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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  walk8 13:00:44 28.91(27:00) 46.53(16:47) 470
  Orienteering5 6:18:44 11.29 18.17 28215c
  bike9 5:38:57 71.81(4:43) 115.57(2:56) 78
  run8 4:01:12 22.25(10:50) 35.81(6:44) 76
  core/stretch4 1:17:00
  mixed trail/road run1 47:48 4.18(11:26) 6.73(7:06) 29
  warm up/cool down5 37:45 1.66(22:42) 2.68(14:06) 4
  Total32 31:42:10 140.11 225.49 93915c

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Thursday Jun 30, 2016 #

10 AM

Orienteering (Laramie Daze 2) 1:43:41 [3] 4.4 mi (23:34 / mi) +127m 21:38 / mi
shoes: X-Talon 212

One Cowgirl Relay at Pitcher Hill: We arrived late for the start due to our reliance on our device for the directions to the start. First time ever on a 1:15000 scale map which messed with my head for most of the loops. Struggled with my loop 4 as it was similar enough to my loop 1 that I convinced myself that it was the same loop and I navigated to C1 of loop 1 rather than loop 2. Started the final loop and found C1 but time was running out, there was nearby thunder, and in trying to find C2 in the rock garden, I ended up circling around to C1 again so bailed.

Wednesday Jun 29, 2016 #

4 PM

Orienteering (Laramie Daze 1) 51:51 [3] 2.49 mi (20:49 / mi) +69m 19:10 / mi
shoes: X-Talon 212

Moose Outlet Short course: Even with our gradual trip to Lamarie, the over 8000 ft altitude made climbing the hills on this course difficult. I was about midway in the mass start train so had lots of elephant tracks and people to follow to the controls. Was passed at C10 by Eric Bone and Nick Barable on the long course, then at C11 by Ali Crocker, and surprised by Aidan finishing just seconds after me, fourth on the Long course and not that far behind Ali. It was fun to see the top runners on the same (but longer) course.

Tuesday Jun 28, 2016 #

11 AM

walk 16:34 [2] 0.94 mi (17:37 / mi) +5m 17:21 / mi
shoes: NB 860v5

Shake-out walk in Edgemont, SD.

Monday Jun 27, 2016 #

12 PM

walk 1:08:26 [2] 2.26 mi (30:17 / mi) +84m 27:09 / mi
shoes: NB 860v5

Badlands National Park Sheep Mountain

Sunday Jun 26, 2016 #

12 PM

walk 18:45 [2] 0.89 mi (21:04 / mi) +3m 20:49 / mi

Shake-out walk just before leaving North Dakota.

Saturday Jun 25, 2016 #

10 AM

walk 7:37:30 [2] 17.01 mi (26:54 / mi) +350m 25:17 / mi
shoes: NB 860v5

Theodore Roosevelt National Park; Petrified Forest North and South loop from Peaceful Valley Ranch with return via Ekblom trail.

Friday Jun 24, 2016 #

10 AM

run 15:01 [3] 1.44 mi (10:26 / mi) +5m 10:19 / mi
shoes: NB 860v5

Minnesota/Wisconsin run across the Mississippi at Stillwater.
3 PM

walk 20:00 [2] 1.0 mi (20:00 / mi)

Shake-out walk in Fargo, ND.

Thursday Jun 23, 2016 #

11 AM

walk 15:01 [2] 0.68 mi (22:05 / mi) +8m 21:22 / mi

Shake-out walk near the Vermillion River in Illinois.
5 PM

Orienteering 1:23:12 [3] 4.4 mi (18:55 / mi) +86m 17:50 / mi
15c shoes: NB 860v5

MNOC meet on our way to ND. The billing of this race as a sprint and that it was in an urban park led me to wear running shoes and shorts which was not very appropriate as the course went through a lot of green. Finished late getting to the go control about 4 minutes after the cut-off time.

LONG SPRINT - Splits

Monday Jun 20, 2016 #

6 PM

bike 23:28 [3] 6.0 mi (3:55 / mi) +2m 3:54 / mi

Note

Y Multifit training; bike/run bricks with an emphasis on negative splits and the second brick without looking at GPS data. Getting the negative split on the bike without data was easy but it was much harder on the run loop. Still a lot of work to do on pacing in my running. Bike and run loops reported in the aggregate.
7 PM

run 21:53 [3] 2.0 mi (10:56 / mi) +2m 10:54 / mi
shoes: NB 860v5

bike 36:00 [2] 8.0 mi (4:30 / mi)

bike between home and Orchard Park School

Sunday Jun 19, 2016 #

Event: North Central Sprint Event II
 
8 AM

Orienteering 2:00:00 [1]

Placing controls on the North Central campus for ICO Sprint meet - vehicle assisted.
2 PM

Orienteering (control pick-up) 20:00 [2]

Saturday Jun 18, 2016 #

8 AM

run 54:47 [3] 5.0 mi (10:57 / mi) +10m 10:53 / mi
shoes: NB 860v5

An enjoyable run on a almost cool morning.

