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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fredder

In the 31 days ending Aug 31, 2007:

activity # timemileskm+m
  Orienteering7 16:00:00 14.43 23.22
  Road Running7 5:55:30 40.15(8:51) 64.61(5:30)
  Off-Road Running2 3:14:00 16.78(11:34) 27.0(7:11) 650
  Exercises/Stretching1 45:00
  Total17 25:54:30 71.35 114.83 650

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Friday Aug 31, 2007 #

Road Running long 53:30 [3] * 6.0 mi (8:55 / mi)
shoes: Asics Gel 2110

Regular Bollinger loop as slow as I could make it... recovery run from yesterday. Some aches and pains that I need to listen to. By my new plan, tomorrow is an off day--which works out well with everything else going on.

Thursday Aug 30, 2007 #

Off-Road Running 1:50:00 [3] *** 14.0 km (7:51 / km) +350m 6:59 / km
shoes: Asics Gel 2110

Big loop through N and E French Creek with several good climbs. A bit longer than I was planning for--shooting for 1:30, ended up 1:45. Definitely dragging at the end. Used the 15min run, 1 min walk approach with some map memorization thrown in. Was planning to get off the trail some, but forgot to bring something other than my road running shoes. Even the trails are kinda rough for those shoes...

Tuesday Aug 28, 2007 #

Road Running 35:00 [3] * 3.5 mi (10:00 / mi)
shoes: Asics Gel 2110

Around the block to loosen up. Thinking a hard-easy-off three day cycle might help keep things loose.

Monday Aug 27, 2007 #

Road Running 50:00 [3] ** 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

Bollinger, Lewis Mills, approx 50 min--forgot to start timing...

Why do I feel so stiff?? I think I'll try running every day instead of every other and see what happens. Running after a day off seems like a bust.

Saturday Aug 25, 2007 #

Orienteering 1:30:00 [2] *** 2.0 mi (45:00 / mi)
shoes: Vasque Velocity

Trying a more focused kind of training for control approach. Nothing innnovative--just lots of circled features on a printed out map. Heat, bugs, briars, and spiders conspired to make it pretty miserable in some spots. Maybe I should make a French Creek summer vegetation map...

Thursday Aug 23, 2007 #

Off-Road Running 1:24:00 [4] ** 13.0 km (6:28 / km) +300m 5:48 / km
shoes: Vasque Velocity

A pretty good workout--primarily my 'long run' for the week. Last long was on roads ~1:20 min. Shooting for same or a bit longer on trails today (~1:25), figuring trails are more intense. Various loops on FC North map with a good bit of climb. Besides the run, good practice for large scale map reading and memorization. Ran 15min, the walked < 1 min to read and memorize map for next leg. Kinda fun...

Tuesday Aug 21, 2007 #

Road Running 37:00 [3] ** 4.25 mi (8:42 / mi)
shoes: Asics Gel 2110

Getting loose in the rain... Lewis Mills to New Rd, more hills but shorter than usual. Really need to work more on hills. Hopefully I can get out for a long run before it gets hot this weekend.

Sunday Aug 19, 2007 #

Orienteering 2:00:00 [3] ***
shoes: Vasque Velocity

A couple hours of vetting and collecting controls for the event today. Mostly just fast walking--especially after it started to rain.

Saturday Aug 18, 2007 #

Orienteering 4:00:00 [3] ***
shoes: Vasque Velocity

Hanging controls and hauling water. Lots of opportunity to improve map reading skills...

Friday Aug 17, 2007 #

Road Running 54:00 [3] 6.0 mi (9:00 / mi)
shoes: Asics Gel 2110

Bollinger loop with Lewis mill hill. Just don't seem to be able to shake a sense of stiffness. Perhaps I just need to do less running more often (e.g., daily?) Took my local 1:10k topo map and worked on matching distances on map with ground, and also matching to golf distance 'eye'. I think it's worthwhile.

Monday Aug 13, 2007 #

Orienteering 4:00:00 [2] ***
shoes: Vasque Velocity

Hanging streamers for the local event this weekend. Mostly walking (OK after yesterday's long run), but some good quality time map reading in the woods.

Sunday Aug 12, 2007 #

Road Running long 1:17:00 [3] 8.4 mi (9:10 / mi)
shoes: Asics Gel 2110

A starting point for my biweekly 'long' runs. Ran 15 min then 45sec walk--emulating orienteering tempo I guess... Felt OK and appropriately tired at the end.
Lippett / Bollinger loop

Friday Aug 10, 2007 #

Road Running 49:00 [3] * 6.0 mi (8:10 / mi)
shoes: Asics Gel 2110

Usual bollinger loop to loosen back up. Ham's are really tight-I think the back tightness is spreading downward...

Wednesday Aug 8, 2007 #

Exercises/Stretching 45:00 [3]

a pretty intense workout on the stepper and bike--just too hot and humid to be outside running

Sunday Aug 5, 2007 #

Orienteering 2:00:00 [4] **** 7.0 km (17:09 / km)
shoes: Vasque Velocity

Mt Penn local event, Red. A good workout, but some poor orienteering on my part...

Friday Aug 3, 2007 #

Orienteering 1:00:00 [4] 5.0 km (12:00 / km)
shoes: Vasque Velocity

Ran the complete Orange course for the upcoming FCE event.

Wednesday Aug 1, 2007 #

Orienteering 1:30:00 [3] *** 8.0 km (11:15 / km)
shoes: Vasque Velocity

Trotted around my provisional W, Y and O courses on FCE for the 19th. Didn't finish O - getting too hot, and the spiderwebs(!)

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