Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jgreen

In the 31 days ending Mar 31, 2013:

	activity	#	time	miles		km		+m
	cycle	7	5:16:44	989.17	(19)	1591.91	(12)	89
	orienteering	2	2:31:25	12.94	(11:42)	20.83	(7:16)	245	18 /	39c	46%
	run	2	1:00:57	9.04	(6:44)	14.55	(4:11)	30
	Physio/bio etc	1	20:00
	Total	12	9:09:06	1011.15		1627.29		364	18 /	39c	46%
averages - sleep:9 weight:78.5kg

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Saturday Mar 23, 2013 #

Event: NTOA Sid Richardson Spring-O (TBD)

Thursday Mar 21, 2013 #

6 PM

cycle (to time trial) 23:00 [3] 7.0 km (3:17 / km)
shoes: epic 29er

cycle to time trial

7 PM

run (time trial) 39:54 [3] 9.25 km (4:19 / km) +30m 4:15 / km

good tempo run, by myself unfortunately.
tried out some brooks shoes from the shop, but had to keep fiddling with the laces, first too loose, then too tight, and got a hot spot on the right foot.

8 PM

cycle 45:00 [3] 1500.0 km (2 / km)
shoes: epic 29er

took the long road home. was hard work along the levy on the grass.

C • Must of been a very long ro... 1

Tuesday Mar 19, 2013 #

cycle (to track session) 20:00 [3] 9.5 km (2:06 / km)

Tuesday Mar 12, 2013 #

6 PM

cycle (to track) 21:05 [3] 8.95 km (2:21 / km) +21m 2:20 / km
slept:7.0 weight:79kg shoes: epic 29er

cycled to track session - was running a bit late so did it quicker than I usually would.

7 PM

run (track) 21:03 [3] 5.3 km (3:58 / km)
shoes: inov8 roadx 255 silver/blue

1 km warm up
2 sets of 4 x 400m at 1 mile pace.
1 km warm down.
My first track session in a very long time. Felt reasonably good. But very stiff legs the next day.
79,78,78,76
79,76,77,67
Should be running better than 72 which is 3 min/km pace. Will try to work towards it.

8 PM

cycle (home from track) 34:26 [3] 12.72 km (2:42 / km) +33m 2:40 / km
shoes: epic 29er

cycling home again after track session - took the more scenic river route. Tried to look out for the comet that was supposed to be just above the crescent moon, but alas I feel there is too much ambient light from the Houstonian houses to see it.
still a bit cold once the sun goes down, 2 buffs and a wind breaker needed for the ride home.

Thursday Mar 7, 2013 #

2 PM

cycle 46:15 [3] 12.56 km (3:41 / km)
shoes: epic 29er

Cycled to the bank to draw money then onto the library to pay the late dues on a library book. Only to find that there was no late fee for uncatalogued kids paperbacks. Joy...

Wednesday Mar 6, 2013 #

7 PM

Physio/bio etc (yoga) 20:00 [3]

Tried out the fitness app on the TV with a 20 minute yoga session.

Tuesday Mar 5, 2013 #

8 PM

cycle 2:06:58 [3] 41.18 km (3:05 / km) +35m 3:04 / km
ahr:124 max:165 slept:10.0 shoes: epic 29er

how about that for a ride... 40km with only 35m of ascent! the disappointment of Houston.
Took my new bike for a night ride. was lots of fun with a couple of laps of the trail section of the park. then some riding along the bayou. seriously flat. gave by but a bit of a pain. not used to riding anymore!!!

Sunday Mar 3, 2013 #

9 AM

orienteering race (stubblefield day 2) 1:27:43 [4] *** 11.13 km (7:53 / km) +125m 7:28 / km
ahr:153 max:174 spiked:6/21c slept:10.0 weight:78kg shoes: oroc 340

didn't do too well with the cough. ran well within myself to not get sick next week. had a shocking run to top it off. about 25 mins of mistakes. much harder run than yesterday with very little route choice. all running on a compass, which it seems I need some practise on.
6 significant mistakes (more than 1 minute).
still managed top spot, and kept the jnr behind me as well, so won the category (M+35) and the course (red) for the weekend.
course was 7.33, ran 11.13, so much for running straight on a compass bearing! used punch cards, so no feedback on the splits unfortunately.
http://hoc.us.orienteering.org/results_2012-2013/2... for the results.

Saturday Mar 2, 2013 #

10 AM

orienteering race (stubblefield day 1) 1:03:42 [3] *** 9.7 km (6:34 / km) +120m 6:11 / km
ahr:159 max:194 spiked:12/18c shoes: oroc 340

still struggling with a cough, but had a reasonable run.
kept my HR restricted to 173 with alarm on my polar.
Stubblefield day 1. red course of 7.01km, ran about 10km.
messed up number 1 due to over enthusiasm.
overran number 6 missed the 90 degree turn in the path. also overran number 10 to the catch feature, then circled back too low. so lost about 7mins overall.
got beaten by a jnr on the day - Aaron had a great run.

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