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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PhilW

In the 7 days ending Apr 21, 2008:

activity # timemileskm+m
  Hiking2 7:00:00 9.32(45:04) 15.0(28:00) 45
  Orienteering1 1:35:18 8.08(11:48) 13.0(7:20) 6834 /36c94%
  Armchair Orienteering2 1:15:0026 /31c83%
  Running2 1:10:58 8.82(8:03) 14.2(5:00) 16
  Terrain1 47:46 5.28(9:03) 8.5(5:37) 15
  Total6 11:49:02 31.5 50.7 14460 /67c89%
  [1-5]5 10:34:02
averages - sleep:7.5 weight:76.5kg

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Monday Apr 21, 2008 #

Orienteering (Control Picking) 46:46 [1] *** 6.3 km (7:25 / km) +33m 7:14 / km
spiked:17/18c shoes: Solomon TrailComp2

Slow run/jog to warm up a bit. Small bobble on #10. Cost some time but not bad. Slow and steady. Also tried out some different route choices.

Orienteering (Control Picking) 48:32 [4] *** 6.7 km (7:15 / km) +35m 7:04 / km
spiked:17/18c shoes: Solomon TrailComp2

This time same loop. Pushing the pace to a more competetive level...but a big boom on #3 cost me 13 minutes. Cutting through the fairly thick green, and didn't hit my catching feature..I believe I was too far north...then found a bunch of trails, that didn't correspond to my map...but it was soaked with rain on that corner...so they could have been there. found #1 and #2 again and ran it a second time more conservatively. After that everything went pretty smoothly.
Good lesson about concentration. I lost it on 3, and it cost me big time. It's a relatively short leg too...

Sunday Apr 20, 2008 #

Terrain (Beach run) 47:46 [2] 8.5 km (5:37 / km) +15m 5:34 / km
shoes: New Balance 872 Trail

Ran 1/3 on the trail above the beach and then headed down to run on the beach, over the rocks/skirting the bluffs(slow and slippery in those areas). Fun run, but tiring. Especially the soft sand.

Hiking (Hiking with the kids) 2:00:00 [1] 5.0 km (24:00 / km)
shoes: RBK-Walking Sport

Saturday Apr 19, 2008 #

Armchair Orienteering (Catching Features) 30:00 [0] ***
spiked:14/17c

Worked more on route choice, reading contours and planning backwards again.

Friday Apr 18, 2008 #

Running (Recovery) 30:12 [1] 5.9 km (5:07 / km) +16m 5:03 / km
slept:7.0 weight:76.9kg shoes: Asics Trabuco IX WR

I always see people running up here, so I thought I'd check out the area. Lot's of trails and quite a flat area. Could be some good grass running in a few areas. I think there may be a sprint map available. If I'm working more in this area next year, I could do recovery runs out here pretty easily.

Thursday Apr 17, 2008 #

Running (FCP) 40:46 [3] 8.3 km (4:55 / km)
slept:8.0 weight:76.1kg shoes: Asics Trabuco IX WR

Had a bit of a problem with my right ankle/foot for a while, but seemed to fix itself. Ham's are tight afterwards too. Hadn't gone out thinking of doing anything fast...but that's what happened. Felt pretty damn comfortable for the most part. Especially on the flat and downhills. Kept moving at a good pace. Nearly my old everyday pace. Could almost call it aerobic, except that the hills were huffing and puffing territory.

Armchair Orienteering (Catching Features) 45:00 [0] ***
spiked:12/14c

Worked on some of the coaching tips. Reading the leg backwards. Planning a leg. Tried following a contour into one, but blew it big time. Way off when I finally relocated. It worked well a few legs prior. The other big one was on a long leg with few distinct features between. I tend to veer off course somewhere and end up way off.

Wednesday Apr 16, 2008 #

Hiking (Hiking with the kids) 5:00:00 [1] 10.0 km (30:00 / km) +45m 29:20 / km
shoes: RBK-Walking Sport

Two long walks along the beach in Penestin with the kids the first time ~2h then ~3h in the afternoon with lots of breaks to play skip rocks and have fun. A good half of the time I probably had between 12kg and 16kg on my shoulders...depending on which kid was tired.

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