Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Len

In the 31 days ending Oct 31, 2012:

	activity	#	time	miles		km		+m
	Orienteering	7	7:54:25	27.91	(17:00)	44.91	(10:34)	880
	Trail Jogging	7	2:33:08	15.52	(6.1/h)	24.98	(9.8/h)	270
	Cycling	2	1:57:20	19.0	(9.7/h)	30.58	(15.6/h)
	Swimming	2	1:30:00	2.25	(40:00)	3.62	(24:51)
	Walking	1	1:00:00	1.5	(40:00)	2.41	(24:51)
	Hike / Trek	1	30:00	1.0	(30:00)	1.61	(18:39)
	Total	20	15:24:53	67.18	(13:46)	108.11	(8:33)	1150
averages - rhr:77

1:43

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Sunday Oct 28, 2012 #

Event: DVOA Fair Hill Mason-Dixon

11 AM

Orienteering race 1:06:16 [3] 8.09 km (8:11 / km) +230m 7:10 / km
ahr:156 max:171 shoes: VJ Integrator

6.4km - ran 126% of course length.
Weather held off but there was an e-punch glitch. My gps says I had the above time. E-punch says I miss punched (clear/check was not working so my stick may have filled up) Felt like I had a good run in general. A few mistakes but no 10min blunders.

Red - Splits

Saturday Oct 27, 2012 #

Event: DVOA Washington Crossing State Park

11 AM

Orienteering race 42:32 [3] 5.4 km (7:53 / km)
ahr:156 max:178 shoes: VJ Integrator

Backed down to Green as the 8.5km Red scared me off knowing I was going to run Red at Fair Hill the next day. Very happy coming in second and not far behind. This is my best course pace so far (and I still messed up two legs)

Green - Splits

Thursday Oct 25, 2012 #

5 AM

Swimming 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Black Box Cut #2

Wednesday Oct 24, 2012 #

10 AM

Hike / Trek 30:00 [3] 1.0 mi (30:00 / mi)

park inspection

6 PM

Trail Jogging 15:28 [3] 2.5 km (9.7 kph)
ahr:126 max:141

lake loop - n - 68d

Trail Jogging 3:00 [3] 0.2 km (4.0 kph)
ahr:118 max:140

cool down

Sunday Oct 21, 2012 #

10 AM

Orienteering race 21:32 [3] 2.97 km (7:15 / km) +55m 6:38 / km
ahr:156 max:173 shoes: VJ Integrator

NAOC - Sprint - 2.4km ran 124% of course length.
my first real sprint and I beat my goal of under 10min/km. A couple of mistakes... twice I misread the control number on the sheet and ran past the actual control :( I need to work on this.
Oh, yea. I bought a real pair of O-shoes and christened them on this course... really, went through a narrow swamp with mud up to my knees.

C • nice! 4

RedX - Sprint - Splits

Saturday Oct 20, 2012 #

1 PM

Orienteering race 1:43:09 [3] 10.39 km (9:56 / km) +270m 8:47 / km
ahr:149 max:176 shoes: NB-Vibram1520

NAOC - Long - 7.4km ran 140% of course length.
a couple dumb mistakes cost me at least 15 min. but I beat my goal of 1:45. This is my longest course to date... and hey, I was in first place after the 1st control :)

GreenZ Long - Splits

Friday Oct 19, 2012 #

1 PM

Orienteering race 1:13:26 [3] 4.3 km (17:05 / km) +160m 14:24 / km
ahr:155 max:178 shoes: NB-Vibram1520

NAOC - Middle - 4.3km forgot to start watch at start.
mild and rainy with a heavy 15-20 minutes of rain not too long after my start. spent a lot of time wiping fog from my glasses (not too successfully either) - concidering the conditions, I'm happy with the time. My goal was 59 minutes - I think I would have been there without the fogging glasses.

Middle - RedX - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Tuesday Oct 16, 2012 #

6 PM

Trail Jogging 25:20 [3] 3.5 km (8.3 kph)

lake loops - n 55deg

Sunday Oct 14, 2012 #

Event: DVOA Camp Delmont - Musser Scout Reservation

10 PM

Orienteering 1:10:00 [3] 6.76 km (10:21 / km)
ahr:155 max:170

Score-O - all controls
Too bad I missed one (41) and had to go back out for it (+13min) :(

C • You did great!!! 2

Friday Oct 12, 2012 #

5 PM

Trail Jogging 16:45 [3] 2.72 km (9.7 kph) +45m
ahr:128 max:155

easy lake loop w/ups & downs

Thursday Oct 11, 2012 #

5 PM

Cycling 1:00:00 [3] 9.0 mi (9.0 mph)

plainfield trail - needed to get this in as I overslept and missed my swim

Wednesday Oct 10, 2012 #

6 PM

Trail Jogging 22:50 [3] 4.26 km (11.2 kph) +75m
ahr:148 max:157 rhr:80

lake loop + w/ups & downs

Trail Jogging 4:00 [3] 0.4 km (6.0 kph)
ahr:125 max:150

cool down

Monday Oct 8, 2012 #

12 PM

Trail Jogging 19:45 [3] 3.7 km (11.2 kph) +55m
ahr:146 max:158

lake loop + w/ downs

Trail Jogging 4:00 [3] 0.4 km (6.0 kph)
ahr:130 max:155

cool down

Sunday Oct 7, 2012 #

Event: DVOA Green Lane

10 AM

Orienteering 1:37:30 [3] 7.0 km (13:56 / km) +165m 12:28 / km
ahr:150 max:172

non- e-punch course. I felt like I was standing around the controls forever fumbling with the map/punchcard/puncher. 9.2k total track length.

Red - Splits

Saturday Oct 6, 2012 #

Note

Holy Cow! I've been digging at my leg for 4 days now and always think I got all the thorns. Finally pulled out a 0.5 cm thorn that was burried straight into my skin. 2 weeks, That was amazing. Just in time for me to go at it again tomorrow.

C • Good luck 12