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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: vmeyer

In the 7 days ending Jan 26, 2009:

activity # timemileskm+m
  Rogaine1 2:08:00 9.25(13:50) 14.89(8:36)
  Misc4 2:03:00
  Biking1 1:22:00 15.1(5:26) 24.3(3:22)
  Running2 1:10:00 6.25(11:12) 10.06(6:58)
  Trail Run1 1:09:00 6.0(11:30) 9.66(7:09)
  Orienteering1 35:14 1.8(19:33) 2.9(12:09)
  Walking1 10:00 0.65(15:23) 1.05(9:34)
  Total6 8:37:14 39.05 62.85

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Monday Jan 26, 2009 #

Misc (THE DVD) 40:00 [2]

Running (Treadmill) 30:00 [2] 2.65 mi (11:19 / mi)
shoes: Aqua Velvet

After the core workout.
Starting at 4.0 mph and adding on .2 mph each minute up to 6.0.
Ten minutes at 6.0 and then back down the same way.

Sunday Jan 25, 2009 #

Orienteering race (Greenbelt Yellow) 35:14 [3] *** 2.9 km (12:09 / km)
shoes: Salomom XT Wings 10

Not a huge fan of Greenbelt, and with 123 starts (160 total people), and having to print maps at the same time I was overseeing the epunching, I decided that Yellow was a good choice.

Went off ill prepared - no gloves, and my hands were freezing. Also decided to go without a compass since I depend on it way too much. Worked fine except for the two longer cross country legs I attempted. Finished second, and would have still been second, even if I hadn't discussed what trail I was on with an older couple out hiking.

Fell hard for the first time in a long time and whacked my right shin pretty good.

Glad to be out on a crisp winter day.

Saturday Jan 24, 2009 #

Rogaine (PWNF) 2:08:00 [2] 9.25 mi (13:50 / mi)
shoes: Salomom XT Wings 10

More therapeutic activity this time at Prince William.

Visitors Center, Birch Bluff NW to bridge, North Valley, Quantico Cascades to Lot E, Mary Bird, Black Top to TREC (bathroom is reopened!), Turkey Run Ridge, South Orenda, Birch Bluff.

About 40F and a little windy in spots. May have been slightly under dressed on top (1 long, 1 short), but only if I had to stop.

Garmin 205 said 8.66 miles, Gartrip said 9.77, so I split the difference.

Friday Jan 23, 2009 #

Biking (W&OD to Wash Blvd) 1:22:00 [2] 15.1 mi (5:26 / mi)
shoes: Shimano Bike

Took a couple hours of leave for (bike) therapy to take advantage of the 50 F afternoon.

About 15 minutes in, I had to shed the head band, full gloves, and red jacket for a vest instead. UA shirt & vest was good.

Misc (THE DVD) 40:00 [2]

Followed the bike ride up right away with the core workout. A little tougher today.

Wednesday Jan 21, 2009 #

Trail Run (Wakefield & Lake Accotink) 1:09:00 [2] 6.0 mi (11:30 / mi)
shoes: Salomom XT Wings 10

After podiatrist and quick stop at my doctor for some meds (and BP while I was there - 150/94 & 150/92), I parked at Wakefield and ran to and around Lake Accotink, including the spur. Had to walk (briskly) some 2-7 minute stretches, and breathing was a bit labored (compared to my legs feeling pretty good). It was a good run - a bonus run of sorts since I could have coasted today, but I didn't.

1/2 markers: 440 658 547 519 534

Having my inserts adjusted a little to try to take some pressure off of the bunion and twisted little toe on my left foot. Took x-rays of both feet. Achilles is really tight which is causing the inflammation on the back of my heels.

Misc (Steps) 3:00 [2]
shoes: Salomom XT Wings 10

About half way through the loop, I jogged up and back down the 40 steps to the dam x 5 extra times.

Tuesday Jan 20, 2009 #

Misc (THE DVD) 40:00 [2]

Used a weight for the first time.

Walking warm up/down (Treadmill) 10:00 [1] 0.65 mi (15:23 / mi)
shoes: Aqua Velvet

Running (Treadmill) 40:00 [2] 3.6 mi (11:07 / mi)
shoes: Aqua Velvet

10 minutes each @ 5.0, 5.2, 5.5 6.0 mph

Inserts very painful again in the left little toe region after 40 minutes in running shoes.

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