Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: randallxski

In the 7 days ending Jul 21, 2007:

activity # timemileskm+ft
  Cycling2 4:39:00 80.0(3:29) 128.75(2:10)
  Running4 3:57:48 24.46 39.36
  Orienteering1 1:00:2018 /19c94%
  Stretching1 15:00
  Total6 9:52:08 104.46 168.1118 /19c94%
averages - weight:139lbs

«»
3:37
0:00
» now
SuMoTuWeThFrSa

Saturday Jul 21, 2007 #

Running (canal path run) 1:45:00 [3] 12.0 mi (8:45 / mi)
shoes: Brooks Adrenaline GTS 6 2007

Chilly start, but a great morning. 60 degrees and sunny.

Stretching 15:00 [3]
shoes: Brooks Adrenaline GTS 6 2007

Thursday Jul 19, 2007 #

Running warm up/down 16:00 [3] 1.0 mi (16:00 / mi)
shoes: Brooks Adrenaline GTS 6 2007

Easy recovery run and a bit of stretching to get some blood flow into the sore leg muscles. Breaking in a brand new pair of shoes also.

Wednesday Jul 18, 2007 #

Cycling (bike to work) 1:10:00 [3] 20.0 mi (3:30 / mi)
weight:137lbs

65 and cloudy. Roads and trails were wet, and it was very humid, but I didn't notice any rain. I'm feeling the triple workout from yesterday. I tried to slow it down today, and that worked through Pittsford (40 minutes), but I somehow managed to ride the second half in only 30 minutes.

Cycling (Home from work) 1:13:00 [3] 20.0 mi (3:39 / mi)

Legs were still sore...took it easy most of the way

Tuesday Jul 17, 2007 #

Cycling (bike to work) 1:09:00 [4] 20.0 mi (3:27 / mi)
shoes: North Face Trail Shoes

58 and sunny (just barely up!)

Cycling (Home from work (mtn bike)) 1:07:00 [3] 20.0 mi (3:21 / mi)
shoes: North Face Trail Shoes

80 and sunny. Sat up in a few spots that were a bit crowded. Didn't push hard since I want to have something left for the track tonight.

Running (intervals) 1:21:00 [3] 11.2 km (7:14 / km)
shoes: Brooks Adrenaline GTS 6

A rare 3rd workout in a day. Definitely dragging on the intervals. I was glad for company.
11:52: 1200 warmup
4:47: 1200@T
2:58: 400
4:32: 1200@I
2:43: 400
4:33: 1200@I
3:02: 400
4:41: 1200@I
3:30: 400
6:41: 1600@T
400
6x100 strides
800 cooldown
C • Thanks 1

Monday Jul 16, 2007 #

Running (5 hills loop) 35:43 [3] 4.5 mi (7:56 / mi)
shoes: Brooks Adrenaline GTS 6

1: 7:56
2: 7:59
3: 8:00
4: 8:02
4.5: 3:44

Running warm up/down 5 [2]
shoes: Brooks Adrenaline GTS 6

Sunday Jul 15, 2007 #

Event: ROC - Score-O at Irondequoit Bay Park East (changed)
 

Orienteering race (Irondequoit Bay East) 1:00:20 [4] ***
spiked:18/19c weight:141lbs shoes: Salomon XA Comp

Got a late start after getting home from church and running off to the meet. It didn't seem particularly hot, but I was sweating profusely on the innumerable climbs in this park.

This is the first time I recall orienteering in this park and not losing touch with the map. I went counterclockwise in order to hit the points farther out first and get whatever I could on the way back. Controls I didn't get were: 15 (intentionally skipped), 2, 4, 21 (ran out of time), 6 (couldn't find it).

Chosen order: 1,
C • Relay Champs 7

« Earlier | Later »