Register | Login: pw: 

Attackpoint - performance and training tools for orienteering athletes

Training Log: Ratlaf

In the last 7 days:

activity # timemileskmclimb
  Bike Commute7 3:27:17 43.4(4:46) 69.85(2:58)
  Strength and Stretching - BW6 1:00:00
  Orienteering3 49:04 3.98(12:20) 6.4(7:40) 30528 /32c88%
  Trail Run1 37:26 4.94(7:34) 7.95(4:42)
  Miscellaneous Orienteering1 20:00
  Total18 6:13:47 52.32 84.2 30528 /32c88%
«
1:40
0:00
HFSSMTW

Wednesday Jul 23

Note
Getting zapped and twisted later today!

Tuesday Jul 22

Bike Commute 25:00 [1] 5.0 mi (4:59 / mi)
Trail Run 37:26 4.94 mi (7:35 / mi)
ahr:169 max:189 shoes: Asics 2130 Silvery Blue
Ran with Chad from CRC to Jack Quinns and back.
Strength and Stretching - BW (PT Exercises PM) 10:00 [0]
Bike Commute 27:38 [1] 6.14 mi (4:30 / mi)
To David's to bottle the beer we brewed two weeks ago.

Monday Jul 21

Bike Commute 25:00 [1] 5.0 mi (4:59 / mi)
Bike Commute 19:39 [1] 3.93 mi (4:59 / mi)
To Pub Quiz...!

Sunday Jul 20

Strength and Stretching - BW (PT Exercises PM) 10:00 [0]

Saturday Jul 19

Event: RMOC Sprints at Lake Manitou
 
Strength and Stretching - BW (PT Exercises AM) 10:00 [0]
Orienteering race (Sprint) 13:55 [5]**** 2 km (6:58 / km) +105m 5:31 / km
ahr:175 max:187 spiked:10/11c shoes: IceBug Neon Green
Sprint #1

A good race where I had good speed, good rhythm, and good execution, except on the one I didn't spike, I got pulled right because of a control on a different course and ended up too low.

Maps, splits and route to be posted soon...

Finished 1st!!!

My Route:
C • Oing 2
Orienteering race (Sprint) 14:19 [5]**** 2.2 km (6:30 / km) +90m 5:24 / km
ahr:177 max:188 spiked:9/10c shoes: IceBug Neon Green
Sprint #3

Decided to run Sprint #3 second which was probably a mistake because this one didn't have much climb and would've been good to do last... Oh well. I ran very clean except for the control I didn't spike, I was looking for a re-entrant and the flag was on a spur. Doh!

Finished 2nd by only :16 seconds...! ;-(

My map:
Orienteering race (Sprint) 20:50 [5]**** 2.2 km (9:28 / km) +110m 7:35 / km
ahr:171 max:183 spiked:9/11c shoes: IceBug Neon Green
Sprint #2

I had no energy or fuel left for this Sprint! It also didn't help that this was the one with the most up and down on the maddeningly complex spur and gulley terrain that Lake Manitou is famous for...! I made big mistakes executing on numbers 8 and 9. I also had to power walk up most of the hills.

Still finished 3rd!

Miscellaneous Orienteering 20:00 [1]
Picking up controls.
Strength and Stretching - BW (PT Exercises PM) 10:00 [0]
Note
Results are here: http://www.rmoc.org/index.php?option=com_content&t...

Sprint #1 - Splits

Sprint #2 - Splits

Sprint #3 - Splits

Friday Jul 18

Bike Commute 25:00 [1] 5.0 mi (4:59 / mi)
Strength and Stretching - BW (PT Exercises PM) 10:00 [0]
C • your mail adress 2

Thursday Jul 17

Bike Commute 25:00 [1] 5.0 mi (4:59 / mi)
Bike Commute 1:00:00 [2] 13.33 mi (4:30 / mi)
To Sean's place in Manitou.
Strength and Stretching - BW (PT Exercises PM) 10:00 [0]

Recent Comments

Mon 7/21 2008 & Older
•Oing2
•your mail adress2
more...

Next Up

Injuries

R Hip/PelvisOther92+days
complete history

Weather

Colorado Springs, CO (80907)
Cloudy
65°F (feels like 65F)
Humidity: 68%, Winds: calm
Useful Daylight: 5:22 AM - 8:48 PM
more details
Weather data provided by weather.com®
Wednesday
Jul 23		 N/A High: N/AF Overnight Low: 63F Precip Chance: 40% humidity: N/A% sunrise: 5:53 AM sunset: 8:18 PM N/A F
N/A		 40%
Thursday
Jul 24		 Isolated T-Storms High: 89F Overnight Low: 62F Precip Chance: 30% humidity: 30% sunrise: 5:54 AM sunset: 8:17 PM 89 F
Isolated T-Storms		 30%
Friday
Jul 25		 Scattered T-Storms High: 86F Overnight Low: 61F Precip Chance: 60% humidity: 37% sunrise: 5:55 AM sunset: 8:16 PM 86 F
Scattered T-Storms		 60%
more weather

Reports

Search Log



Recent Weeks:

Week
Ending		Hrs by Intensity
012345678910111213141516
Jul 27
20% intensity 45% intensity 367% intensity 1
Jul 20
11% intensity 58% intensity 314% intensity 248% intensity 1
Jul 13
22% intensity 35% intensity 254% intensity 1
Jul 6
53% intensity 43% intensity 313% intensity 219% intensity 1
Jun 29
2% intensity 564% intensity 221% intensity 1

Week
Ending		Hrs by Activity
012345678910111213141516
Jul 27
67% Bike Commute (4x) 01:37:176% Strength and Stretching - BW (1x) 00:10:0025% Trail Run (1x) 00:37:26
Jul 20
56% Bike Commute (8x) 03:55:0010% Bike, Trail Run, Bike (1x) 00:44:384% Miscellaneous Orienteering (1x) 00:20:0011% Orienteering (3x) 00:49:0416% Strength and Stretching - BW (7x) 01:10:00
Jul 13
30% Bike Commute (4x) 01:57:3041% Miscellaneous Orienteering (4x) 02:40:0018% Strength and Stretching - BW (7x) 01:10:009% Trail Run (1x) 00:35:24
Jul 6
27% Bike Commute (6x) 03:20:595% Bike, Trail Run, Bike (1x) 00:39:2153% Mtn. Bike Ride (1x) 06:28:209% Strength and Stretching - BW (7x) 01:10:003% Trail Run (1x) 00:27:18
Jun 29
20% Bike Commute (7x) 03:18:1259% Mountain Climbing (2x) 09:20:0010% Strength and Stretching - BW (10x) 01:40:009% Trail Run (2x) 01:30:51

All Weeks | Months | Years | as Calendar



 

Jul 23, 2008: processing time: 0.549s | © 2000-2008 Attackpoint
contact | about orienteering | donate