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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 7 days ending Apr 22, 2007:

activity # timemileskm+ft
  Orienteering2 4:24:19 10.31(25:38) 16.6(15:55) 193632 /35c91%
  Bike Commute4 2:00:00 23.52(5:06) 37.85(3:10)
  Trail Run3 1:52:38 11.94(9:26) 19.21(5:52)
  Cycling Rollers1 44:45
  Dodgeball!!1 40:00
  Strength and Stretching4 20:00
  Total7 10:01:42 45.77 73.67 193632 /35c91%
  [1-5]7 9:55:42

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MoTuWeThFrSaSu

Sunday Apr 22, 2007 #

Note

Saturday was the bad day, Sunday was much much better but still not a good day...

Routes are here.
Results are here.
.

Orienteering race 1:56:23 [5] ***** 8.1 km (14:22 / km) +951ft 12:11 / km
spiked:17/18c shoes: VJ Inegrators

A much much better run. Only made one small error but when I corrected I found the control right away! I still had no energy, speed, stamina or strength while running this course.

If I'd felt like I'd been able to run fast the whole way, or even for a little ways, I'd consider this a good race.

Strength and Stretching 5:00 [1]


Blue, Day 2 - Splits

Saturday Apr 21, 2007 #

Event: HVO A-Meet
 

Trail Run warm up/down 20:00 [2] 1.8 km (11:07 / km)
shoes: VJ Inegrators

Orienteering race 2:27:56 [5] ***** 8.5 km (17:24 / km) +984ft 14:48 / km
spiked:15/17c shoes: VJ Inegrators

A bad run, actually one bad mistake. One of those two controls I didn't spike cost me over 20 minutes!!

I navigated to the control circle perfectly, I was even inside the control circle, but just missed seeing the control flag. So, instead of starting to search for the flag, I began to try to relocate, and relocating in Harriman is no easy feat. That was my mistake, I should have stayed put because I knew I was in the correct place. Instead I walked about and ended up right back where I started, at which point I found the marker. Aaarrrggghhhh!!!

After that I had little energy to carry me through the rest of the course.

Blue, Day 1 - Splits

Friday Apr 20, 2007 #

Strength and Stretching 5:00 [1]

Ankle work in the airport, several funny glances too...

Thursday Apr 19, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

C • Good luck! 5

Wednesday Apr 18, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Trail Run 39:00 [3] 4.43 mi (8:48 / mi)
shoes: Brooks Cascadia-Lighting Blue!

In Ute Valley before Dodgeball.

Dodgeball!! 40:00 [2]

Lost both matches.

Tuesday Apr 17, 2007 #

Strength and Stretching 5:00 [1]

Cycling Rollers 44:45 [3]

Bike Commute 20:00 [2] 4.0 mi (5:00 / mi)

Monday Apr 16, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Trail Run warm up/down 21:08 [2] 2.68 mi (7:53 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Warm up and cool down for intervals.

Trail Run intervals 26:30 [5] 3.71 mi (7:09 / mi)
shoes: Brooks Cascadia-Lighting Blue!

1 set of 10 - 30 seconds on, 30 second off, 1 set of 8 - 30 seconds on, 30 seconds off, and 1 set of 10 - 30 seconds on, 30 seconds off. 3:00 rest between sets.

Trail Run intervals 6:00 [0] 0.0 mi
shoes: Brooks Cascadia-Lighting Blue!

Note

I seem to be slowing down these past two weeks. What did I do wrong...?
C • training 2

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

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