Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roschi

In the 7 days ending Sep 14, 2008:

activity	#	time	miles		km		+ft
Mountainbike	4	2:34:00	38.0	(4:03)	61.15	(2:31)	295
Trail Run	2	2:18:30	10.0	(13:51)	16.09	(8:36)	1624
Orienteering	1	1:07:12	4.54	(14:49)	7.3	(9:12)	820
Run	1	1:05:53	7.5	(8:47)	12.07	(5:28)
Roadbiking	1	36:00	9.0	(4:00)	14.48	(2:29)	66
Total	7	7:41:35	69.03	(6:41)	111.1	(4:09)	2805

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Sunday Sep 14, 2008 #

Trail Run 1:35:00 [3] 6.0 mi (15:50 / mi) +984ft 13:42 / mi
(injured)

DANG! Ran at Henry Coe, about 40 min into it i was running down a steep slope, fast, and caught on a branch, went flying at full speed and crashed hard... trailrash, shoulder, knee, hip and elbow, sort of limp shuffled back to the parking lot, oh well, i ll be fine, just pain, nothing torn

C • Oh No!! Take care of yours... 5

Saturday Sep 13, 2008 #

Orienteering 48:31 [3] 4.4 km (11:02 / km) +492ft 9:25 / km
shoes: Brooks Cascadia Grey #3

first course at oakland zoo, great map, but i botched up three cps big time, one due to not knowing all the o symbols (well i do know one more now!) and two to tricky navigation, the map was actually decently hard in the hard orange course.... i also took this one as the warmup course for the sprint

C • symbols... 2

Orienteering 18:41 [5] 2.9 km (6:27 / km) +328ft 5:30 / km
shoes: Brooks Cascadia Grey #3

Sprint at Oakland Zoo, they should have had us run the sprint first as it was an advantage runnning on the map before, but for some reason everyone that ran 2 courses were told to do hard orange first... strange. Oh well, i did much better on this one, not just because of running on the map before, but mostly because i was much more focused.. it required almost permanent running on bearing at full speed, it was open terrain but the cps were tucked away from the runner, always out of sight on attackpoint approach, not like at COC races, so that made it a lot harder. Nevertheless i did well staying on course and only messed up on 10 (maybe 1min) and 12 (20sec max)...

Friday Sep 12, 2008 #

Mountainbike 40:00 [2] 10.0 mi (4:00 / mi) +66ft 3:59 / mi

commue plus some extra checking out additional streets.... i m starting to get the hang of where is best to minmize traffic...

C • Commute 4

Thursday Sep 11, 2008 #

Mountainbike 44:00 [3] 10.0 mi (4:24 / mi) +98ft 4:22 / mi

new commute way, longer but less traffic

Run 48:00 [2] 4.5 mi (10:40 / mi)
shoes: Brooks Cascadia Grey #3

run to anza track, warmup, cooldown, and back home... ran home with tapio...

Run intervals 17:53 [5] 3.0 mi (5:58 / mi)

track workout with baoc team... 3m between 400s, only 1m between 1600s

400@1m24
400@1m25
1600@6m33
1600@6m58
400@1m40
400@1m38
the last two 400s i took very easy due to a hamstring issue that was building up, but i tried to finish the workout anyways... 5 guys showed up, including sergei velichko, looks like i may have to set my goal on trying to keep up with him by the end of the year.... he is certainly still a good bit faster right now....

C • baoct 3

Wednesday Sep 10, 2008 #

Mountainbike 34:00 [3] 9.0 mi (3:47 / mi) +66ft 3:45 / mi

slightly modified commute, checking out some new roads...

Tuesday Sep 9, 2008 #

Mountainbike 36:00 [1] 9.0 mi (4:00 / mi) +66ft 3:58 / mi

commute

Trail Run 43:30 4.0 mi (10:53 / mi) +640ft 9:27 / mi
shoes: Brooks Cascadia Grey #3

Awesome Hill Run with BAOH Team, actually only one guy showed up... we did two 300 feet hills, pushed hard, and ran the rest at various speeds..., I ll make this a regular workout, its only 3 miles from my house too

Monday Sep 8, 2008 #

Roadbiking 36:00 [1] 9.0 mi (4:00 / mi) +66ft 3:58 / mi

Commute to work and home

C • So whats the deal down there? 6

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