # timemileskm+ft
  Running4 4:30:44 28.52(9:30) 45.9(5:54)
  Orienteering1 1:20:07 5.98(13:24) 9.62(8:20)40 /43c93%
  Walking1 45:00 3.0(15:00) 4.83(9:19)
  Total5 6:35:51 37.5(10:33) 60.35(6:34)40 /43c93%
averages - weight:174lbs

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Saturday Jul 25, 2009 #

Running long 1:46:00 [1] 10.18 mi (10:25 / mi)
shoes: Screw shoes Asics Kahana 2 Mar

Long but slow run with the Fleet Feet marathon and half marathon training group. I had volunteered to be a pace group leader (they have groups at 9:00, 9:30, 10:00, 10:30, and 11:00 -- maybe 11:30 also), but I had conflicts up until now. I was originally assigned to lead the 9:00/mile group, but given that I wanted to do the O meet later in the morning, I asked for a slower group, and was assigned the 10:30 group. Which was certainly better in terms of having some energy left for orienteering.

Route: From Fleet Feet, west on Monroe to Highland, to Clinton, Westfall, Erie Canal into Genesee Valley Park, to Elmwood, Monroe, and back to the store.

Had a good group of 6 people, all of whom were training for the Rochester half marathon. None of them had any trouble with the pace or distance.

Orienteering race (Sprint) 21:06 [5] 2.7 km (7:49 / km)
spiked:18/19c shoes: Screw shoes Asics Kahana 2 Mar

Seneca Park Sprint A.

No major actual problems; ran a little slower than I might have, if I hadn't done a 10-mile run earlier, but I really didn't feel all that worn down by the previous long but slow run. One place where I lost a little time (maybe 45 seconds or so?) was coming to #17. I ran through the white woods and then across some open and scattered tree areas but I didn't know as well as I should where I was when I came out on the road near 17, so I had to hunt a bit for the staircase.

Orienteering race 59:01 [4] 4.3 mi (13:44 / mi)
max:160 spiked:22/24c weight:172lbs shoes: Screw shoes Asics Kahana 2 Mar

Seneca Park Score-O.

Distance is the distance covered, per Forerunner.

Really ran out of gas about halfway through. Barely finished under the time limit.

I'm thinking that I could have done 10 minutes faster, with 5 minutes of lost time (very rough estimate) due to some very non-optimal (in hindsight) order of doing some of the controls, in particular the fairly thick cluster NE of the pond.

The other 5 minutes (maybe more) of lost time was running out of energy, roughly when I was at #24, the far northern control. I think the long run in the morning followed by the sprint followed by about half of the score-O finally caught up with me. I did primarily walking from that point to around #114, then realized that the time was getting short and I needed to HTFU and do some running, even though I really did not feel like it. I picked up my tempo the closer I got to the finish, as the time was winding down, and I finished with about a minute to spare.

Wednesday Jul 22, 2009 #

Running 1:18:30 [2] 8.04 mi (9:46 / mi)
max:130 shoes: Asics Gel Nimbus 10

Semi-long run, with Anne. From home to Maple (met up with her on Maple just south of Rt 104), then north on Maple to Klem, to Drumm, to Herman, to Pellet, up Pellet to Lake Rd, then back the same way.

Not all that hot but extremely humid (63 degree air temp, 62 degree dew point). Not a real pleasant day for a longish run.

Tuesday Jul 21, 2009 #

Walking (Dog walking) 45:00 [1] 3.0 mi (15:00 / mi)
shoes: Asics Gel Nimbus 10

Monday Jul 20, 2009 #

Running warm up/down 20:09 [2] 2.25 mi (8:57 / mi)
shoes: Asics Gel Nimbus 10

Warmup for short interval workout. Over to Finn Park and back, with the dog (Homer) in tow. A bit hot for him, but it was only 2 miles, and in Finn Park, he got to take a dip in the stream, so that helped him avoid heatstroke. He seemed to like it, overall.

Running intervals 6:10 [5] 1.0 mi (6:10 / mi)
max:170 shoes: Asics Gel Nimbus 10

4 x 400 meters, on Woodland Lane. Averaged 92.5 seconds. Fastest was 86, slowest was 95.

Running warm up/down 12:55 [2] 1.55 mi (8:20 / mi)
shoes: Asics Gel Nimbus 10

Cool-down run. To Bay Rd, Rt 104, Maple, up Maple to the first street to the west, then back to Woodland.

Sunday Jul 19, 2009 #

Running 47:00 [3] 5.5 mi (8:33 / mi)
max:150 weight:176lbs shoes: Asics Gel Nimbus 10

Early afternoon run in the Park Ave area. Approx route: Started on Park about 2 blocks west of Culver. Park to Alexander to Monroe. Monroe to Field Street, to Clinton. South on Clinton to Elmwood, to Monroe, to Culver, and back to Park.

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