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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dlevine

In the 7 days ending Nov 9:

activity # timemileskm+m
  Orienteering2 2:28:23 7.51(19:46) 12.09(12:17) 66
  Cardio3 1:11:00 14.8 23.82
  Weights3 57:00
  Walking/Hiking3 48:00 3.0(16:00) 4.83(9:57)
  Watercize1 45:00
  Total9 6:09:23 25.31 40.73 66

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Saturday Nov 9 #

1 PM

Orienteering 1:53:17 [1] 5.05 mi (22:26 / mi) +66m 21:34 / mi
ahr:111 max:152

Map Hike at Knox Farm.

As I headed to my first control (#12), I decided to "assess" the semi-open fields to plan for the rest of the day. Lesson: skip anything which isn't "mowed-equivalent". Then, when I got there, I couldn't find the control at all. After that, it was all smooth sailing, although I stepped in a hole going to #7.
(Also, my feet got wet everywhere I went. I had no recollection of Knox being quite that wet.)
5 PM

Orienteering 35:06 [4] 2.46 mi (14:16 / mi)
ahr:146 max:168

Cazenovia Park Night-O

Technical handicap of four controls; vision handicap of a light that was really only useful for map reading; physical handicap of my knee injury.

Ran B-A-D-C for the outer controls, then veered off a bit heading to #2. Lost a small amount of time checking for alternate locations at the missing #4, and was otherwise surprised that I could jog (almost) the entire course. Finished dead center of the pack....

Friday Nov 8 #

8 AM

Watercize 45:00 intensity: (41:00 @1) + (4:00 @2)

4 PM

Weights 12:00 [3]

Wednesday Nov 6 #

5 PM

Weights 23:00 [3]

Tuesday Nov 5 #

7 AM

Cardio (Bike (Video)) 16:14 [3] 4.5 mi (3:36 / mi)

City Express course.

Fell behind my ghost within the first 1/4 mile; deficit varied, but grew somewhat consistently and I lost by 22 seconds although this was my second-best ride. Top 10% overall and age group. Still fourth all-time at the Y (out of forty-two) by thirty-six seconds. P:233; C:57.

Cardio warm up/down (Bike (Video)) 10:00 [1]

Walking/Hiking warm up/down 16:00 [1] 1.0 mi (16:00 / mi)

3 PM

Weights 22:00 [3]

Monday Nov 4 #

8 AM

Cardio (Bike (Video)) 14:05 [3] 5.0 mi (2:49 / mi)

Dragon Fire course.

Stayed exactly even with my ghost for the first 3.5 miles; I occasionally led by 1 second, but never for long. Then, I slowly pulled away, ultimately beating him by five seconds. Top 5% overall; top 3% age group, out of 247. Still first all-time at the Y (out of forty-eight), now by twenty-five seconds. P:257; C:59.

Cardio warm up/down (Bike (Video)) 10:00 [1]

Walking/Hiking 16:00 [1] 1.0 mi (16:00 / mi)

Sunday Nov 3 #

11 AM

Cardio (Bike (Video)) 16:41 [3] 5.3 mi (3:09 / mi)

Billy Goat Falls course.

My ghost passed me early AND the season leader board showed a time over one minute better than my PR so it was destined to be a long day. Top 10% overall; top ten (actually 5th) age group, out of 242. Still third all-time at the Y (out of thirty-nine) by sixty-three seconds (nine seconds out of second) but this ride would only have been fourth. P:240; C:57.

Cardio warm up/down (Bike (Video)) 4:00 [1]

Walking/Hiking warm up/down 16:00 [1] 1.0 mi (16:00 / mi)

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