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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hughmac4

In the 7 days ending Mar 7, 2011:

activity # timemileskm+ftload
  Biking2 1:35:57 20.34(4:43) 32.73(2:56) 81095.9
  Orienteering1 59:19 4.85(12:14) 7.8(7:36) 427173.2
  Running2 36:15 4.54(7:59) 7.3(4:58) 12862.7
  Total4 3:11:31 29.72(6:27) 47.83(4:00) 1365331.8
  [1-5]4 3:11:28
averages - weight:165.4lbs

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Sunday Mar 6, 2011 #

10 AM

Running warm up/down 6:35 intensity: (2:54 @1) + (3:19 @2) + (22 @3) 0.61 mi (10:45 / mi) +16ft 10:29 / mi
ahr:139 max:158 shoes: Inov-8 Mudroc 290

Orienteering race 59:19 intensity: (4:46 @3) + (49:49 @4) + (4:44 @5) 7.8 km (7:36 / km) +427ft 7:01 / km
ahr:165 max:180 shoes: Inov-8 Mudroc 290

Fair Hill Little Egypt (actual 5.7mi/149m climb)

Forgot my gaitors, which was a BIG mistake, considering the vegetation. Ouch! Forgot to start my watch till I was a minute or so into the course. We got very lucky with the rain, which held off at least until we left. Very nice day. A few hesitations and maybe a couple of route choice mistakes, but I beat Tom so my life is complete. :)

Good effort as evidenced by my HR! Warmup was good ... more like 10 minutes.

Saturday Mar 5, 2011 #

Note

MoboGoGlobo! AWESOME fun, but we ended up mispunching, probably my fault for not being more careful with double-checking control codes. Bah! :) Super cool navigating someone from afar. Hopefully results will be posted soon ... if Pink Socks recovers! :)

Great learning experience. Karl Rouillard was my partner, and my biggest challenge was trying to keep up with him ... I was having a hard time simplifying and then verbalizing quickly. I guess for myself I DON'T think in words when orienteering, so it was difficult to add them into my visually-based ideas.

We got off track one time, but relocated VERY quickly thanks to Karl's stellar locational descriptions, even while running fast! Nicely done Karl, and thanks for being my partner.

Friday Mar 4, 2011 #

4 PM

Biking (Commute) 50:32 [2] 10.4 mi (4:52 / mi) +479ft 4:39 / mi

Back from work, happy Friday.

Wednesday Mar 2, 2011 #

Note

MoboGoGlobo! I just signed up, and tuned up my Skype setup with my gaming headset. Nice.
7 AM

Biking (Commute) 45:25 [2] 9.94 mi (4:34 / mi) +331ft 4:26 / mi

Ride to work. Didn't ride home as I got a late start and the traffic's no fun in the near-dark, and the wind was straight at me. Almost broke the 2 minute/mile speed down the Darby Creek hill -- pretty good on a mid-gear singlespeed.

Tuesday Mar 1, 2011 #

12 PM

Running warm up/down 5:20 [1] 0.64 mi (8:20 / mi) +3ft 8:18 / mi
ahr:152 max:173 shoes: Adidas adiZero Mana 5

Running intervals (4x800m Repeats) 20:05 intensity: (3 @0) + (19 @1) + (5:50 @2) + (1:53 @3) + (10:26 @4) + (1:34 @5) 2.84 mi (7:04 / mi)
ahr:160 max:180 weight:165.4lbs shoes: Adidas adiZero Mana 5

Wow, I felt like a whale! I need speed. More forthcoming. More of anything too. :) Yay spring. Shoulda done 6x but didn't have the time. Silly job. ;)

Running warm up/down 4:15 intensity: (19 @1) + (3:44 @2) + (10 @3) + (2 @4) 0.44 mi (9:34 / mi) +108ft 7:46 / mi
ahr:142 max:159 shoes: Adidas adiZero Mana 5

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