Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: div

In the 7 days ending Aug 5, 2006:

activity # timemileskm+mload
  Orienteering3 2:57:24 11.4 18.35 44434 /38c89%16192.3
  Medium Pace Run3 48:00 7.27(6:36) 11.7(4:06)4120.0
  Stretching3 35:002800.0
  Easy run3 33:00 2.98(11:04) 4.8(6:52)2640.0
  R run1 1:00 0.25(4:01) 0.4(2:30)90.0
  Total6 4:54:24 21.9 35.25 44434 /38c89%25842.3
averages - weight:79.1kg

«»
1:40
0:00
» now
SuMoTuWeThFrSa

Saturday Aug 5, 2006 #

Note

Saturday, August 5th: Golden Gate Park - USOF Sprint, White, Yellow, Orange, Long Orange

Note

Saturday evening, August 5th: Piedmont and Oakland Hills urban map - Mass-start "Urban Goat"

Orienteering race (Sprint) 25:40 [4] 2.25 km (11:24 / km) +50m 10:16 / km
shoes: Mizuno Ascend

Sprint at GG park. Would be great, but mismatched #6 and #9 - they were very close on the map, after course lines crossed passage under freeway. Run distance in opposite direction - course should not be set in this manner. Anyway, had good performance.

Orienteering race (Green) 38:00 [4]
shoes: Mizuno Ascend

Ran green distance - had hand writted answer sheet - Mattias did couple mistakes which caused ~8 - 10 min delays in decyphering wright choise. Navigation was good enough for running at T+ pace.

Orienteering race (Urban Goat) 36:40 [4] *** 5.2 km (7:03 / km) +150m 6:10 / km
spiked:9/9c shoes: Asix GT-2110

Very fast evening start. Last weeks of training wasnt waist of time. Ran whole distance, including uphills.

Friday Aug 4, 2006 #

Event: Urban Festival of Orienteering
 

Note

Friday evening, August 4th: Piedmont and Oakland Hills urban map - USOF Sprint and Score-O

Note
weight:78.2kg

2 more kgm's to drop till proper weight. all jeans are to big, will try something old.

Orienteering race 22:38 [5] 2.5 km (9:03 / km) +100m 7:33 / km
shoes: Asix GT-2110

Short urban sprint with tricky route choises. Was tired by the end.

Thursday Aug 3, 2006 #

Easy run warm up/down 16:00 [3] 2.0 km (8:00 / km)
weight:78kg shoes: Asix GT-2110

warmup before in/out intervals. there was a lot of folks running on the track, of a very different sizes.

Stretching 10:00 [3]

Medium Pace Run intervals 16:00 [4] 3.6 km (4:27 / km)
shoes: Asix GT-2110

in/out intervals at I pace, 200/100 40/30 sec. just at the right pace, ltl faster by the end. very good weight dropping workout - pounds are dissapearing at the rocket speed.

Wednesday Aug 2, 2006 #

Easy run warm up/down 5:00 [3] 0.8 km (6:15 / km)
weight:80kg shoes: Asix GT-2110

Due to lack of time went to gym and opted for steady 20min T pace run. Lost a lot of sweat.

Medium Pace Run 20:00 [3] 4.8 km (4:10 / km)
shoes: Asix GT-2110

T pace steady 20min run. Tolerable.

Stretching 15:00 [3]

Tuesday Aug 1, 2006 #

Easy run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Asix GT-2110

Medium Pace Run intervals 12:00 [4] 3.3 km (3:38 / km)
ahr:159 shoes: Asix GT-2110

I pace intervals, 11x200/100 (40/30) in/out run. Easy.

Stretching 10:00 [3]

R run 1:00 [4] 0.4 km (2:30 / km)
shoes: Asix GT-2110

Monday Jul 31, 2006 #

Note
(rest day)

Not tired after weekend, which is very good sign. Have to pickup friends from SFO, so called it rest day and watched movies.

Sunday Jul 30, 2006 #

Note

Sprint, Jul. 30
(Sun.) Bayfront Park
Menlo Park, CA

Note

The San Francisco Marathon (Sunday) http://www.runsfm.com/registration/registration.ht...

Orienteering race 54:26 [4] 8.4 km (6:29 / km) +144m 5:58 / km
spiked:25/29c weight:80kg shoes: Mizuno Ascend

Motala in the Bayfront park, 3 lasp, very open, trails are erased from map, last lap was window-o - 10 meters around control visible - did around 4min mistakes. Could be way better but legs were tired after yesterdays run. Got some speed a the end of the last loop.

Motala: three loop - Splits

« Earlier | Later »