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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Sep 12, 2004:

activity # timemileskm+ft
  orienteering3 3:57:06 13.24(17:55) 21.3(11:08) 1115
  road running1 1:13:37 7.9(9:19) 12.71(5:47) 2461
  biking1 1:09:08 20.3(3:24) 32.67(2:07)
  canoe O'1 55:00
  track1 25:30 2.0 3.22
  Total6 7:40:21 43.44 69.9 3576

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Sunday Sep 12, 2004 #

orienteering 1:20:19 [3] 7.1 km (11:19 / km)

Day 2 at Pawtuckaway. Not so good, a couple of 30-60 second mistakes, plus one of 4-5 minutes. But also wasn't moving well, having a really hard time reading the map on the run. Lots of falls, at least a dozen, including one that was in about 3 stages and ended up with my chin landing on a rock, not hard enough to do anything but draw some blood, but certainly hard enough to think that it wouldn't have had to be much different to be a "Minium" (Mike lost 5 teeth in a fall in Wyoming last month). A bit unsettling.... Lots of other cuts and bruises as well, generally feeling rather beat up afterwards. Routes/comments.

Saturday Sep 11, 2004 #

orienteering 1:20:00 [4] 7.7 km (10:23 / km)

Camping weekend at Pawtuckaway, Blue course, nominally 7.7 km, but if you adjust for the shortest possible route it was probably closer to 9 km.
Good run, missed at most a minute, ran pretty well in the cleaner parts (start to near 3, 7.5 to finish except for part near 10), but don't have the strength/coordination to go through the rougher/rockier/thicker/hillier parts very well, plus reading the map on the run gets pretty difficult since it takes a while to focus and by then I am often on my face.
Picked up Leif at 1, ran somewhat together to close to 3 when he wandered too far left, and stayed 3-4 minutes ahead of him the rest of the way. Maybe the last time I beat him?

canoe O' 55:00 [1]

With Gail, got 11 of 14 points, seemed like plenty.

Thursday Sep 9, 2004 #

track 13:25 [4] 2.0 mi (6:42 / mi)

With the group at the track. Miserable weather (very humid, rain, strong winds), felt miserable (low energy, sore places from falls yesterday). Schedule was 800, then 3x1 mile, then 800. I did 800 (3:27), 1 mile (6:43), 800 (3:15) and dedcided that was more than enough. Cool weather can't come soon enough!

track 12:05 [2]


Wednesday Sep 8, 2004 #

orienteering 1:16:47 [3] 6.5 km (11:49 / km) +1115ft 9:22 / km

Training with Leif at Mt. Norwottuck, ran the Red course from day 1 at the Troll Cup two years ago. I started a few minutes ahead and hung streamers, he picked them up. I figured he would catch me, but I had the serious advantage of having run the course before (map). Was about 7 minutes slower this time, but vegetation was still up and everything was soaking wet and very slippery. And I had not much energy it seemed, certainly walked alot. Pretty much the same routes as 2 years ago, no mistake at 4, but missed 10, one reentrant too far east.
Very nice having company, never would have gotten out otherwise!

Tuesday Sep 7, 2004 #

biking 1:09:08 [3] 20.3 mi (3:24 / mi)

River Road - Old Deerfield loop.

Monday Sep 6, 2004 #

road running 1:13:37 [4] 7.9 mi (9:19 / mi) +2461ft 7:12 / mi
ahr:160 max:176

Mt. Greylock Road Race, 7.9 miles, map. Pretty much all uphill, even though miles 6 and 7 have some flat places. Basically it's just a grind, but it was a nice day and I paced myself ok (kept my heart rate between 158 and 162 most of the time, which is just below the level of heavy breathing) and you could almost say i enjoyed it!
Ran the course twice before, 63:45 in 1994 and 67:23 in 1996, so I figured 75 minutes was a reasonable goal based on my speed now vs. then. So a little better than that on legs that were a little tired was fine.

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