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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nellie

In the 7 days ending Aug 2, 2011:

activity # timemileskm+m
  Orienteering6 7:16:51 22.16(19:43) 35.66(12:15) 17016 /22c72%
  Running2 1:30:54 10.35(8:47) 16.66(5:27)
  Total8 8:47:45 32.51(16:14) 52.32(10:05) 17016 /22c72%
averages - sleep:7.6

» now

Tuesday Aug 2, 2011 #

2 PM

Orienteering (sprint) 27:36 [2] 1.93 mi (14:18 / mi)
ahr:137 max:161 slept:7.0 shoes: Blue Pegasus

Ran sprint A had a clean run... legs felt better today.... knee ok but I am a very careful going down hills and in brush... then did map simplification drill... got 7 of 10 right... but I need more stuff on my map.... They had a nice picnic after the drill workshops..... Then went off to play golf with some of the guys... that was nice to spend time with people who you see at meets but don't get to know... My A game must have been left back in Ct.... This have been a great week so far...
4 PM

Orienteering (drills) 48:44 [1] 2.31 mi (21:06 / mi)

jogged a drill to identify attack pts. using the donut drill ... legs tired but did well.... found every control no goofs... this was a fun day.... Letchworth Park great Marj. and I had been here about 25 yrs. ago when she was on one of her bird watching trips... the sky opened up just as I started back to Rochester... Good day of work....

Monday Aug 1, 2011 #

2 PM

Orienteering (sprint) 34:46 [3] 1.82 mi (19:06 / mi)

Ran a training sprint.. legs were sore and tired.....had trouble with the scale.... need to work more with 1-5000 was hot...
3 PM

Orienteering (jog to site) 18:05 [3] 1.73 mi (10:27 / mi)
ahr:135 max:148

ran out to the site to do a circular drill on a brown only map... it took me until the 3rd control to feel good about what I was doing... you had to keep track of where you were or you blow it.... This was a great drill and is just what I need to spend alot of time on... I will have to see if I can get some made for home area's.... legs dead and sore....

Sunday Jul 31, 2011 #

Orienteering race (Green Y ) 1:40:20 [3] *** 5.07 mi (19:47 / mi) +85m 18:49 / mi
ahr:131 max:165 spiked:10/12c slept:7.0

Ran Green Y at the 2nd day of COC A meet at Happy Valley WMA in N.Y.
Had a good day missed No. 2 over ran it and was way left this was the only one that cost me a lot of time.... Left knee sore but I was able to get around at a fair pace.... work on not letting other runners mess up my mind I was able to just do my plan and it worked well....

Saturday Jul 30, 2011 #

12 PM

Orienteering race (Green Y) 3:27:20 [3] *** 9.3 mi (22:18 / mi) +85m 21:41 / mi
ahr:122 max:154 spiked:6/10c slept:8.0

Ran the Green Y course at COC Champs. at Happy Valley WMA in Parish N.Y. Started good 1 & 2 ok 3 a little goof nailed 4 Went way off to the Left and off the map on the way to 5 relo. and found it but lost 15 min. nailed 6 &7 Then the sky fell in saw a guy lower then me and left my planned route....went down BAD BAD idea we both got lost in the marsh and spent and Hr. lost relo.. went back and got 8 then I was so tired and bummed out that finished at a slow pace and was over time.... Knee was not the problem the brain was .... what I see on the map is not what I see on the ground...... Will I ever figure this sport out...

Friday Jul 29, 2011 #


Left knee very sore and I can not bend it... I will not do anything today.... I will drive over to Syracuse and hope it will feel better in 24 hrs... I will at least try to walk the course.... Sat... I need the map work.... But what a bumer !!!

Thursday Jul 28, 2011 #

5 PM

Running (Easy) 36:39 [2] 3.8 mi (9:39 / mi)
ahr:133 max:145 slept:8.0 shoes: Blue Pegasus

Golf in AM. walked 18 holes..... Ran easy run up the Trout Bk. ... hot and humid.... Left knee popped at mile two on easy up grade and at an easy pace.... sore all the way back to the camp.... I think the cart... caught again... I don't need this at this time just when I was getting back into shape...and big week of O meets coming up.. and just three week until the ironville race......

Wednesday Jul 27, 2011 #

10 AM

Running (Hilly) 54:15 [3] 6.55 mi (8:17 / mi)
ahr:146 max:167 slept:8.0 shoes: Air Pegasus

Ran the Penfield race course.... felt good and I was able to run easy at a good pace.... weather was cool and nice out..... Played Golf in PM. walked 9 holes...

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