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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RJM

In the 7 days ending Mar 18, 2007:

activity # timemileskm+m
  Orienteering3 3:13:42 11.68(16:35) 18.8(10:18) 88021 /61c34%
  BikeCommute3 2:05:00
  Running3 45:00
  Strength1 5:00
  Total6 6:08:42 11.68 18.8 88021 /61c34%
averages - sleep:7.2 rhr:45 weight:178.7lbs

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MoTuWeThFrSaSu

Sunday Mar 18, 2007 #

Running warm up/down 10:00 [2]
slept:6.0 shoes: Innov8 Mudclaw 340+

Orienteering race (red) 1:26:52 [5] *** 8.4 km (10:20 / km) +350m 8:33 / km
spiked:4/15c shoes: Innov8 Mudclaw 340+

Lost perhaps 6 minutes to errors and to returning to control 1 to check it had the right number on it (2:50 there alone). Felt good, and for first time felt in control on long legs. Nice parallel running with army cadet.
after yesterday and today, I feel like I can finally score effort on o races at a 5, and know what that feels like.

Day 3 Red - Splits

Saturday Mar 17, 2007 #

Running warm up/down 15:00 [2]
slept:6.0 shoes: Innov8 Mudclaw 340+

warmup for sprints

Orienteering race (red) 30:21 [4] *** 2.9 km (10:28 / km) +140m 8:26 / km
spiked:5/15c shoes: Innov8 Mudclaw 340+

French Creek at the pig. sprint, but mostly in honeysuckle-infested woods, which I had troubles working through. 3 ugly booms. lost about 4.5 minutes to errors.

Orienteering race (red) 26:18 [5] *** 2.9 km (9:04 / km) +150m 7:12 / km
spiked:10/14c shoes: Innov8 Mudclaw 340+

Much better. one mild boom, but knew where i was and where i was going almost the whole time. I can go faster, now that I know what a sprint is about.

Sprint 3 (Blue/Red) - Splits

Sprint 3 (Blue/Red) - Splits

Friday Mar 16, 2007 #

Event: Flying Pig XI
 

Running warm up/down 20:00 [2]
slept:8.0 shoes: Innov8 Mudclaw 340+

Flying pig day 1 - friday short warmup

Orienteering race (red) 50:11 [4] *** 4.6 km (10:55 / km) +240m 8:39 / km
spiked:2/17c shoes: Innov8 Mudclaw 340+

Short pig. Lost ~6 min to errors. 1 bad boom (control 1).

Red - Splits

Thursday Mar 15, 2007 #

Note
rhr:44 slept:7.5 (rest day)

Wednesday Mar 14, 2007 #

BikeCommute 45:00 [3]
rhr:44 slept:7.5 weight:178lbs

Tuesday Mar 13, 2007 #

BikeCommute 40:00 [3]

65F on return. Whoopee!

Monday Mar 12, 2007 #

BikeCommute 40:00 [2]
rhr:46 slept:8.0 weight:179.5lbs

Slight tickle/soreness to throat... oh no! I hope it's nothing much

Strength (core) 5:00 [1]

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