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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: expresso

In the 7 days ending Sep 27, 2009:

activity # timemileskm+m
  Run4 3:25:19 23.6(8:42) 37.98(5:24)
  Bike1 2:02:00 35.1(3:29) 56.49(2:10) 99
  Swim2 1:55:00 3.29(34:55) 5.3(21:42)
  Orienteer1 1:54:30 7.21(15:53) 11.6(9:52) 130
  Aquajog1 30:00
  Total7 9:46:49 69.2 111.37 229

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Sunday Sep 27, 2009 #

Orienteer (classic) 1:14:30 [4] *** 7.2 km (10:21 / km) +80m 9:48 / km
shoes: Icebug MR2 811

CAOC Meet - Deer Grove
Beautiful day but a bit hot & muggy on the course. Good course designed by Jeff P. First few controls experienced some of our carnivorous vegetation and then things opened-up nicely for some beautiful legs through 9. 10 - 12 were line-o controls and I slowed to make sure I didn't walk right by one with my nose in the map. I was a bit shaky on 14-16 and the last few were an encore presentation of our Chicago "green." Felt ok about the effort but had to do a fair bit of walking through the thick stuff and didn't get as much high-speed nav as I hoped so I ...

Orienteer (orange) 40:00 [4] *** 4.4 km (9:05 / km) +50m 8:36 / km
shoes: Icebug MR2 811

Decided to run the orange course for practice and avoid trails to force some nav. Pretty decent and very enjoyable course. All around great job with the meet, thanks Jeff & Chris.

Run (path) 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Icebug MR2 811

Barely enough warmup.

Saturday Sep 26, 2009 #

Run (path & road) 44:55 [3] 5.2 mi (8:38 / mi)
shoes: Mizuno WR 905

Carmel lap. Muggy, blech !! =P

Friday Sep 25, 2009 #

Run tempo (path & road) 1:27:54 intensity: (1:00:00 @3) + (27:54 @4) 10.5 mi (8:22 / mi)
shoes: Mizuno WR 905

Cruise intervals:
1) DRT: Adler dirt road to left turn @ IG. 1 mile: 6:22
2) IG path: reverse of this... 1 mile: 6:21
3) DRT: Adler obelisk to Oak Spring 1.1 mile: 7:56
4) EW: Bridge to 21, this... 1 mile: 7:15

Humidity and fatigue got to me by the end but was surprised how my pace dropped. Will have to do this next week and try to improve.

Thursday Sep 24, 2009 #

Swim 59:00 [3] 2.7 km (21:51 / km)

Easy swim, trying to reestablish technique lost since spring.
300s, 200p, 200k, 400s, 300pwp, 200k, 500s, 400pwp, 200k

Aquajog 30:00 [3]

Now that I know that my headphones work throughout the pool, the music made this a fun workout. Mind could go forever now but tib-ant muscle tired quickly from new motion.

Wednesday Sep 23, 2009 #

Bike (road) 2:02:00 [3] 35.1 mi (3:29 / mi) +99m 3:27 / mi

Ride to Lake-Cook & back. Perfect temps but overcast, feels like autumn is coming.
1:02 out (18.25 mi. via scenic route) & 1 hour back (16.85 mi. via Old Elm).

Tuesday Sep 22, 2009 #

Swim 56:00 [3] 2.6 km (21:32 / km)

300s, 200p, 200k, 300s, 300pwp, 200k, 500s, 400pwp, 200k
Whole body a bit stiff from Sunday but eventually loosened-up.

Monday Sep 21, 2009 #

Run (path & road) 57:30 [3] 6.4 mi (8:59 / mi)
shoes: Mizuno WR 905

Adler Lap. Knew rigormortis would set in by tomorrow so I wanted to run and loosen-up to maybe flush some residual junk from the legs. Felt pretty good but have a few bruises or muscle tweaks from the yesterday's effort.

Note

It turns out that I was in Syracuse a year ago for the NA Champs...
Wow, rereading that reminds me how far I've come in all aspects of my orienteering. When I lack motivation, I will use the above link to remember what orienteering was like when I was way out of shape.

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