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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 7 days ending Apr 23, 2011:

activity # timemileskm+m
  Road run8 4:51:11 33.79(8:37) 54.38(5:21) 563
  orienteering3 4:15:52 24.07(10:38) 38.74(6:36) 1412
  Total10 9:07:03 57.86(9:27) 93.11(5:53) 1975

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Saturday Apr 23, 2011 #

11 AM

orienteering 1:14:05 [5] 7.41 mi (10:00 / mi) +523m 8:12 / mi

Pond Mt. Blue. 1 :15000, really fun terrain and good course. Wet in the woods.

orienteering 21:11 [5] 2.29 mi (9:15 / mi) +124m 7:55 / mi

Middle course (course 4) at Pond Mt. George and Lyn put such a good meet on! I was chasing Ethan and Ali down, and had a good course.

orienteering 43:56 [3] 2.96 mi (14:50 / mi) +247m 11:47 / mi

Picked up some of the far controls from the blue course.

Friday Apr 22, 2011 #

9 AM

Road run 32:40 [2] 4.2 mi (7:47 / mi) +6m 7:45 / mi

To work.
6 PM

Road run 45:10 [2] 4.74 mi (9:32 / mi) +88m 9:01 / mi

Home from work. Stopped at the fields when some work friends convinced me to replace a player on their softball team. I proved admirably that softball is not one of my various skills :)

Added a lap of the reservoir for good measure.

Thursday Apr 21, 2011 #

8 AM

Road run 32:11 [2] 4.1 mi (7:51 / mi) +5m 7:49 / mi

to work
6 PM

Road run 36:27 [2] 4.28 mi (8:31 / mi) +23m 8:23 / mi

running late at work, so rushed up as soon as I could to Danehy for the park-o.

orienteering 24:04 [5] 3.37 mi (7:09 / mi) +14m 7:03 / mi

First Park-O of the season. A really pretty map and a bit of a dull course. Too much doglegging. Cold and windy. Helped get controls afterward.

Wednesday Apr 20, 2011 #

8 AM

Road run 33:05 [2] 4.16 mi (7:57 / mi) +19m 7:50 / mi

To work. Sleepy. I blame Ethan, for lending me his copy of "The Wise Man's Fear."

I decided that I wanted to spend my evening on domestic pursuits, so I skipped my run home, enjoyed the crossword and easy sudoku on the shuttle and then spent the evening doing woefully little email correspondence but happy household chores like cooking, cleaning the kitchen and living room, three loads of laundry, and now a little AP logging. Evening well spent.

Tuesday Apr 19, 2011 #


apologies to anyone trying to follow my training these last few weeks. super hectic times and I've not been prioritizing AP posting. This past weekend at the O in the Oaks was fantastic... good company, good weather, good times. Terrain was such that even slight hesitations and errors could penalize you, because navigation was generally very easy with high runnability and visibility... so everyone had the chance to have a very clean run.

Happy with my results, I think I have a lot to learn about contouring and conserving energy early on in a long hilly course :) and very proud of Sam's 4th place on the Blue course on Saturday. Wore Cristina's headcam on Sunday and will see if any of that is worth posting. ( my headcam doesn't seem to turn on any more, which is further proof that I should never be trusted with electronics of any sort).
8 AM

Road run 33:14 [2] 4.01 mi (8:17 / mi) +21m 8:09 / mi

To work. Raining, but warm.
8 PM

Road run 35:00 [2] 3.77 mi (9:17 / mi) +50m 8:55 / mi

Running home. In the rain. Stopped to help a lady change her tire. Helping someone who's having a worse day than you can really help your mood.

Took three attempts to find the spot on the undercarriage where the jack wouldn't slip out from under the car.

Monday Apr 18, 2011 #

7 PM

Road run 43:24 intensity: (30:00 @2) + (13:24 @5) 4.53 mi (9:35 / mi) +351m 7:43 / mi

Got back from CA in the morning, and was too wrecked from the travel to be very productive. Was planning on heading out to Lynn woods to prerun a course, but settled on a nap/rest for a couple of hours instead. Did some sponsorship calling/emailing and made a pie. Then cleverly called Alex and asked her to pick both me and the pie up for the CSU meeting. She raised that bid with an offer for a hill workout and I accepted as this meant I would get some training in.

we did 6 reps with maps (mine was a Russian map, but the printing was a little fuzzy, which made the tag lines on depressions hard to read) and I spent the time planning my route and trying to pay attention to contours ( how much up, how much down).

Then awesome dinner and productive meeting.

Sunday Apr 17, 2011 #

12 PM

orienteering 1:32:36 [5] 8.04 mi (11:31 / mi) +504m 9:38 / mi

routegadget of my course.

lost time near the end, but overall a good race.

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