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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BigWillyStyle

In the 7 days ending Sep 3:

activity # timemileskm+m
  Cycling6 11:10:41 114.91(10.3/h) 184.93(16.5/h) 1653
  Orienteering5 3:01:17 18.88(9:36) 30.39(5:58) 42171c
  Running1 10:10 1.06(9:35) 1.71(5:58) 25
  Total11 14:22:08 134.85(6:24) 217.02(3:58) 209971c

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Sunday Sep 3 #

10 AM

Orienteering 37:24 intensity: (1 @1) + (12 @2) + (3:46 @3) + (33:25 @4) 6.43 km (5:49 / km) +125m 5:18 / km
ahr:160 max:179

Smoked this course pretty good if I do say so myself. I was a little off in the circle on 3, 4, and 5, no more than 15, maybe 20s each. Could've had a better plan on 3, but 4 and 5 were a bit bingo-ish. Pretty clean and fast other than that. Got Bonesaw by 2.5min, though he said he was taking it a little easy.

This terrain never disappoints.
1 PM

Cycling (MTB) 2:55:19 intensity: (9:00 @1) + (1:29:31 @2) + (1:09:21 @3) + (7:27 @4) 30.47 mi (10.4 mph) +394m
ahr:113 max:158

After the race, I got dropped off at the top of the Dutchman Flats map. I had pondered doing the bonus/practice course and/or hiking up the big hill on the map (Moon Mountain?) but it was suuuuper smoky up there, which was quite unpleasant and ruined all the views to boot. So I decided to get out of there down the trail. Took the Met-Win to Mrazek, which is a sweet ~15mi trail with about 2000' net loss most of the way down to Bend.

Saturday Sep 2 #

10 AM

Orienteering 38:35 intensity: (30 @1) + (13 @2) + (1:56 @3) + (35:56 @4) *** 6.51 km (5:56 / km) +34m 5:47 / km
ahr:163 max:179 22c

Daze Day 4 @ Lava Butte.

This one was a motala-style race; Eric and I ended up having a good battle. I had a couple small mistakes on my first loop, but second loop was clean, and I started my third just a few seconds after Eric. We took different routes to the second control and he gained 7s by taking the road, but then made a mistake a couple controls later which allowed me to leapfrog into the lead by ~10s. I held him off through the end of the third loop and most of the fourth, but made an error on the penultimate control which allowed him to jump back ahead. I closed the gap a bit when he took a weird route to the finish, but came in 5s behind.
3 PM

Cycling (MTB) 41:27 intensity: (18:35 @1) + (22:52 @2) 6.82 mi (9.9 mph) +154m
ahr:127 max:133

Rode down Pilot Butte w/dad, then we messed around on the trails around the base, until we got separated and headed home separately after fruitlessly searching for each other for a bit.

Friday Sep 1 #

Event: Labor Daze
 
10 AM

Orienteering race 44:08 intensity: (16 @1) + (13 @2) + (16 @3) + (42:09 @4) + (1:14 @5) *** 7.42 km (5:57 / km) +135m 5:27 / km
ahr:170 max:182 17c

Daze Day 3, Lower Dutchman Flats ("Witch of Many Boulders"). Mappy.

Pretty erratic for the first 3-4 controls. I saw Eric leave the start taking the trail around to 1, but that seemed pretty lame so I went straight, which turned out to be better even though I headed to the wrong rock outcropping and lost a small bit of time, maybe 20s. On 2, I was wary of dropping too far, so naturally I was too high and had to double back and down, close to 1min lost. 3 was the first one in the notoriously technical microlava area; I missed to the right, but recognized it quickly and did a bit of circling for a loss of ~70s. Then I had my map flipped and did a classic 180 out of 3, which cost me ~30s.

I was a lot cleaner after that - my only other loss was ~30s on 11, where for unknown reasons my direction suddenly became janky on the last 100m of the leg and I did a weird zigzag, even though it was a straight shot through open forest.

