Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 7 days ending Nov 21, 2010:

activity	#	time	miles		km		+m
biking	10	4:49:33	57.51	(5:02)	92.55	(3:08)	467
orienteering	2	1:37:41	6.61	(14:47)	10.64	(9:11)	79
Track	1	1:25:04	10.6	(8:01)	17.06	(4:59)	12
Road run	1	51:50	5.24	(9:54)	8.43	(6:09)	395
Total	11	8:44:08	79.96	(6:33)	128.69	(4:04)	953
[1-5]	10	7:56:00

3:36

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Sunday Nov 21, 2010 #

Event: Blue Hills Traverse

Traverse - Splits

Saturday Nov 20, 2010 #

3 PM

orienteering 48:08 [0] 1.81 mi (26:36 / mi) +43m 24:46 / mi

This GPS track belongs to Dan, he borrowed my Garmin when he and Ali went out into the wilds of Hammond Pond for a little training.

Friday Nov 19, 2010 #

9 AM

biking 20:35 [2] 4.35 mi (4:44 / mi) +13m 4:41 / mi

5 PM

biking 19:47 [2] 3.14 mi (6:18 / mi) +74m 5:52 / mi

Thursday Nov 18, 2010 #

9 AM

biking 18:26 [2] 4.35 mi (4:14 / mi) +9m 4:13 / mi

6 PM

biking 21:18 [2] 3.39 mi (6:17 / mi) +19m 6:10 / mi

orienteering 49:33 [4] 4.8 mi (10:19 / mi) +36m 10:05 / mi

Wednesday Nov 17, 2010 #

9 AM

biking 19:14 [2] 3.91 mi (4:55 / mi) +5m 4:54 / mi

5 PM

biking 20:04 [2] 3.68 mi (5:27 / mi) +71m 5:09 / mi

Tuesday Nov 16, 2010 #

9 AM

biking 18:04 [2] 3.63 mi (4:59 / mi) +5m 4:57 / mi

Pulled three pieces of glass and a staple out of my tire this morning, patched the hole made by the staple and marveled at how much junk ends up on the road. Then I biked to work.

6 PM

biking 29:11 [2] 5.13 mi (5:41 / mi) +34m 5:34 / mi

Over to Danehy. Last outdoor track practice for awhile. moving indoors. I'm excited because Sam is planning on coming to our indoor workouts, which should be pretty cool.

Track 4:31 [3] 0.54 mi (8:22 / mi) +1m 8:19 / mi

strides after a few drills with the group. Mark, Terry, SGB, Audun, and myself.

Track 38:01 [5] 4.76 mi (7:59 / mi) +5m 7:58 / mi

Mark suggested running around the field for the first set of four intervals. aiming for ~3:30 at a fastish clip, we did a couple of laps of the field area. making the corners on the grass was fun. we had 1 minute rest between 1-2, and 3-4, and a longer rest between 2-3. Then we headed back up to the track and did 400,200,200,400,200,200 all with 200 jogging rest.

Those were really fun and went quickly. perhaps pushing too hard, but it was worth it :)
70-30-30-69-30-30

I was starving going into it, but felt okay once we started running.

biking 8:41 [2] 1.6 mi (5:26 / mi) +6m 5:22 / mi

Headed over to see Dan and Anna. I've got their copy of Harry Potter 6 to use on Thursday for Harry Potter Orienteering with the CSU training group.

Dan also showed me how to use Hugin, a photo stitching program, to make stitched images of scanned maps.

biking 33:23 [2] 7.27 mi (4:36 / mi) +72m 4:27 / mi

Then home. It's both warmer than it should be outside tonight and also colder than is comfortable for biking in shorts.

Track 4:31 [2] 0.54 mi (8:23 / mi) +1m 8:20 / mi

Track 38:01 [5] 4.76 mi (7:59 / mi) +5m 7:57 / mi

biking 8:41 [2] 1.6 mi (5:25 / mi) +6m 5:21 / mi

biking 33:23 [2] 7.27 mi (4:36 / mi) +72m 4:27 / mi

Monday Nov 15, 2010 #

Note

Posting a link here for any local readers that routinely go to the Fells. Especially people like Alexei that basically live there.

A lost, possibly scared, probably partially feral dog needs finding!

8 AM

biking 21:32 [2] 4.35 mi (4:57 / mi) +11m 4:55 / mi

To work.

5 PM

Road run 51:50 [5] 5.24 mi (9:54 / mi) +395m 8:01 / mi

didn't get out during lunch time, so did these after work. 6 reps up summit ave. The workout went well, but I'm not really pushing hard enough. I know that I'm faster than my times indicate, but I'm not good at motivating to push as hard as necessary. My legs felt pretty good afterward, almost did more but easily talked my self out of it when thinking about dinner.

2:05
2:05
2:03
2:04
2:05
2:06

Also, it's been awhile since Trig in highschool, but if the elevation and distance data from Ken's GPS download are to be believed, the hill is almost a 6% slope on average. (edit: that should be ~10% slope, rising at a ~6 degree angle)

biking 17:14 [2] 3.84 mi (4:29 / mi) +70m 4:15 / mi

Home. excited about making beef stroganoff and drinking chocolate soy milk.

C • trig 9

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