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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: johncrowther

In the 7 days ending Jan 16, 2016:

activity # timemileskm+ft
  Running2 2:05:46 10.28(12:14) 16.54(7:36) 561
  Orienteering1 2:00:13 6.01(20:00) 9.67(12:26) 1188
  Cycling2 1:28:17 18.23(4:51) 29.34(3:01)
  Strength2 45:00
  Swimming1 40:00 0.34(1:57:28) 0.55(1:13:00)
  Total8 6:59:16 34.86 56.1 1749

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SuMoTuWeThFrSa

Saturday Jan 16, 2016 #

11 AM

Orienteering race 2:00:13 [4] 9.67 km (12:26 / km) +1188ft 10:28 / km
(injured) shoes: Innov8s

Georgia Navigator Cup day 1. Given the state of my right foot, I was unsure as to whether I would be able to do the whole thing, so on the way to no 1 I was looking for potential bail options. As a result I completely blew no 1.
Foot not great, but no worse than it has been on other runs. Caught my left foot at one point too, which reminded me that my left knee still has problems.
Routegadget

Friday Jan 15, 2016 #

Cycling 42:06 [2] 9.12 mi (4:37 / mi)

Commute

Thursday Jan 14, 2016 #

8 AM

Cycling 46:11 [2] 9.11 mi (5:04 / mi)

Commute - windy, but only a few patches of ice.
6 PM

Running 1:10:14 [4] 5.18 mi (13:34 / mi) +230ft 13:01 / mi
(injured)

Fairmount trail from Tony Grampsas. Generally an unpleasant experience. Very windy, icy trail which was very uneven (not good for foot), plus lack of energy.

Wednesday Jan 13, 2016 #

Strength 20:00 [1]

Note
(injured)

More physical therapy - but no dry needling today so less pain.

Tuesday Jan 12, 2016 #

Swimming 40:00 [3] 0.55 km (1:13:00 / km)

Took a bit to get into it
3 x front crawl
1 x breast stroke
2 x front crawl
1 x kick board
2 x front crawl
1 x float between legs
2 x front crawl
Plus some side walking at the end

Monday Jan 11, 2016 #

6 PM

Running 55:32 [4] 5.1 mi (10:53 / mi) +331ft 10:15 / mi
(injured) shoes: Brooks road shoes pair 3

Neighborhood run. A bit slow, but the main thing slowing me down was my lack of fitness, and icy patches - not the injury!
Also gave me a chance to check out the state of some of the bike trails. Definitely not rideable (on my bike) yet.

Sunday Jan 10, 2016 #

10 AM

Note

My first attempt at setting a Ski-O seemed to go well - winning times were about what I'd hoped for, and most people enjoyed their courses. We had people from 3 clubs other than RMOC - OLOU, CAOC and QOC!
6 PM

Strength 25:00 [1]

Usual stuff, plus some new exercises from the physical therapist.

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