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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CaptainControl

In the 7 days ending Dec 12, 2004:

activity # timemileskm+m
  Running6 4:33:00
  Orienteering2 1:45:16
  Core Work1 10:00
  Speed Work2 2:00
  Total6 6:30:16

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Sunday Dec 12, 2004 #

Running (Warm up) 5:00 [2]
shoes: Da Integrators

Orienteering (Sprint) 11:25 [4]
shoes: Da Integrators

DVOA Sprint at Iron Hill. It was great fun, as sprints usually are. I had a 30 second error on 3 and a bad route choice on 6 (I don't know how much time I lost with that). I felt fast in the forest and excited to orienteer.

Orienteering (DVOA Red Course) 43:51 [3]
shoes: Da Integrators

A very nice area for compass training, so that is what I did. I ran a slow and steady pace with the intent of keeping a nice flow through the controls. Like last week I was able to step back and look at the "big picture" and see that winning this meet would not assist me in meeting my goals as much as using this meet as compass training (the compass being the bane of my orienteering existance (I am getting better though) ;). The only thing that cost me time was getting attacked by a dog on the way to 13. I had to stop so the furry guy wouldn't see me as a nice piece of ham running by. Anyway it was a great meet in some interesting terrain. First time orienteering in Delaware!

Saturday Dec 11, 2004 #

Running (Warm up/Cool Down) 30:00 [2]
shoes: Da Integrators

Running to and from the start/finish. A nice jog along the road.

Orienteering 50:00 [2]
shoes: Da Integrators

Low intensity orienteering, sort of a mix between walk and jog. I ran/walked the 2003 Team Trials short course on hogencamp. It was really nice to be in Harriman again, a place that reminds me of Norway and sweden. I hit all of the controls well, I just felt slow in the woods because I haven't been running in them as much as the past. I nice course and enjoyable time.

Friday Dec 10, 2004 #

Running (warm up/ cool down) 42:00 [2]
shoes: Montrail Diablo

Running around campus in the dark as usual. running before tempo, after tempo, and after sprints.

Running (Tempo) 20:00 [4]
ahr:173 shoes: Montrail Diablo

Running around campus a lot faster than usual. It always seems to feel quite nice when I am running at a higher pace.

Speed Work 1:00 [5]
shoes: Montrail Diablo

3x100m on the road

Thursday Dec 9, 2004 #

Running 46:00 [3]
shoes: Montrail Diablo

Running around Campus late at night. I was mobbed by all of the fans rampaging out of the B-ball court after UMASS beat UCONN! Go Minutemen!

Wednesday Dec 8, 2004 #

Running 50:00 [2]
shoes: Montrail Diablo

Core Work 10:00 [3]
shoes: Montrail Diablo

Speed Work 1:00 [5]
shoes: Montrail Diablo

Tuesday Dec 7, 2004 #

Running (Road/Snow) 1:20:00 [2]
shoes: Montrail Diablo

Some slushy snow on the ground made for some exciting running. It was tough to get out the door with the rain, but once I got out there I enjoyed every minute of it. My legs felt pretty fresh after the rest day.

Monday Dec 6, 2004 #


Thought about some core work and a small jog but my homework got the better of me so I had a day of complete rest. Longer run tomorrow.

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