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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Mar 18, 2013:

activity # timemileskm+mload
  trail2 2:19:57 10.51(13:19) 16.91(8:16) 30135.8
  orienteering1 1:29:43 3.76(23:52) 6.05(14:50) 17535.9
  hiking2 48:23 2.48(19:29) 4.0(12:06) 10013.1
  strength & stretching1 40:0016.0
  running1 35:00 3.27(10:42) 5.26(6:39) 1314.0
  Total6 5:53:03 20.02 32.22 589114.8
  [1-5]5 4:47:04
averages - weight:120.4lbs

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Monday Mar 18, 2013 #



Sunday Mar 17, 2013 #

orienteering 1:29:43 [3] 6.05 km (14:50 / km) +175m 12:57 / km

Red course at DVOA's Hibernia event. Worked epunch all morning until about 1pm and then went on the red course. Was pretty cold getting ready to go out after having sat around for so long, but once I got going it was actually pretty nice.

Had an okay run - no real errors, several big hesitations, and lots of not being able to run as much as I know I need to if I want to do well at upcoming events. Certainly running more than I was in January though so improvement.

Probably would have been in the mix with Ann and Sandy, maybe a minute or so back, if I had run Green. The courses were almost identical - Red didn't go to their #3 and #6 (although I went right by #6 anyway) and I was a little ahead at my #10 (their #12). But maybe not enough to account for all of the extra distance to #3.

I really liked the Red course. I could have done without the legs 16-17-18; the woods over there were trashy and rocky. I think 17 moved WNW by about 100 meters might have been better. But it was still a lot of fun and I'm glad I ran Red.

Saturday Mar 16, 2013 #

strength & stretching 40:00 [3]

Core DVD plus some yoga stretches.

Went to a dance class with Scott and Katie this morning - it was a blast and I got a sneak preview of their wedding dance.

Friday Mar 15, 2013 #

12 PM

trail 1:29:29 [3] 6.86 mi (13:03 / mi) +189m 12:01 / mi

Long run with Sandy. Felt pretty good for the first 4 miles or so, then they got harder and harder. Even the walk up the road was a real struggle. But we did it.

Looks like we got a little faster towards the end. It wasn't on purpose but it is a bit more downhill on the way back and I did pick it up the last 1/4 mile to try and stop my knee from hurting.

Forgotten to weigh myself the last couple of days. Was in a rush yesterday and this morning my furnace had stopped working (fixed now) which interupted my routine. Have binged a little but hopefully today's workout will take care of that!

Thursday Mar 14, 2013 #

6 PM

running 35:00 [3] 3.27 mi (10:42 / mi) +13m 10:34 / mi

TNT - very easy jogging on the track with Dasha then Dasha & Sandy. It's nice that 11:00 pace now feels really easy. 6 weeks ago it didn't. Had some funny achilles tenderness early on but it went away after 5-10 minutes. Will see if it happens again - never had this before.

Forgot to stop my watch so the track includes the time sitting in the car waiting for Clem to finish his workout.

Wednesday Mar 13, 2013 #

7 AM

hiking 32:52 [3] 1.6 mi (20:30 / mi) +92m 17:24 / mi

Quick morning hike.

Tuesday Mar 12, 2013 #

6 PM

hiking 15:31 [0] 0.88 mi (17:38 / mi) +8m 17:09 / mi

TNT - the plan was for a two mile tempo run. Hiked down to the drive and started the warmup but I had to make an emergency stop in the restroom. They very conveniently put one in right near the bottom of my reentrant. So this time is the hike down and jog to the loo. I then managed to hit the lap button so had to end everything and start over.

trail 50:28 [0] 3.65 mi (13:50 / mi) +112m 12:37 / mi

And this is the rest of the workout - some more warm up, the two miles and then the cool down and hike back up. Sandy got a bad stitch near the end so we had to stop but I didn't know how to pause the workout. You can see where we stopped for about 2 minutes on the track.

A very quiet dinner afterwards with Jim. We were all tired I think.

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