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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Mar 30, 2008:

activity # timemileskm+mload
  Orienteering2 2:58:12 9.51(18:45) 15.3(11:39) 67527 /36c75%106.9
  Road Run3 1:54:24 13.08(8:45) 21.05(5:26) 15044.5
  Total5 4:52:36 22.59(12:57) 36.35(8:03) 82527 /36c75%151.4

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Sunday Mar 30, 2008 #

Orienteering race 1:17:06 [4] *** 6.0 km (12:51 / km) +285m 10:23 / km
spiked:10/16c shoes: VJ Falcons 2

Red course at NEOC Rocky Woods event. After the longish run yesterday decided not to do the blue course, which was ~2k longer. Fairly technical terrain with some blueberry underfoot and small pines which have grown in since the map was made. The pines are large enough to affect visibility. Made several smallish errors totaling about 10 minutes, most of them due to me not identifying the things which were actually mapped and some of them due to the ambiguity of copying circles from master maps. A bit warmer than yesterday (in the 40's) and sunny. Forerunner measured about 7.5k actual distance.

Saturday Mar 29, 2008 #

Orienteering race 1:41:06 [4] *** 9.3 km (10:52 / km) +390m 8:59 / km
spiked:17/20c shoes: VJ Falcons 2

One person relay at Trout Brook Valley. Four loops ranging from 2.1k to 2.6k, each with about 100m of climb (with long downhill runs back to the map exchange) . First three loops went east from the map exchange into open woods with lots of walls and trails. Fourth loop headed west where the woods were somewhat thicker and the terrain more technical. Loop order: B(2.5k) - A(2.6k) - C (2.1k) - D(2.1k). Splits: 25:17, 23:32, 19:50, 32:27. Had about 8 minutes of errors, including 5min on #18 on the last loop which I overshot. Sunny, but only about 40F with some breeze. Forerunner measured 11.06km actual distance covered.

Friday Mar 28, 2008 #

Road Run 30:28 [3] 3.55 mi (8:35 / mi)
shoes: NB878 - #7

South on 66 and back. Still winter - snowed today but roads were just wet when I ran. 34F.

Wednesday Mar 26, 2008 #

Road Run 28:55 [3] 3.32 mi (8:43 / mi)
shoes: NB878 - #7

Easy run north on 66 and back. Upper 40's.

Tuesday Mar 25, 2008 #

Road Run hills 55:01 intensity: (39:21 @3) + (15:40 @5) 6.21 mi (8:52 / mi) +150m 8:14 / mi
shoes: NB878 - #7

Hill intervals on Pratt Rd. 5 x "The Hill" (400m, 25m climb) in 1:55 - 1:58 (avg. 1:56) with recovery on jog down the hill in about 2:30. Plus 3 x 2:00, with two on more gradual uphills (0.26mi each) and one downhill (0.31mi). The rest of the mileage was warm up/cool down and recoveries. Pretty intense workout. 43F, breezy.

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