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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: div

In the 7 days ending Jul 30, 2005:

activity # timemileskm+mload
  Orienteering2 2:25:04 11.81(12:17) 19.0(7:38) 60023 /27c85%13056.0
  Easy run2 1:14:30 7.68(9:42) 12.36(6:02) 1005660.0
  R run1 17:30 2.98(5:52) 4.8(3:39)1400.0
  Stretching2 13:001040.0
  Total4 4:10:04 22.47 36.16 70023 /27c85%21156.0
averages - weight:80.5kg

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Saturday Jul 30, 2005 #

Note
(rest day)

W10: E

Friday Jul 29, 2005 #

Note
(rest day)

W10: E

Thursday Jul 28, 2005 #

Note

W10: E

Easy run hills 33:00 [3] 6.5 km (5:05 / km) +100m 4:43 / km
weight:80.2kg shoes: Asix GT-2090

Evening Tilden park run. Shape improves. Nothing hurts after yesterdays race.

Stretching 5:00 [3]
shoes: Asix GT-2090

Wednesday Jul 27, 2005 #

Note

W10: I
(Wed.) - Lake Anthony Chabot sprint at 600-700, 3K

Orienteering race 30:34 [4] *** 3.0 km (10:11 / km) +120m 8:29 / km
spiked:7/10c shoes: Adidas Predator TRX

Lake Chabot. 25 y/o black&white map. Manual punching. Did couple mistakes, around 5min.

Sprint - Splits

Tuesday Jul 26, 2005 #

Note

W10: R-2 12x400 at 1:28

Easy run warm up/down 11:30 [3] 2.0 km (5:45 / km)
shoes: Asix GT-2090

Easy run before and after. Was late because it was very hot - +34C at 7pm.

R run 17:30 [3] 4.8 km (3:39 / km)
shoes: Asix GT-2090

R intervals 12x400 with 200m jog/rest between. Was very comfortable at pace 1:23-1:27.

Stretching 8:00 [3]
shoes: Asix GT-2090

Stretching and strength on horizontal bars.

Easy run 30:00 [2] 2.4 mi (12:30 / mi)
shoes: Asix GT-2090

Jogging between intervals.

Monday Jul 25, 2005 #

Note
(rest day)

W10: E

Sunday Jul 24, 2005 #

Note

W10: I-2
Twin Peaks
San Francisco, CA

Orienteering race 1:54:30 [4] * 16.0 km (7:09 / km) +480m 6:13 / km
max:164 spiked:16/17c weight:80.8kg shoes: Asix GT-2090

Twin Peeks map Score - O. Nice place and wonderfull cool weather after hot of East bay. Was late by 45min to the last start, so run on my own. "Got" 15min in extra time. Result would be 79-30 = 49 points.
The winning strategy would be to get throught west side of the map to the "juicy" south and than return on relatively flat middle section of the map.
But I went down to the south climbed twin peeks hills - 4 point control wasn't worth time spent, instead 66-65-64 would be solid gain (3x6=18).

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