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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jtorranc

In the 7 days ending Nov 6, 2005:

activity # timemileskm+m
  Cycling2 1:53:00 6.5 10.46
  Running1 1:40:00 10.0(10:00) 16.09(6:13)
  Modern Dance1 1:30:00
  Orienteering1 59:29 4.91(12:07) 7.9(7:32) 320
  Form exercises1 32:00
  Stretching1 20:00
  Total4 6:54:29 21.41 34.45 320

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Sunday Nov 6, 2005 #

Orienteering 59:29 [4] 7.9 km (7:32 / km) +320m 6:16 / km

QOC Pohick Bay Blue - I left some time out there with small errors, notably on 2,6,13 and 14. 6 is the most aggravating one - I should have figured out I needed to look up higher than the steep-sided part of the reentrant much sooner plus my route choice was poor - I should have stayed high longer and attacked from the trail to the southwest rather than descending into the reentrant below the control unnecessarily.

Dan ran white and yellow again, the former in about 22 minutes, the latter in somewhat over an hour (she thinks 40 minutes if she hadn't lost a lot of time on her second and third controls, partly due to getting ambitious and trying to go straight through the woods). Apparently, I'll be asked next time to go into compass technique beyond the basics of orienting the map which was all I showed her before she started at Bowie.

Saturday Nov 5, 2005 #

Form exercises 32:00 [3]

Haven't logged any of this (the usual strides, bounding, A's and bum kicks) in ages so time to get back into it. Especially given that I think these workouts plus being more consistent about intervals last winter than previously were largely responsible for my being very competitive in the raw speed department in relatively less technical races with good runnability this past spring.

Stretching 20:00 [1]

Another relatively neglected activity recently.

Modern Dance 1:30:00 [1]

First dance class in ages - Helen was subbing for Deborah. Felt slightly rusty.

Friday Nov 4, 2005 #

Note

Would have cycled but stopped to pump up my rear tire just outside my front door and the silly thing suddenly stopped holding pressure. The pump felt like it was working. In any case, I didn't want to deal with it at the time, particularly if it involved changing the tube without intact tire irons, so I took Metro to work instead.

Thursday Nov 3, 2005 #

Running 1:40:00 [2] 10.0 mi (10:00 / mi)

Back to training - easy run to work through Rock Creek Park.

Cycling 1:20:00 [3]

Cycling home by way of volunteering at PCRM then out again to look at a room for let - I'm trying to move close enough to Rock Creek Park that running in will be close to a pure trail run rather than a trail run with a three mile paved prologue.

Note

Finally deburred my gaiters and tights from the Ontario Champs today.

Wednesday Nov 2, 2005 #

Note

Another day of sloth - the evening this time was devoted to the Limon Dance Company.

Tuesday Nov 1, 2005 #

Note

Did absolutely nothing beyond minimal walking since I took Metro in, downtown to hear the Miro Quarter play a Beethoven string quartet, Shostakovich's 7th and Schubert's "Death and the Maiden", and home. A rest day couldn't hurt anyway. At least, that's what I'll tell myself for the moment.

Monday Oct 31, 2005 #

Cycling 33:00 [3] 6.5 mi (5:05 / mi)

Bike in. I went downtown in the evening to see Roman Polanski's "The Fearless Vampire Killers" (aka "Dance of the Vampires") at the Goethe Institute. Just me - Dan couldn't get there from work in time.

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