Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roschi

In the 31 days ending Dec 31, 2007:

activity	#	time	miles		km		+ft
Trail Run	10	7:24:35	46.07	(9:39)	74.14	(6:00)	1332
Orienteering	4	4:26:41	21.55	(12:22)	34.69	(7:41)	2215
Run	5	2:49:00	15.5	(10:54)	24.94	(6:46)	66
Bike-O	1	34:00	3.73	(9:07)	6.0	(5:40)	262
Total	18	15:14:16	86.85	(10:32)	139.77	(6:32)	3875

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Monday Dec 31, 2007 #

Run 1:10:00 [2] 6.0 mi (11:40 / mi) +66ft 11:33 / mi
shoes: Brooks Cascadia #3

really easy run home after we dropped off the car...

Sunday Dec 30, 2007 #

Orienteering 1:16:00 [4] 6.0 km (12:40 / km) +820ft 10:29 / km
shoes: Brooks Cascadia #3

Bog Slog... tough foot part, hard nav, misplaced cps, and out of shape...

Bike-O 34:00 [3] 6.0 km (5:40 / km) +262ft 5:19 / km

did much better but glen still beat me by 3 minutes... i had one 2 minute error, thats about it...

Saturday Dec 29, 2007 #

Trail Run 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks Cascadia #3

run with yumay

Wednesday Dec 26, 2007 #

Trail Run 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Brooks Cascadia #3

Easy run with yumay

Tuesday Dec 25, 2007 #

Run 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Brooks Cascadia #3

usual run with yumay

Monday Dec 24, 2007 #

Trail Run 1:12:00 [2] 6.0 mi (12:00 / mi) +328ft 11:25 / mi
shoes: Brooks Cascadia #3

run over to avondale and back...

Thursday Dec 20, 2007 #

Trail Run 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Brooks Cascadia #3

birthday run with yumay

Monday Dec 17, 2007 #

Run 30:00 [1] 3.0 mi (10:00 / mi)
shoes: Brooks Cascadia #3

ran with yumay after work on the sammamish trail

Saturday Dec 15, 2007 #

Orienteering 27:58 [4] 5.2 km (5:23 / km) +246ft 5:01 / km
shoes: Brooks Cascadia Grey #1

argh, so close, 26 sec to bill, 16 sec to glen and 8 sec to peteris... eric was about 2.5min ahead .... lost only 2x10sec total in errors, even after going over it in detail i think i hit the almost perfect run... not so hard at a UW race but still i was very happy with my execution and staying on the map at all times... one 10 sec mistake was actually executed correctly but the map was incorrect and there was a quite a bit faster option.... bygones, i need to run faster....

C • perfect race... 5

Run 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Brooks Cascadia Grey #1

warmup

UW - Splits

Thursday Dec 13, 2007 #

Trail Run 40:00 5.0 mi (8:00 / mi) +148ft 7:47 / mi
shoes: Asics Gel 1090

nighttime run at the arboretum and back to the UW, tried to push it at all times but could not always due to my failing headlamp, had to watch not falling or running into something....

Wednesday Dec 12, 2007 #

Run 34:00 [2] 3.0 mi (11:20 / mi)
shoes: Asics Gel 1090

ez recovery run from yesterday... my legs are still in the process of getting back in shape... this is more running that i have done since early fall, but i am getting there....

Tuesday Dec 11, 2007 #

Trail Run 27:00 [1] 2.0 mi (13:30 / mi)
shoes: Asics Gel 1090

look at this... 6days out of 7 with training, yowsa! anyhow, ran to the husky stadium via the IMA bridge, and once around before i figured i d try to go inside... there i ran intervals up to the top of the stadium

Trail Run 4:35 [5] 0.75 km (6:07 / km) +331ft 3:39 / km
shoes: Asics Gel 1090

ran up the passenger ramp five times from the bottom to the top... a little pukey at the end but was happy i did it.. next time i ll try to go for 8 of em.... did em in 56, 56, 54, 53, 56

Monday Dec 10, 2007 #

Trail Run 39:00 [2] 4.5 mi (8:40 / mi)
shoes: Asics Gel 1090

in the spirit of training again i went for a run over lunch.. my legs were heavy but i was happy as a clam running in the beautiful cold weather....

Sunday Dec 9, 2007 #

Orienteering 1:34:00 [3] 9.5 mi (9:54 / mi) +656ft 9:17 / mi
shoes: Brooks Cascadia #3

awesome time at streetscramble at the market with yumay... navigated essentially without error, probably the best one so far, and only missed 55 as we skipped that one in the beginning.. finished with miles and nikolay so we would have probably lost about 8-10 minutes to them, not too shabby ... yumay was pretty damn fast, i only towed her up the hills a bit...

Saturday Dec 8, 2007 #

Trail Run 1:20:00 [3] 8.4 mi (9:31 / mi) +394ft 9:07 / mi
shoes: Brooks Cascadia #3

to bridal trails (but then turned around instead of running in there) and back... initially wanted to do two - three hours but due to the streetscramble i decided to cut it short... awesome weather....

Thursday Dec 6, 2007 #

Trail Run 40:00 [2] 4.5 mi (8:53 / mi)
shoes: Brooks Cascadia Grey #1

run with yumay sometime after dark along the water... great refreshing after a crappy day

Wednesday Dec 5, 2007 #

Note

i have decided to start working out again... its just been werid how little energy i have to work out.. even yumay cannot convince me... the weather is improving, maybe that ll help... but i really need a plan and a race to work for i guess, i may just be that way and accept it...

C • Alright dude enough whining... 8

Trail Run 52:00 [3] 6.2 mi (8:23 / mi) +131ft 8:13 / mi
shoes: Asics SDI

nice! ran over lunch and felt like a million bucks until about the last 5 minutes where i was suffering do to the rather breezy pace for my out of shape body... my lung capacity was there, my legs need muscle.....

C • I know how you feel 1

Sunday Dec 2, 2007 #

Event: Fall BEAST

Saturday Dec 1, 2007 #

Orienteering 38:43 [3] 5.2 km (7:27 / km) +328ft 6:48 / km
shoes: Brooks Cascadia #3

phew, not my best orienteering run, but not terrible either... a little snow on the map to 1 (30 sec), a slight detour on 3 (30 sec), routechoice error on 5 (1min) and mucked up 11-13 (total 3 min maybe)... so i lost about 5 minutes on a perfect run... that plus i was slower than ever, not having trained much... but i wasnt too bummed... what was hillarious is that my 38.43 tied me with brian poon and patrick nuss... crazy.. will be interesting to see the splits..

Orienteering 30:00 [1] 3.0 km (10:00 / km) +164ft 9:14 / km
shoes: Brooks Cascadia #3

shadowed yumay from 7-finish after that...

Course 7 - Splits

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