Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending May 16, 2005:

	activity	#	time	miles		km		+ft
	orienteering	2	3:02:01	9.63		15.5		1312
	biking	2	2:23:32	43.4	(3:18)	69.85	(2:03)
	trail running	2	1:15:03	6.21		10.0
	track	1	39:08	3.11		5.0
	Total	6	7:19:44	62.35		100.35		1312
averages - weight:139.7lbs

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Monday May 16, 2005 #

Note

Added routes/comments from Sunday's courses at Ansonia.

Sunday May 15, 2005 #

orienteering 57:24 [4] 6.7 km (8:34 / km)
ahr:148 max:164 shoes: Integrators

WCOC local meet at Ansonia. Better than yesterday, much more planning ahead, knowing where I wanted to be going almost all the time. Still about 3 small mistakes, maybe 2 or 3 minutes lost. Ran a little better, just tried to keep up a steady pace.

orienteering 39:08 [3]
shoes: Integrators

Special "Middle" course at Ansonia, supposed to be 4.5 km. First 2/3 good technical O', last 1/3 trails (White course in reverse). Really dragging physically, plus one hard fall, tore the clasp on my heart monitor (the watch part). At least I didn't get attacked by the hawk!

But I did manage to leave my maps (and splits for the Red course) at the meet site. Hopefully I'll get them back, but for now no routes/comments to post.

Today was a fundraiser for the Team. Fine courses by Sergei with help from Greg and Boris. Thanks, WCOC, for making it happen.

Saturday May 14, 2005 #

Event: WCOC Spring O Weekend

trail running 8:30 [2]
shoes: Integrators

Warm-up

orienteering 22:21 [4] 2.5 km (8:56 / km) +328ft 7:27 / km
ahr:147 max:160 shoes: Integrators

WCOC sprint at Osbornedale. Felt really sluggish, no zip at all. A bit on the warm/humid side, which may have contributed. Routes/comments for both the sprint and the red course.

orienteering 1:03:08 [3] 6.3 km (10:01 / km) +984ft 8:06 / km
ahr:142 max:161 shoes: Integrators

Red course at Osbornedale, legs had even less energy. And the willpower wasn't great either! But the post-race socializing was excellent!

Sprint - Splits

Red - Splits

Friday May 13, 2005 #

biking 1:09:30 [3] 20.75 mi (3:21 / mi)
weight:139lbs

Up to Lake Wyola and back, moderate effort. Felt easy going up because, as I discovered coming back, I'd had a nice tailwind, so coming back down seemed harder.

biking 9:20 [2] 2.3 mi (4:04 / mi)

Cool-down

Thursday May 12, 2005 #

track 19:18 [5] 5.0 km (3:52 / km)
max:165 weight:139lbs shoes: Air Max Trail

5 x 1000 at the Eaglebrook track (3:53, 3:50, 3:51, 3:52, 3:52), with 2 minutes slow jog/walk for recovery. Legs felt a little sluggish. Cool and very windy.

track 19:50 [2]
shoes: Air Max Trail

Before and after.

Wednesday May 11, 2005 #

trail running 15:55 [3]
shoes: Air Max Trail

Warm-up

trail running race 21:50 [5] 5.0 km (4:22 / km)
ahr:162 max:176 weight:141lbs shoes: Air Max Trail

5K XC race in Springfield's Forest Park. Good hard effort, pulse was 170+ for the last 10 minutes. Best time last year was 22:13, best time ever 19:20 in 1983. Course is 45 seconds to a minute slower than the Northmapton course. Good training for sprints!

trail running 28:48 [2] 5.0 km (5:46 / km)
max:150 shoes: Air Max Trail

Ran the course again, easy pace, in the opposite direction than the race goes just for a change of scenery.

Tuesday May 10, 2005 #

biking 1:04:42 [4] 20.35 mi (3:11 / mi)
ahr:143 max:158

Ol Deerfield / River Road loop. Put in a good effort, was about a minute and a half better than my best time last year. Legs seem to be a little stronger, although I haven't gone up in the hills yet.

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