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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: z-man

In the 7 days ending Nov 29, 2008:

activity # timemileskm+m
  Running4 2:55:52 17.71(9:56) 28.5(6:10) 290
  Cross-training3 1:55:00
  Orienteering1 35:17 3.94(8:57) 6.34(5:34) 120
  Total7 5:26:09 21.65 34.84 410

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Saturday Nov 29, 2008 #

Orienteering 35:17 [4] 6.34 km (5:34 / km) +120m 5:05 / km

DVOA-HVO Dual Meet - Red. Not a bad run, a bit slow to the fist control and then may be 20 sec. lost on #11 and another 10 sec on #16. Felt pretty good almost all the way and only felt like I was running out of air in a few spots. The course had 23 bags and consisted of a lot of short legs which forced you to make fast approaches and fast departures. Woods were quite open and in many cases controls were visible from afar. One thing that Greg pointed out that could've made a difference is the actual control placements. A lot of them were not placed behind a feature but rather on your way in, which kind of made the course too easy.

Friday Nov 28, 2008 #

Running 23:27 [3] 5.0 km (4:41 / km)

Went out for a quick run FP. Stayed on the horse trails as there just too many leaves covering other smaller trails.

Thursday Nov 27, 2008 #

Running 1:02:00 [3] 11.0 km (5:38 / km)

Easy run with K and Greg on horse trails in FP. Nice weather, turkey is on the way.

Wednesday Nov 26, 2008 #

Cross-training 40:00 [3]

Just stuff for upper body and back. Too busy with household duties.

Tuesday Nov 25, 2008 #

Running 23:55 [3] 4.5 km (5:19 / km)

Ran to Manhattan Beach and back. Just didn't feel like running more today.

Cross-training 35:00 [3]

More or less the same anti-sitting stuff. I can definitely say that my L-hip hurts less now compared to the pre-exercises state of it.

Monday Nov 24, 2008 #

Cross-training 40:00 [3]

Did mostly upper body and back exercises plus a bit of stuff for ankles. Feeling a bit tired, mentally I am ready for the long weekend ahead!

Sunday Nov 23, 2008 #

Running 1:06:30 [3] 8.0 km (8:19 / km) +290m 7:02 / km

K and I went to South Mnt. Res. to run up some hills. I took it really really slow as a whole park was covered with leaves on top of already tricky footing. Ended up doing a total of tree loops and climbed the mountain on three different trails. Had to walk down in a few spots as footing was pretty bad, but can't complain as running down wasn't the goal. Nice weather, barely any wind though a lot of dogs.

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