Got Bonesaw by 1:50 for the third win in a row! He had some issues, namely the route to 1, but mainly I had better speed and was taking seconds from him pretty consistently.

Running warm up/down 10:10 [2] 1.06 mi (9:35 / mi) +25m 8:56 / mi

11 AM

Cycling (MTB) 2:52:12 intensity: (13:41 @1) + (1:03:00 @2) + (1:25:00 @3) + (10:31 @4) 28.27 mi (9.9 mph) +366m
ahr:117 max:167

Mark Prior had invited me to bike from Bachelor back down to Bend, so I joined him in that endeavor. Temps were comfortable up at the mountain in the AM but as we descended and the day progressed you could slowly feel the heat creeping up toward 95F. About 2/3 of the way down Mark had to bail to the highway to get back to his place by 2, so I continued on my own. I was flagging after about two hours and had run out of water, so hit the highway for the last few miles.

Really fun biking, though Mark is a better/faster/more experienced technical rider than I (and has a bike that's like 10 times better) so I felt like I was slowing him down somewhat.

Thursday Aug 31 #

10 AM

Orienteering race 17:00 [4] ** 3.0 km (5:40 / km) +78m 5:01 / km
ahr:169 max:177 16c

Day 2, sprint @ Central Oregon CC. Mappy. Forgot to start my watch till about 5min in.

Pretty easy course, just made one suboptimal route choice on the long leg to 8 that cost me ~10s and some small hesitation for no real reason going to 15. Got Bonesaw by >1min.
11 AM

Cycling (MTB) 18:40 intensity: (1:03 @1) + (7:14 @2) + (10:23 @3) 3.93 mi (12.6 mph) +46m
ahr:117 max:138

4 PM

Cycling (MTB) 2:32:32 intensity: (35:28 @1) + (55:57 @2) + (54:09 @3) + (6:58 @4) 25.07 mi (9.9 mph) +448m
ahr:109 max:155

Another dropoff up on the Tumalo Falls road. Started at the Skyliner Trailhead, took Skyliner - Helipad - Storm King - Catch & Release, then down onto the Deschutes River Trail all the way back till it ended a little before town. Lots of nice views of the river and lava fields on the other side.

Wednesday Aug 30 #

10 AM

Orienteering 44:10 intensity: (11 @1) + (13 @2) + (6:42 @3) + (37:04 @4) *** 7.03 km (6:17 / km) +49m 6:05 / km
ahr:161 max:179 16c

Deschutes Daze, Day 1 @ Arnold Ice Cave. Mappy.

It is *extremely* smoky here in Bend; visually I'd say it seems even worse than in Seattle a few weeks ago. Given that and my minor hamstring injury I wasn't sure how to approach this, so I started out slow to see how it went, and with positive feedback gradually picked up the pace. Could definitely feel a little discomfort toward the end, but it didn't seem to slow me down, and I also didn't notice any problems from the smoke (to illustrate the situation re: smoke - Bonesaw orienteered with a bandana covering his face, outlaw-style).

Surprisingly, I got Eric by 1min, though we agreed that <40min would be the race-effort expectation under normal circumstances. I felt sluggish and was often sloppy with my compass, especially on the last few controls, but mainly it was just nice to be orienteering in some great terrain, especially since I didn't even know if my hammy would let me run at all!
5 PM

Cycling (MTB) 1:50:31 intensity: (21:23 @1) + (41:48 @2) + (44:57 @3) + (2:23 @4) 20.35 mi (11.0 mph) +245m
ahr:113 max:163

Did some dope late afternoon mountain biking. I badgered my mom into dropping me off up at Tumalo Falls and worked my way back down to Bend via Tumalo Creek, Skyliner, Pinedrops, and Phil's. First few miles were gently rolling, then smashed a whole lot of sweet sweet downhill all the way to the river. Brilliant stuff.

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