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Attackpoint - performance and training tools for orienteering athletes

Training Log: mikeminium

In the last 7 days:

activity # timemileskm+m
  orienteering3 3:14:52 9.63(20:14) 15.5(12:34) 29543c
  weights / strength1 2:30:00
  walking4 55:00
  Total6 6:39:52 9.63 15.5 29543c
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Sunday Jan 20 #

walking warm up/down 10:00 [1]

light warm up

orienteering race 1:04:13 [4] *** 5.7 km (11:16 / km) +50m 10:48 / km
15c shoes: Jalas Hi-top 2016

Georgia Navigator Cup classic at Chattahoochee Bend State Park. Much easier and faster than Satureday's course.

Saturday Jan 19 #

walking warm up/down 15:00 [1]

easy warm-ups

orienteering race 1:28:46 [4] *** 5.9 km (15:03 / km) +145m 13:24 / km
15c shoes: Jalas Hi-top 2016

Georgia Navigator Cup - Chattahoochee Bend State Park. Green X course on the rocky and steeper eastern part of the map. Physically challenging, and my general impression was that things were greener than mapped, especially one area of "white" where I kept having to back out of thicket after thicket of thorny vines, then ended up bailing to a trail after seeing that the area between me and the trail mapped as medium green was really mostly white. Generally a pretty clean run with just a couple minor hesitations or corrections, no real misses or big errors. Rain had held off until just as I was called up to the start, then a few minutes of moderate rain messed up my glasses for the rest (all) of the race - so that caused some extra hesitation and slowing down.
In spite of all that, I beat all of my junior green runners, edging Braydon by a mere 7 seconds, but giving the others a pretty solid thumping.

Friday Jan 18 #

9 AM

walking 20:00 [1]

Easy walking touring Etowah Mounds State Historic Site with the kids
2 PM

walking warm up/down 10:00 [1]

easy walking and jogging, 2 trips to the start area.
3 PM

orienteering race 41:53 [5] *** 3.9 km (10:44 / km) +100m 9:31 / km
13c shoes: Icebug 2016

Georgia Navigator Cup at McIntosh Reserve, Middle distance green course. Very clean run until control 7 which I bobbled slightly - saw the control but thought I was a reentrant too soon and went on, then had to return - 30 seconds to a minute lost. Blew #8 badly, probably a cost of 1:30 to 2:30, although it felt like longer. settled back down for clean spikes on 9, 10, 11. Going to 12, the edge of the marsh wasn't clear and I cut the corner of it, crossing the creek at the trail ford. The leg felt inefficient due to lack of comfort with where I was, and a straighter route might have been a little faster but also riskier with the uncertainty, and I did notice another runner struggling a bit with the green and the creek crossing, so probably didn't really lose more than a few seconds if any. The open field to 13 and uphill run to the finish tested my lack of fitness, but no mistakes, pushed very hard to the end.

Tuesday Jan 15 #

weights / strength (snow removal) 2:30:00 [4]

crusty heavy snow

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