Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: expresso

In the 30 days ending Sep 30, 2005:

activity

time

miles

Run

20:38:13

143.78

(8:37)

231.39

(5:21)

O-Related

5:15:00

9.01

(34:58)

14.5

(21:43)

Orienteer

1:17:10

4.97

(15:31)

8.0

(9:39)

140

Total

27:10:23

157.76

(10:20)

253.89

(6:25)

140

3:38

0:00

» now

Thursday Sep 29, 2005 #

Run (path) 34:30 [1] 3.8 mi (9:05 / mi)
shoes: Mizuno WR 509

Prairie Crossing Lap

Wednesday Sep 28, 2005 #

Run (path & paved) 47:00 [1] 5.3 mi (8:52 / mi)
shoes: Mizuno WR 509

Carmel Lap.

Sunday Sep 25, 2005 #

Run race (road) 1:43:02 [4] 13.1 mi (7:52 / mi)
shoes: Mizuno WR 509

Humid with occasional rain. First three miles at 6:50 tailed off over the rest of the course to almost 9:00. Quite poor. Breathing was fine, legs fine, just couldn't move.

Friday Sep 23, 2005 #

Run (path) 53:24 [2] 6.5 mi (8:13 / mi)
shoes: Mizuno WR 509

Adler, DR, EW Lap.

Wednesday Sep 21, 2005 #

Run (path & paved) 30:00 [2] 3.5 mi (8:34 / mi)
shoes: Mizuno WR 509

Carmel Lap (partial).

Tuesday Sep 20, 2005 #

Run (path & paved) 44:00 [2] 5.25 mi (8:23 / mi)
shoes: Mizuno WR 509

Carmel Lap.

Monday Sep 19, 2005 #

Run (path) 41:13 [2] 5.0 mi (8:15 / mi)
shoes: Mizuno WR 509

Oak Openings (out & back).

Saturday Sep 17, 2005 #

Run warm up/down (path) 45:00 [1] 5.2 mi (8:39 / mi)
shoes: Mizuno WR 509

Warm up/down around Tempo Run.

Run tempo (path) 20:49 [3] 3.1 mi (6:43 / mi)

Tempo Run - St. Mary's around Old School (short) to DR X EW.

Friday Sep 16, 2005 #

Run (path & paved) 44:30 [2] 5.3 mi (8:24 / mi)
shoes: Mizuno WR 509

Carmel Lap.

Wednesday Sep 14, 2005 #

Run long (path & paved) 3:20:42 [1] 19.9 mi (10:05 / mi)
shoes: Asics Nimbus

Adler, IG Lap (path), Old School Lap (long), IG Lap (paved).

Tuesday Sep 13, 2005 #

Run (path) 1:02:00 [1] 6.5 mi (9:32 / mi)
shoes: Mizuno WR 509

Brainard, E/W Path, DR Trail, Adler, Cass.

Sunday Sep 11, 2005 #

Run race (road) 42:27 [5] 10.0 km (4:15 / km)
shoes: Asics Nimbus

Lake Zurich 10k. Hilly, warm & humid. I felt pretty good and smooth. Finished 4/14 in class & 42/221 overall.
Splits: 6:41, 6:49, 7:01, 6:59, 7:11, 6:35, 1:11

Orienteer race 1:17:10 [4] *** 8.0 km (9:39 / km) +140m 8:52 / km
shoes: Montrail Vitesse 505

CAOC Willow Springs Woods Red Course. Hot and humid with only one water stop. A real grind, especially after running the 10k in the morning. Finished 4th of 19.