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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 7 days ending Dec 5, 2009:

activity # timemileskm+m
  Road run5 7:16:24 52.1(8:23) 83.84(5:12)
  Trail run1 2:08:00 11.3(11:20) 18.19(7:02)
  orienteering2 1:26:15 6.26(13:46) 10.08(8:33)
  Total7 10:50:39 69.66(9:20) 112.11(5:48)

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Saturday Dec 5, 2009 #

Trail run 2:08:00 [1] 11.3 mi (11:20 / mi)

not feeling very well at the beginning of the run, but much better at the end. slowish run for what I'm used to but good company and fun times exploring the trails. The maps are a bit old and at least one of the good townspeople of Weston is on my short list of "people I don't consider a friend."

orienteering 38:55 [3] 3.0 km (12:58 / km)

Made it down to the the DeWeese's kind of late ( I won't log trying to push the car up an icy incline as training) and Sam and I teamed up to do the night-o course. By this I mean that Sam lent me her tights and her epunch and I went out to go running.

Evening and course conditions were memorable, as I've come to expect. The snow covering everything was beautiful and challenging. Made two big errors plus some other places where time was lost. Need to learn to change my tactics when I'm doing low visibility orienteering. The two big errors were in places where I would have been able to see enough of the slope or the feature itself had it not been night time.

The party after the orienteering was awesome too! really liked all the food plus hanging out with fun people until way past my bedtime.

Friday Dec 4, 2009 #

Road run 32:00 [2] 4.0 mi (8:00 / mi)

to work

Road run 32:00 [2] 4.0 mi (8:00 / mi)

from work. was hoping to do some mile repeats during lunch break but then got dragged off to a lunch party for someone's last day.

Thursday Dec 3, 2009 #

Road run 34:00 [1] 4.0 mi (8:30 / mi)

Wow, did this feel slow. It just wasn't happenin' this morning. I woke up hungry so I had some cereal before heading out the door and that was disagreeing mightily with my stomach. Meh, the running was more of a plodding but at least it was a gorgeous day to be outside.

Road run 45:00 [1] 4.0 mi (11:15 / mi)

An after-work cruising with a friend from work. She is recovering from her 4th compression fracture and the doctors are letting her run 7 miles a week. She deigned to let me hang out with her for a 4 mile loop around the fens and Longwood area. just jogging and chatting, but it felt good to not fret about running today and to just have some relaxation. Took the shuttle home, ate dinner with Sam and played some master labyrinth!

Wednesday Dec 2, 2009 #

Road run 32:00 [3] 4.0 mi (8:00 / mi)

running in to work. cold yesterday so tights today. probably unnecessary.

Road run 22:00 [3] 3.0 mi (7:20 / mi)

running from work to Harvard Square. Met some friends at the coop and then went to have Thai food. Took amazing restraint to walk past Berry Line on the way to the T and not stop to get delicious frozen yogurt.

Tuesday Dec 1, 2009 #

Road run 32:00 [2] 4.0 mi (8:00 / mi)

Nice morning commute. just the tiniest bit sore from the hills.

Road run 32:00 [3] 4.0 mi (8:00 / mi)

left work a little bit later than planned, but still managed to make it to Ian's place on time for CSU training. A fun but certainly ambitious course was prepared by Ian. We also had guest celebrities Caroline Luis and Anthan come for the Harvard Campus part of the street o, and also Audun came as well. Audun is my hero, as he brought a stack of Trondheim maps from when he was doing his PhD there. I had plenty of pretty things to look at on my T-ride home.

Road run 1:15:00 [3] 10.0 mi (7:30 / mi)

Sommerville and surrounds street-o. So it's was a little too cold to wear shorts tonight. my Buff, gloves, and coat kept me almost warm enough but it's just chilly now that it's December I guess. A couple of places where I wasn't reading the map carefully enough and thus didn't take the optimal route. Also, didn't ever really feel like I was pushing very hard. course was fun and took me to some new areas/roads. The campus loop at the end was also a blast.

Stopped at Ian's favorite Anna's on the way home and picked up two super burritos for dinner.

Monday Nov 30, 2009 #

Road run 32:00 [2] 4.0 mi (8:00 / mi)

running to work. wearing shorts and it's almost December.

Road run 1:08:24 intensity: (52:00 @1) + (16:24 @5) 7.1 mi (9:38 / mi)

Hills again tonight. The workout went very nicely and I was feeling quite pleased with myself. more zip in the legs and more mental toughness to keep working hard on the later ones. Knew I was faster than my workout on the 19th indicated.

splits were:

a technique that seemed to work for me on the last 4, when I was feeling tired was visualizing every third arm swing to feel like it was pushing me forward... kind of as if I was pushing off with a ski pole. Somehow that 1,2,push, 1,2,push really helped me keep driving forward.

took the shuttle home. no reason to wear myself out early in the I was lazy. Wouldn't even have gone out for the hills except I promised myself in the morning that I would. Didn't want to have to go back on that promise and/or explain myself to Boris :)

Sunday Nov 29, 2009 #

orienteering 47:20 [5] 4.4 mi (10:45 / mi)

Score-o at Mt Tom today, courtesy of Phil Bricker and NEOC. Very well attended.

Ran hard, was mostly clean. Hesitation on 105, small overshoot on 107, tiny parallel error on 114 and a few non-ideal routes other places. Beautiful weather and good people :) nice way to end a short vacation.

Distance by Garmin only.

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