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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Apr 19, 2009:

activity # timemileskm+ft
  orienteering2 1:47:08
  strength & stretching4 1:28:34
  trail1 40:11
  running1 30:54 3.0(10:18) 4.83(6:24)
  warm up/cool down1 25:00
  Total6 4:51:47 3.0 4.83

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Sunday Apr 19, 2009 #

orienteering race 1:08:12 [3]

Very disappointing run. Small error on #1 then settled down and had a bunch of good controls. Then misread the contours on #6 and so went high even though I knew there was a flag down low but I was sure it wasn't mine but it was. Then navigated well to within 40 feet of #7 and again misread contours and couldn't figure out what a huge reentrant was doing between me and the control and so clearly I was in the wrong place but where else could I be so I better go back but where else could I be only to find out 5 minutes later that no I was in the right place and the reentrant really was on the map but I wasn't reading the contours right. Not sure if I can blame it on the way the circle and number were drawn or if I just have too few brain cells left. Had no incentive to push the pace on the maze run at the end. Some people seemed to enjoy it; I didn't.

A shame that I am so down about this run because the map and terrain were terrific.

Saturday Apr 18, 2009 #

strength & stretching 28:34 [3]

Sprint - Missed my start time and when I went to get a new time, Janet said how about right now and I said sure. Probably not a good idea - I totally hosed the first 3 controls until I finally got my head into it. Also had a new experience - tried to read ahead and then got all confused because when I got to my control I was looking at the next one and so thought the control code was wrong. Teach me to look ahead! :)

orienteering race 38:56 [3]

A good outing. Slow to #1 - I guess the hike up to the start took a lot out of me. I was clean to #2 but I think going low was a better route. I was hesitant early on to #3 since I didn't realize quite how far south I went right out of the control but eventually reason prevailed and I just ran the hilltops until I sorted it out. The next several controls were fun but the sidehill and then the downhill at the end was tough on the knees.

Thursday Apr 16, 2009 #

running 30:54 [3] 3.0 mi (10:18 / mi)

3 miles on the drive; not that I was going fast but I felt like I was going even slower than that.

warm up/cool down 25:00 [3]

Forgot to stop my watch when I got home so estimate. Nothing left at the end so just walked the hill home.

Wednesday Apr 15, 2009 #

strength & stretching 10:00 [3]

A bit of yoga before bed. Need to do more of this.

Tuesday Apr 14, 2009 #

strength & stretching (Core DVD) 40:00 [3]

Minimalist TNT - Sandy and I knocked out the DVD.

Monday Apr 13, 2009 #

trail 40:11 [3]

Hill repeats; a loop down on the drive that includes one steep hill, then a more gradual switchback back down to the drive and then around on the drive back to the bottom of the hill again. The loop is about 1/2 mile according to Gmaps and the hill about 100 feet of elevation. The plan was to do three, the first one at least 100 paces before walking and then see how I felt. Did 125 paces the seond time around and 150 which is all the way to the top on the third. My pulse was so fast at the top of the third one I couldn't count it. I should wear a heart monitor and see what it is.

Each loop took about 6:20.

Walked home. They are restoring the meadows and it's really getting nice.

Note

Another several hours of yard work. My triceps and hands are sore.

The plan is to convert even more "grass" area to wood-chipped flower beds. It's nice that Philadelphia has a good leaf and tree recycling center and you can go and get car loads of mulch, wood chips and soil for free.

strength & stretching 10:00 [1]

Finally re-inflated my exercise ball. It feel so good to use it for stretching and it makes crunches and push-ups more ... well I'm not sure enjoyable is quite the word I'm looking for, but it makes it easier to make myself do them.

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