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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Jul 30, 2011:

activity # timemileskm+ft
  biking2 2:41:47 43.29(3:44) 69.66(2:19) 2297
  orienteering2 1:56:20 7.46(15:36) 12.01(9:41) 1056
  trail running3 1:05:25 6.44(10:09) 10.36(6:19) 630
  road running1 43:55 4.98(8:49) 8.02(5:29) 640
  Total6 6:27:27 62.17(6:14) 100.05(3:52) 4623
  [1-5]6 6:27:26
averages - rhr:52 weight:136.2lbs

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SuMoTuWeThFrSa

Saturday Jul 30, 2011 #

12 PM

trail running 4:07 intensity: (21 @1) + (3:11 @2) + (35 @3) 0.45 mi (9:09 / mi) +3ft 9:05 / mi
ahr:122 max:132 shoes: x-talon 212 #2

A little warm-up, legs didn't feel too bad.

orienteering 58:43 intensity: (14 @1) + (40 @2) + (31:10 @3) + (26:39 @4) 4.07 mi (14:26 / mi) +174ft 13:52 / mi
ahr:147 max:164 shoes: x-talon 212 #2

US Classic Champs, Day 1, M60 (GreenY), 5.8 km, Happy Valley WMA, a little north of Syracuse, NY.

I guess the best way to describe my run it that was all in slow motion. Not much fighting spirit, never pushing the pace, and a surplus of caution, just endlessly stopping for a good look at the map just to be sure. The latter (the caution) is not necessarily a bad thing, but there was way too much of it.

Other than that, some sloppiness at 5 that cost a minute or two, and not much else. But this is supposed to be a race, and it sure didn't feel like one. Will have to see if I can get with the program a little better tomorrow. It's a matter of finding the right balance, not too fast that mistakes are made, not too slow. Felt too slow today, plus screwed one up anyway.

Very nice area, good map, good orienteering. And a lovely summer day, way too warm for my preferences, but very nice before and after.

My course and my route.

Thursday Jul 28, 2011 #

11 AM

trail running 2:56 intensity: (57 @1) + (1:59 @2) 0.27 mi (10:51 / mi) +52ft 9:10 / mi
ahr:115 max:127 rhr:52 weight:136lbs shoes: x-talon 212 #2

A little warm-up to the start.

orienteering 57:37 intensity: (25 @1) + (3:09 @2) + (50:34 @3) + (3:29 @4) 3.39 mi (17:00 / mi) +883ft 13:38 / mi
ahr:140 max:152 shoes: x-talon 212 #2

Time for another Western Mass training session, except that Phil is on his way to Swissland, Ali is on/in some lake in Ontario, Alex is fishing in northern Vermont, and Gail is still under the weather though possibly a little better. So it was just me.

Ran the course I hung streamers for last week, so I had been most places but not necessarily from the same direction. Pretty good run. Just one bad control, 14, a little too high, then dropped down just past it, maybe a minute. That plus walking up a bunch of hills. Was soaking wet by the time I finished, and it wasn't raining.

Did a lot of compass practice, just to make sure I was in the habit, in anticipation of both this weekend and next month in France. Generally pleased with the result as I seemed to be coming out right where I expected.

The course and my route.

Rehung hung the streamer at 19/22 (it was on the ground). And hung ones at 20 and 21, hadn't been to them before.

Only about 10 FDFs.

973/1000

Wednesday Jul 27, 2011 #

6 AM

road running 43:55 intensity: (1 @0) + (2:28 @1) + (20:34 @2) + (7:59 @3) + (12:53 @4) 4.98 mi (8:49 / mi) +640ft 7:52 / mi
ahr:133 max:161 weight:136lbs shoes: pegasus #2

Amity hills. Definitely not dogging it this time. Perhaps if I keep doing these I will get better at running uphill?

Tuesday Jul 26, 2011 #

11 AM

biking 1:41:53 intensity: (19:56 @1) + (45:22 @2) + (32:06 @3) + (4:29 @4) 27.05 mi (3:46 / mi) +1404ft 3:35 / mi
ahr:124 max:155 weight:136lbs

Millers Fall, Wendell SF, Wyola. Nice day, about 80, seemed cool though I worked up a good sweat. Slowly doing a little bit longer rides, feels OK.

Monday Jul 25, 2011 #

7 AM

trail running 58:22 intensity: (31 @1) + (12:31 @2) + (36:43 @3) + (8:28 @4) + (9 @5) 5.72 mi (10:12 / mi) +574ft 9:19 / mi
ahr:137 max:170 shoes: pegasus #2

Trails at Five Ponds in Litchfield. Not nearly so hot, but still humid and I was soaking wet by the time I was done.

Lots of FDF's. Final count was 107-1, though I'm not sure the one that got me (a bite on my elbow) was a FDF, could have been a mosquito when I stopped to pee. But the back of my hat was quite crowded. Without it, I think I would have been miserable, or not run at all.

Legs felt OK after the usual 10 minutes or so at the start where everything (legs, back especially) feels like crap. As usual with morning runs, nice to be done with it early.

Sunday Jul 24, 2011 #

10 AM

biking 59:54 intensity: (7:19 @1) + (27:18 @2) + (20:04 @3) + (5:13 @4) 16.24 mi (3:41 / mi) +892ft 3:30 / mi
ahr:126 max:156 rhr:52 weight:137lbs

Leverett - Cave Hill. Not as hot, so worked a little on the hills.

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