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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bl

In the 7 days ending Sep 19, 2010:

activity # timemileskm+m
  Road running2 1:47:18 12.3(8:43) 19.79(5:25) 130
  Trail/woods running2 1:24:20 6.7(12:35) 10.78(7:49)
  Road/trail1 54:00 4.8(11:15) 7.72(6:59) 75
  Walking3 47:00 1.5(31:19) 2.41(19:28)
  Orienteering1 45:02 3.26(13:50) 5.24(8:36)
  Total6 5:37:40 28.56(11:49) 45.96(7:21) 205

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Sunday Sep 19, 2010 #

Orienteering race 21:26 intensity: (16:26 @4) + (5:00 @5) 2.56 km (8:22 / km)
shoes: Teva

GBFSP forest/field sprints, courses by Bill Pullman. Warmer than I would have thought. Nice courses, demanded attention all the while. No mp's for me tho' was not out of my power to do so but did make a decent effort to avoid. Maybe 45" total error on this sprint: #3, 25", #6 20". Almost went E after first control (vs N) due to preconceived idea - but checked compass...caught it. Quite a few controls close together - took some map study to get it right. Had not id'd the finish & had trouble finding - tables & people, which one(s).... B/B+ performance.

Sprint #1:

.

Orienteering race 23:36 intensity: (17:36 @4) + (6:00 @5) 2.68 km (8:48 / km)
shoes: Teva

Second sprint. Lost maybe 15" on #3, maybe 10" on #14 (no excuse, had already been there but hidden so to speak the second time), #17 - had wrong control in mind, another preconceived idea - error only averted when I checked code, saw 140, not 132 - second look showed control to be on same type of point, maybe 30m back, 5m into woods. Call it a B+. No mp! TP went from 7 to 11 in the butterfly and had to repair the damage. Ross mp'd on the first I think... Seems that the hamstring has decided it's time to go back to work.

Butterfly portion of #2:



BP, MD, CS taking all in stride



Fun to be in Carlisle & run here, bread and butter place for a run 25 years and 18-19 years ago. Lots of folks there - decent NOD turnout plus other activities. Thanks Bill & NEOC!

Flexibility plus...



Saturday Sep 18, 2010 #

Trail/woods running 35:00 [2] 2.7 mi (12:58 / mi)
shoes: NB 993

PM DP with Mocha, Z. a bit gimpy from Beth's of yesterday pm as well as this morning's. Very sedate with just one dog. Fair amount of orange and yellow along the trails. Seems considerably more so than in Concord area.

Quiet Saturday pm on the Bower loop

Friday Sep 17, 2010 #

Walking 12:00 [1] 0.4 mi (29:59 / mi)

Am DP, misty/fog, took an umbrella, good thing as it rained fairly hard.

Trail/woods running 49:20 [2] 4.0 mi (12:20 / mi)
shoes: New Balance 1011

Noon, cloudy, cool. Kept away from roads...Memorial field, bit of the
track then into woods, under Langley & wood strip on other side. Found a
homeless person's shelter....first discarded aluminum cans, then plastic
bag then plastic lean-to partly hidden by sticks & leaves. Inquired...no one home...took a peek inside: mattress, pillow, cooking gear, clothes pins. Considered how nice it might be on warm, mellow mornings but then the coffee, shower, cold wx coming etc.... Stayed in woods, along corn rows, a bit on Clinton (vehicles fast/loud/resoundingly obnoxious), back into woods & finally bk thru Mem fld.

Note

TGIF, can get some rest...
Scotty & Pooka catching Z's, winter 2000

Thursday Sep 16, 2010 #

Road running 58:57 intensity: (18:57 @3) + (40:00 @4) 6.9 mi (8:33 / mi) +130m 8:04 / mi
shoes: NB 993

NHH home, third in (waning) summer. Need more of these - felt ok but felt like I should have been under 58' - 10:25 near last surprised me. Not the energy of spring, seasonal response perhaps. Hot enough @ 20' to remove T shirt (1980 Silvermine, a bit tight but can still wear). Seemed like a lot of pounding, poor (but uncomplaining) menisci. NB's are in need of replacement. Need to do this Mon & Thurs as in past - about the best thing I do for all-round running stamina. Started raining just as I got home. Hot shower, warm clothes....

Wednesday Sep 15, 2010 #

Road running 48:21 [3] 5.4 mi (8:57 / mi)
shoes: NB 993

Luti, ccw, very fall-like, tad chilly at start. 2 garter snakes at my feet
on successive days. Did some 50 on, 50 off.

Walking 15:00 [1] 0.5 mi (29:59 / mi)

PM DP, around the sandbox, found one fancy platform, playing with machines.

Tuesday Sep 14, 2010 #

Walking 20:00 [1] 0.6 mi (33:19 / mi)

AM DP, misty, dewey, left over raindrops.

Power line morning

Road/trail 54:00 [2] 4.8 mi (11:15 / mi) +75m 10:44 / mi
shoes: NB 993

Over Winant hill, CW, breezy, very nice. Woods wet from rain, fragrant. Only missing item was energy - wonder where it was.

Guess it had run on ahead.

Monday Sep 13, 2010 #

Note

Faraway series, photos from elsewhere, #33
The grape arbor (in Charlotte's neighborhood), English farm, Liberty Corner, NJ,1968



Noon MSO; a DP was in the cards but by time Beth returned at 5:40 it was on the dark side and raining.

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