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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebuckley

In the 7 days ending Mar 18, 2006:

activity # timemileskm+m
  Orienteering4 4:24:29 6.71 10.8 34083c
  Cycling4 3:10:00
  Mapping1 2:40:00
  Paddling1 1:52:00
  Gym1 41:00
  Running2 18:00
  Total7 13:05:29 6.71 10.8 34083c
averages - weight:187.1lbs

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Saturday Mar 18, 2006 #

Paddling (Kayak) 1:52:00 [3]
weight:184lbs

AM: In the canoe using Kayak paddles with Doug up front. Brad and Vicki were in the other boat and put the hurt on us.

Orienteering (Woods) 43:00 [2] ***
11c

Taping controls for my sprint course at Beaumont. Couldn't figure out why it was taking so long and then realized that my map was 1:7500 rather than 1:5000, so my course was way too long. I jettisoned three controls to get it down to 2K.

Orienteering race (Woods) 15:58 [4] *** 2.2 km (7:15 / km) +85m 6:05 / km
8c

Anna's course (East) on a real 1:5 map. Not really a race, but I ran it like one. Comments in splits.

Orienteering race (Woods) 12:10 [4] *** 1.6 km (7:36 / km) +55m 6:29 / km
6c

Rick's course (West), also on 1:5. Comments in splits.

Friday Mar 17, 2006 #

Mapping (Park) 2:40:00 [1] ***
weight:184lbs

Mapping some extra sections of UMSL that may or may not get used for the sprint.

Running (Grass) 10:00 [2]

Warmup.

Orienteering (Park) 21:08 [4] *** 3.5 km (6:02 / km) +90m 5:21 / km
19c

Ran one of my versions of the sprint course for team trials. A lot of around routes, but was still surprised it took that long. Obviously needs to be shortened.

Thursday Mar 16, 2006 #

Note
weight:186lbs

Back is much improved; one of the nights I didn’t regret spending all that money on a Sleep Number bed (Kate never regrets it). Still a bit stiff this morning. On the up side, check out the G value! I just don’t get biology at all. I go for two weeks eating hardly anything and then, for no apparent reason, lose 3 pounds in a day. This isn’t a fluke; it happens to me every year. Machines are so much more logical.

Orienteering (Woods/Night) 59:13 [2] **** 3.5 km (16:55 / km) +110m 14:37 / km
13c

Blue short course from last year's A-meet at Cliff Cave (1:7500). Taking trails would certainly have been faster, but I took relatively direct routes for better night training (and light green training, too). One big boom on the second control, but then was pretty clean.

Running (Road) 8:00 [2]

Jogging to/from the car.

Wednesday Mar 15, 2006 #

Gym (Cardio) 12:00 [2]
weight:189lbs

AM: Warmup on the elliptical trainer.

Gym (Weights) 29:00 [5]

Decided I was well enough to try squats. Only moderate weights as it's been a while: 12x135, 8x225, 6x275, 30x135. Heel was fine, but my back didn't like it for some reason. Usually don't have trouble with that until I'm over 400. Anyway, I then did three heavy sets on the rest of the lower body stuff except calves.

Cycling (Trainer) 35:00 [2]

PM: Back continued to be a bit stiff all day - definitely did something wrong this morning. I decided a quick spin would help. It did a bit.

Tuesday Mar 14, 2006 #

Cycling (Trainer) 50:00 [4]
weight:189lbs

AM: 5x3:00@40K pace 4:00R. Smaller gear than last time (around 100 RPM), in the tuck.

Monday Mar 13, 2006 #

Cycling (Trainer) 1:00:00 [2]
weight:189lbs

Easy spin.

Sunday Mar 12, 2006 #

Orienteering (Woods) 1:53:00 [2] ***
26c weight:189lbs

Two control picking courses at Castlewood (1:15) connected by two rather long legs. Legs felt pretty dead despite the intentionally easy effort.

Cycling (Trainer) 45:00 [2]

Did some easy spinning in the evening hoping to revive my legs a bit. I'm not alarmed by it - the last four days have been fairly tough.

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