Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Oct 29, 2012:

activity # timemileskm+m
  Orienteering2 2:38:26 9.79(16:11) 15.76(10:03) 13211 /16c68%
  Running3 1:44:33 12.52(8:21) 20.15(5:11) 64
  Strength: Flexibility4 1:30:00
  Running: Hills1 1:29:26 3.25(27:31) 5.23(17:06) 125
  Biking Commuting2 50:37 11.57(4:22) 18.62(2:43) 64
  Total10 8:13:02 37.13 59.76 38511 /16c68%
averages - sleep:7 rhr:58 weight:83kg

» now

Sunday Oct 28, 2012 #

11 AM

Orienteering race 1:00:20 [4] ** 8.17 km (7:23 / km) +76m 7:03 / km
ahr:148 max:166 spiked:11/16c rhr:58 slept:7.0 weight:83kg shoes: Inov-8 Roclite 319

11:51 AM. River Bend Nature Center, Faribault, MN. Burned 648 calories.
5.5 °C

Nice course, easy for me and very open and runnable. That means a better than average time for me but it did not prevent me from making some mistakes:
CP1: Might have done better taking trail to vegetation boundary due S of CP1.
CP3: Sloshed through the thicket to W end of ridge. Should have gone S, the way I went to CP2.
CP4: Veered WNW instead of SW. Should have at least glanced at compass.
CP13: Not confident at all about distance estimate. Need to start counting steps or at least pay attention to the actual distance.
Finish: Slooow. Needed to sprint.

Tons of deer, they seemed to know that this is a no-hunt zone and took advantage of it. Fun to remember portions of the 2010 MNOC AR Tune-Up.

Saturday Oct 27, 2012 #

10 AM

Orienteering race 1:38:06 [3] 7.59 km (12:55 / km) +56m 12:28 / km
ahr:124 max:171 shoes: Nike Air Pegasus+ 27 Trail WR

10:41 AM. Tamarack Nature Center. Burned 572 calories.
4.1 °C

Hung tape for Veteran's Day Night O. Moved a few CPs from original location. At one point I held the map between my teeth and washed out CP11 and CP12. Need to go back to hang tape for those.

Friday Oct 26, 2012 #

9 AM

Running 30:53 [3] 6.09 km (5:04 / km) +20m 4:59 / km
ahr:157 max:183 shoes: Nike Air Pegasus+ 27

9:32 AM. Hamline Midway/Como Park. Burned 543 calories.
2.7 °C

Looked like workers were preparing platforms for the cranes on either side of the BNSF railroad tracks. Mellie was very perky this morning, consequence of the cooler weather or her day off, yesterday?

Strength: Flexibility 30:00 [3]

10:15 AM. Home.

Added a few exercises with elastic tubing to work on hip flexors.

Thursday Oct 25, 2012 #

2 PM

Strength: Flexibility 5:00 [3]

2:00 PM.

Using stretchy band.
6 PM

Running: Hills hills 1:29:26 [3] 5.23 km (17:06 / km) +125m 15:16 / km
ahr:113 max:151 shoes: Nike Air Pegasus+ 27 Trail WR

6:32 PM. Battle Creek West, St. Paul. Burned 402 calories.
3.6 °C

Warmup jog around park
Dryland uphill striding and skating balance
Striding 11 repetitions
Skating 5 repetitions
Feeling like the balance part is finally kicking in.

Wednesday Oct 24, 2012 #

7 AM

Strength: Flexibility 28:00 [3]

8:35 AM. Home.
14.0 °C

Running 43:05 [3] 7.74 km (5:34 / km) +34m 5:27 / km
ahr:150 max:164 shoes: Nike Air Pegasus+ 27

7:49 AM. Hamline Midway/Como Park. Burned 681 calories.
14.2 °C

Took camera to take pictures of wolves stalking Mellie while displaying predatory body language. This was the first time that they did NOT run along on the inside of their enclosure. Maybe the wind, coming from NNE and blowing our scent away from the pen? Had a nice jog across Como Golf Course following the the ridge between where Arlington turns N into Chelsea and the clubhouse. Initially I thought this was an old RR embakment, but after looking at a topo map and not finding any reference to tracks I am not so sure anymore. Took a few pictures at the Lexington Bike Bridge, the final part of the span is supposed to be installed a week from today.
1 PM

Biking Commuting 22:59 [3] 9.58 km (2:24 / km) +17m 2:23 / km
ahr:136 max:154 shoes: All-City Space Horse

1:37 PM. Hamline Midway/Como Park. Burned 387 calories.
14.6 °C

Light rain on way out. Meeting Rob to discuss (almost) finished translation job for some of their product manuals. Very productive!
4 PM

Biking Commuting 27:38 [3] 9.04 km (3:03 / km) +47m 2:59 / km
ahr:127 max:146 shoes: All-City Space Horse

4:14 PM. Hamline Midway/Como Park. Burned 332 calories.
13.4 °C

Für meine ostbelgischen Freunde: so ein richtig fieser belgischer Herbsttag mit Pfützen, Schlamm and spritzenden Autos. Da macht das Radfahren Spaß! Real rain on the way back home, my first ride in wet weather on the Horse. Not quite soaked but wet enough. When I rubbed the rain off my cycling computer, the darn thing popped out of its fixtures and fell into the leaves. Fortunately I was able to find it quickly.

Tuesday Oct 23, 2012 #

2 PM

Running 30:35 [3] 6.32 km (4:50 / km) +9m 4:48 / km
ahr:159 max:170 shoes: Nike Air Pegasus+ 27 Trail WR

2:50 PM. Hamline Midway/Como Park. Burned 573 calories.
16.9 °C

Another day in shorts and short-sleeved tee. I'm ready for snow! Mellie had an interesting encounter with a guy standing in a manhole a couple of feet away from where we were jogging by, just the top of his head bobbing around while he was making some measurements. Mellie found this extremely intriguing. I am glad she was not off leash at that moment ...
3 PM

Strength: Flexibility 27:00 [3]

3:25 AM. Home.
17.0 °C

10 chin-ups in supination.

« Earlier | Later »