Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: blegg

In the 31 days ending Jul 31, 2005:

activity	#	time	miles	km	+m
Orienteering	7	11:30:20	17.96	28.9
Running	16	9:31:03	23.67	38.1	247
Biking	4	1:45:00	6.4	10.3
Unspecified	2	40:05
Cardiomachines	1	23:00
Total	24	23:49:28	48.03	77.29	247

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Sunday Jul 31, 2005 #

Orienteering 2:30:00 [3] ***** 13.9 km (10:47 / km)
shoes: VJ Integrators

Dutchman Day 2 Blue

Saturday Jul 30, 2005 #

Note

Course Finalization at Dutchman

Orienteering 2:22:00 [3] ***** 10.7 km (13:16 / km)
shoes: VJ Integrators

Dutchman Day 1 Blue

Thursday Jul 28, 2005 #

Running 45:00 [3] 6.5 mi (6:55 / mi)
shoes: Orange Sauconys

Mac forest with Xan, Brett, Colin and Nate.
Took Uproute, and then hit the fun trails. Really gentle pace on the fun trails for the road runners ;-) Took a really fast pace back to car though!

Wednesday Jul 27, 2005 #

Running 32:00 [3]
shoes: Orange Sauconys

Mulky Creek Trail with Xan and Jo-Jo
Stopped early, because jo-jo was getting exhausted in the heat.

Tuesday Jul 26, 2005 #

Cardiomachines 23:00 [3]
max:165 shoes: Orange Sauconys

Elliptical Trainer

Running 10:00 [3]
shoes: Orange Sauconys

Track workout. Mostly form drills mixed with jogging. (skipping A's and B's, side strides, duck walk, accelerators)

Afterwards I spend a half hour in the gym, doing arm, shoulder, and core lifts.

Monday Jul 25, 2005 #

Running 15:00 [2]
shoes: Orange Sauconys

two short laps around frager

Sunday Jul 24, 2005 #

Running 50:00 [2]
shoes: Orange Sauconys

Ran to Chip Ross park and back. Stopped for 15 minutes on the hillside to strech and enjoy the evening.

Saturday Jul 23, 2005 #

Running 40:00 [2]
shoes: Orange Sauconys

Took Jo-Jo to walnut park

Biking 30:00 [1] 6.4 mi (4:41 / mi)

Rode down to Farmers Market and back. Stocking up on fresh nutritional stuff!

Thursday Jul 21, 2005 #

Running 40:00 [2]
shoes: Orange Sauconys

Fun out from the saddle with Tim, Andy, Larry, and Scott

Running 18:00 [4] +247m
ahr:168 shoes: Orange Sauconys

Dans trail up dimple hill.

Wednesday Jul 20, 2005 #

Biking 15:00 [2]

Rode bike back from Andy's. It was another rest day, but tomorrow it's back in training.
The bike path is spooky at night.

Tuesday Jul 19, 2005 #

Biking 30:00 [2]

Biking up bald hill with Mike, Hervik, and Jo-Jo

Monday Jul 18, 2005 #

Unspecified (Walking) 40:00 [1]

Walked into work. It was a good way to strech out the legs after yesterdays drive.

Sunday Jul 17, 2005 #

Orienteering race 2:03:54 [3] ****
shoes: VJ Integrators

COC Classic Day 2

Running 15:00 [1] 1.8 km (8:20 / km)
shoes: VJ Integrators

Jog to start

Classic Day 2, Course 10 - Splits

Saturday Jul 16, 2005 #

Orienteering race 2:23:27 [4] ****
shoes: VJ Integrators

COC Classic Day 1

Running 20:00 [2] 3.0 km (6:40 / km)

Jog to start

Course 10 - Splits

Friday Jul 15, 2005 #

Orienteering race 40:29 [3] **** 4.3 km (9:25 / km)
shoes: VJ Integrators

COC Short Distance

Orienteering 15:30 [4] ***
shoes: VJ Integrators

Canadian Sprint Showcase Course

Short - Course 10 - Splits

Thursday Jul 14, 2005 #

Event: Canadian Orienteering Championships 2005

Wednesday Jul 13, 2005 #

Running 30:00 [2]
shoes: Orange Sauconys

Setting/grabbing score-o controls for silver falls orienteering corporate event with Steve. The event went really well.

Monday Jul 11, 2005 #

Orienteering 30:00 [2]
shoes: Orange Sauconys

Vetting course, double checking map for silver falls.

Sunday Jul 10, 2005 #

Note

Lacamas Lake

Running 1:40:00 [3]
shoes: VJ Integrators

Lacamas Lake orienteering - very rugged bush bashing. It was a good wakeup call before canadian champs. I had trouble with estimating distance, and was too sloppy and fast with my route choices and attack points.
I can honestly chalk some of it up to bad luck: stumbling upon unmapped parrallel features. Still, I'll need to be much more methodical next week. On the plus side, I got a great workout to test my endurace.

Friday Jul 8, 2005 #

Running 38:00 [2]
shoes: Orange Sauconys

Ran down to walnut park and did some trails.
Poison oak was scary it was so thick.

Tuesday Jul 5, 2005 #

Orienteering (Mapping) 45:00 [2]

Around the falls. During the wrap up I ran a couple miles.

Running 28:00 [3] 2.8 mi (10:00 / mi)

From camp I ran halfway up turpentine peak. I felt amazingly fast on the climb. It was gettting dark and technical so I didn't get to the top. Will have to come back later and catch a view of the B&B burn.

Monday Jul 4, 2005 #

Running race 18:03 [4] 5.0 km (3:37 / km)
shoes: Orange Sauconys

4th of July run through Avery Park. I only found out about it yesterday afternoon, but it was a fun race and I got a new PR.

I haven't done any speed work lately and was only hoping to break twenty minutes. I was worried that I started too fast when only 5 guys were ahead of me. Sure enough, a few more passed me soon. But I realized that all the "punishing" hill runs had been more intense and I could easily recover. I found a steady pace and was suprised not to lose more ground - I was also suprised to reach the 1/2 point in 9 minutes. I still felt strong, and finished the race at the same pace, catching a couple guys along the way.

Sunday Jul 3, 2005 #

Running 45:00 [3] 8.5 km (5:18 / km)
shoes: Orange Sauconys

Golf course loop with Brett. The pace wasn't that fast, but I was pretty exhausted afterwards.

Saturday Jul 2, 2005 #

Running 27:00 [3] 3.0 mi (9:00 / mi)
shoes: VJ Integrators

Took the new VJ's out for a spin at Willamette Park

Biking 30:00 [1]

Out and back to willamette.

Friday Jul 1, 2005 #

Unspecified 5 [1]

Muscle relaxation in the Hot Tub

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