bike 16:00 [2] 2.2 mi (7:16 / mi)

9 AM

warm up/cool down 5:11 [2] 0.27 mi (19:16 / mi) +1m 19:03 / mi
shoes: NB 860v5

core/stretch 20:00 [1]

Thursday Jun 16, 2016 #

6 PM

run 36:21 [3] 3.35 mi (10:51 / mi) +17m 10:41 / mi
shoes: NB 860v5

Run on my own on a very warm evening.
7 PM

warm up/cool down 4:41 [2] 0.2 mi (23:03 / mi) +1m 22:42 / mi
shoes: NB 860v5

Cool down and then enjoyed two of the great things about our neighbourhood - the blackberry patch on the side of the road and watching the local hawk sitting on the head of the Inuksuk in the yard across the street.

Monday Jun 13, 2016 #

6 PM

bike 17:44 [3] 2.91 mi (6:06 / mi) +12m 6:01 / mi

Y multifit training; ride to Orchard Park neighbourhood.

bike 14:44 [3] 4.21 mi (3:30 / mi) +3m 3:30 / mi

3 loop ride

run 10:01 [3] 1.05 mi (9:34 / mi) +1m 9:32 / mi
shoes: NB 860v5

run - very warm early evening
7 PM

bike 11:08 [3] 2.91 mi (3:49 / mi) +3m 3:49 / mi

bike 2 loops

bike 22:15 [2] 4.35 mi (5:07 / mi) +11m 5:04 / mi

bike easy loop and back to the Y

bike 15:10 [2] 1.13 mi (13:25 / mi) +1m 13:23 / mi

Sunday Jun 12, 2016 #

10 AM

walk 8:56 [2] 0.51 mi (17:27 / mi) +14m 16:05 / mi
shoes: NB 860v4

walk up to NC campus

walk 2:41:32 [2] 4.82 mi (33:30 / mi) +7m 33:20 / mi
shoes: NB 860v4

checking out control placements on NC campus
1 PM

walk 14:00 [2] 0.8 mi (17:30 / mi)
shoes: NB 860v4

walk back home

Saturday Jun 11, 2016 #

8 AM

run 54:32 [3] 4.81 mi (11:21 / mi) +24m 11:10 / mi
shoes: NB 860v5

Y Multifit training: started at 8:30 am but it was already very warm by 9:00 and I sure felt the heat.
9 AM

warm up/cool down 4:20 [2] 0.19 mi (22:47 / mi) +1m 22:25 / mi
shoes: NB 860v5

core/stretch 20:00 [1]

10 AM

bike 16:00 [2] 2.2 mi (7:16 / mi)

bike to and from the Y

Wednesday Jun 8, 2016 #

6 PM

bike 43:23 [3] 9.0 mi (4:49 / mi) +43m 4:45 / mi

Y Multifit training; ride to Fall Creek Parkway

bike 7:28 [3] 2.22 mi (3:22 / mi)

time trial #1
7 PM

bike 15:09 [3] 4.44 mi (3:25 / mi)

time trial #2 (2x distance)

bike 7:28 [3] 2.24 mi (3:20 / mi) +3m 3:19 / mi

time trial #3

bike 45:00 [3] 9.0 mi (5:00 / mi)

Ride home

Monday Jun 6, 2016 #

6 PM

bike 25:00 [3] 5.0 mi (5:00 / mi)

Y Multifit training; to and from Orchard Park school. My watch seemed to be dead so I didn't get times and paces for tonight's workout.

bike 23:00 [3] 6.0 mi (3:50 / mi)

Bike portion of brick - 2 x 3 miles.

run 18:00 [3] 1.75 mi (10:17 / mi)
shoes: NB 860v5

Run portion of Brick. I struggled with the run tonight so did one 1 mile loop and one about 3/4 mile loop.

Sunday Jun 5, 2016 #

1 PM

mixed trail/road run 47:48 [3] 4.18 mi (11:26 / mi) +29m 11:12 / mi
shoes: NB 860v5

"Family" run where I started early, was passed by Aragorn and mintore, say them once on 75th St. and then finished well before them.
I've been having problems regulating my pace for the past few runs. My tracks look like I've been running rolling hills rather than flat or gentle incline/decline.

warm up/cool down 15:53 [2] 0.68 mi (23:22 / mi) +1m 23:16 / mi
shoes: NB 860v5

2 PM

core/stretch 30:00 [1]

Once of the best things in life - stretching in the shade on the front deck with a breeze in the tree tops.

Thursday Jun 2, 2016 #

6 PM

run 30:37 [3] 2.86 mi (10:43 / mi) +17m 10:31 / mi
shoes: NB 860v5

Run on my own on a warm and moderately allergenic evening.
7 PM

warm up/cool down 7:40 [2] 0.32 mi (23:52 / mi)
shoes: NB 860v5

core/stretch 7:00 [1]

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