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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Steve!

In the 7 days ending Mar 25, 2007:

activity # timemileskm+m
  Run4 3:06:40
  Orienteering1 1:19:25 4.17(19:03) 6.71(11:50)
  Swimming2 1:08:29
  Mt Bike1 1:07:56
  exercise bike1 30:00
  Total7 7:12:30 4.17 6.71
averages - weight:174.2lbs

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Sunday Mar 25, 2007 #

Run 1:04:12 [3]

...longish easy run with Kari...took the paved path North up Wirth Parkway and back.....great time outdoors on a great day....actually got warm...

Saturday Mar 24, 2007 #

Run 27:32 [2]

easy run on bike trails with Kari...

Run 8:00 [3]

warm up before orienteering....

Orienteering 1:00:19 [4] 4.3 km (14:02 / km)

...did the Brown course at Hyland....made roughly 7 minutes of errors on one control and 3 minutes on another....with other bobbles here and there....Im not sure how I made the bigger mistake...I think I drifted off my bearing and went by it in thicker woods...funny how I can miss and am left wondering what I did..even though I know Hyland very well....I relocated after passing it and then found it.....

Orienteering race 19:06 [5] *** 2.41 km (7:56 / km)

Sprint course at Hyland, Pete designed a good course that had us constantly changing direction and making quick decisions...I had a great run going until the control down by the lake (control ?....I dont have my map in front of me...) I did not look low down the bank at that control and spent a minute circling wondering what I had done wrong till I figured it out...ran the longish safe way around to 14 because I was so gassed I figured I needed a sure thing even though I was on the edge of by aerobic capacity....also lost :10 trying to punch the start control...but all in all I would say it was a good run that shows I have improved with more to go.....

I really like sprint to go fast and seems I gravitate to the shorter events in endurance sports....

Friday Mar 23, 2007 #

Mt Bike 1:07:56 [3]

Mt Bike with Kari on Cedar Lake, Kenwood Bike loop plus a bit more.....pushed along at times....averaged 14.3 mph or so....good solid ride...

Thursday Mar 22, 2007 #

Swimming 34:27 [4]

10x100 in 1:30 avg on 2:00, 10x50 in :41 avg on 1:00....

another slight up tick in speed.....good to get a swim in during work hours...


afternoon workout substituted with Kari's Birthday dinner at Sapor Cafe in the warehouse district...I had lamb for the first time...nice place with good food....

Wednesday Mar 21, 2007 #

Run 46:56 [3]

..unstructured hill workout in the neighborhood.....the area west of us has some major good for any hill workout we might be inclined to do....

Tuesday Mar 20, 2007 #

Run 12:00 [4]

6 x 1:55 at 7:47/mile pace with 1:05 rest inbetween......HR was at 150 on the last repeat....felt pretty good despite a recent back strain that finds me hobbling around at far my goal time for 5K is looking very reasonable given my interval times and efforts...

Run 28:00 [2]

warm up and cool down for interval workout...

exercise bike 30:00 [2]

easy bike while Kari does the interval workout on the treadmill.....

Monday Mar 19, 2007 #

Swimming 20:00 [4]

10x100 on 2:00 in 1:31.....felt a bit tired but I worked it out.....getting a bit of speed on first repeat was 1:28 or slowest around 1:32....

Swimming 14:02 [3]

3x200 on 4:00 in 3:13....building some pace workout with the longer interval...

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