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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: expresso

In the 31 days ending Aug 31, 2005:

activity # timemileskm+m
  Run16 16:29:44 109.04(9:05) 175.48(5:38)
  Orienteer4 9:50:16 25.97(22:44) 41.8(14:07) 1230
  O-Related1 1:00:00 2.17(27:35) 3.5(17:09)
  Total20 27:20:00 137.19(11:57) 220.78(7:26) 1230

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Wednesday Aug 31, 2005 #

O-Related (setting) 1:00:00 [1] *** 3.5 km (17:09 / km)
shoes: Montrail Vitesse 505

Course planning at Deer Grove.

Orienteer 50:00 [2] *** 8.0 km (6:15 / km)
shoes: Montrail Vitesse 505

Trail run through Deer Grove with map. Worked on active orienteering.

Tuesday Aug 30, 2005 #

Run (path) 47:44 [1] 5.0 mi (9:33 / mi)
shoes: Asics Nimbus

Oak Openings Path (out and back).

Sunday Aug 28, 2005 #

Orienteer race 1:40:18 [4] **** 9.9 km (10:08 / km) +315m 8:44 / km
shoes: VJ I'grator (aka Iron Maidens)

U.S. Classic Champs - Day 2; Dutchman Flat, Deschutes NF, OR. Good race minus one poor and one bobbled control. Finished 16th of 53 on the Red Y course, 4th of 12 in class and 4th of 12 in the overall M40+ championship.
C • Congrats! 3

Red Y - Splits

Saturday Aug 27, 2005 #

Orienteer race 1:34:58 [4] **** 7.4 km (12:50 / km) +185m 11:24 / km
shoes: VJ I'grator (aka Iron Maidens)

U.S. Classic Champs - Day 1; Dutchman Flat, Deschutes NF, OR. Decent run minus two horrible and two poor controls. 7th of 12 in age class. 26 of 52 on the Red Y course.

Red Y - Splits

Wednesday Aug 24, 2005 #

Run 44:00 [1] 5.0 mi (8:48 / mi)
shoes: Asics Nimbus

Prairie Crossing Trail (out and back).

Monday Aug 22, 2005 #

Run 48:00 [1] 5.5 mi (8:44 / mi)
shoes: Asics Nimbus

Carmel Lap.

Saturday Aug 20, 2005 #

Orienteer race (rogaine) 5:45:00 [2] ** 16.5 km (20:55 / km) +730m 17:07 / km
shoes: Montrail Vitesse 505

Great Mountain Forest Rogaine (6 hour) - Norfolk, CT. 95% walking but decent race. Finished 2nd of 5 coed and 3rd of 10 overall.

Wednesday Aug 17, 2005 #

Run (road) 1:10:00 [1] 8.3 mi (8:26 / mi)
shoes: Asics Nimbus

Loop around Lake Monomonac.

Tuesday Aug 16, 2005 #

Run warm up/down (road) 30:00 [1] 3.2 mi (9:22 / mi)
shoes: Asics Nimbus

Warm up/down around intervals.

Run intervals (road) 12:30 [4] 1.92 mi (6:31 / mi)
shoes: Asics Nimbus

5 X 2:30 intervals at 6:30/mile pace along Monomonac Road.

Monday Aug 15, 2005 #

Run warm up/down 27:00 [1] 2.8 mi (9:39 / mi)
shoes: Asics Nimbus

Warm up/down around tempo run.

Run tempo 20:00 [3] 2.86 mi (7:00 / mi)
shoes: Asics Nimbus

Tempo run along Monomonac Road.

Sunday Aug 14, 2005 #

Run long 1:13:00 [1] 8.3 mi (8:48 / mi)
shoes: Asics Nimbus

Road run around Lake Monomonac.

Friday Aug 12, 2005 #

Run long (road) 1:51:00 [1] 11.5 mi (9:39 / mi)
shoes: Asics Nimbus

Run at Southern Shores, NC through killer humidity.

Wednesday Aug 10, 2005 #

Run (road) 1:05:00 [1] 6.8 mi (9:34 / mi)
shoes: Asics Nimbus

Run at Southern Shores, NC.

Tuesday Aug 9, 2005 #

Run warm up/down (road) 30:00 [1] 3.0 mi (10:00 / mi)
shoes: Asics Nimbus

Warm up/down around intervals.

Run intervals (road) 11:00 [4] 1.76 mi (6:15 / mi)
shoes: Asics Nimbus

7 X 400 intervals at 6:15 / mile pace.

Monday Aug 8, 2005 #

Run (road) 1:05:00 [1] 6.8 mi (9:34 / mi)
shoes: Asics Nimbus

Run at Southern Shores, NC.

Sunday Aug 7, 2005 #

Run long (road) 1:28:00 [1] 9.0 mi (9:47 / mi)
shoes: Asics Nimbus

Run at Southern Shores, NC.

Saturday Aug 6, 2005 #

Run (road) 40:00 [1] 4.3 mi (9:18 / mi)
shoes: Asics Nimbus

Run at Southern Shores, NC.

Thursday Aug 4, 2005 #

Run long 1:40:00 [1] 11.0 mi (9:05 / mi)
shoes: Asics Nimbus

Long Old School Lap to Adler.

Wednesday Aug 3, 2005 #

Run 59:30 [1] 6.5 mi (9:09 / mi)
shoes: Asics Nimbus

E/W to Adler.

Tuesday Aug 2, 2005 #

Run 48:00 [1] 5.5 mi (8:44 / mi)
shoes: Asics Nimbus

Harding, Carmel Lap, Harding.

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