Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 31 days ending Jan 31, 2019:

activity	#	time	miles		km		+m
Orienteering	4	7:25:39	16.57	(26:54)	26.67	(16:43)	565	26 /	56c	46%
walk	5	2:21:34	7.87	(17:59)	12.67	(11:11)	45
bike	4	2:08:30	29.9	(4:18)	48.12	(2:40)
core/strength/stretch	3	1:15:00
yard work	1	1:10:00
warm up/cool down	4	1:09:28	3.67	(18:56)	5.91	(11:46)	27
run	2	1:09:08	6.16	(11:14)	9.91	(6:59)	30
core/stretch	2	35:00
sledding	1	20:00
Total	18	17:34:19	64.17		103.27		668	26 /	56c	46%

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Wednesday Jan 30, 2019 #

6 PM

bike 31:00 [3] 7.0 mi (4:26 / mi)

spin bike 10 x 2min on/30 sec off intervals; on at level 3 or 4

Sunday Jan 27, 2019 #

6 PM

walk 38:57 [2] 2.23 mi (17:28 / mi) +2m 17:24 / mi

neighbourhood walk including Mystic Bay trail

Saturday Jan 26, 2019 #

1 PM

Orienteering 2:17:00 [3] *** 3.65 mi (37:32 / mi) +202m 32:02 / mi
12c shoes: Pink X-Talon 212

OCIN TROL/WARS meet at Stanbery Park in Cincinnati. Red course set by Joe Roman and Brian Castille. Fairly green map with a number of novice course setter issues including misplaced controls, vague control descriptions, and a control right at the edge of the map. I fortunately had the beta on the misplaced controls before going out but went off the map at control 9 and ended up climbing the hill to figure out where I was. After being out for over 2 hrs on a 4.9 km course with still 5 controls to go and the next control (C13) on a "fence" which was 250 m long, I decided I was done. Disappointing day.

Monday Jan 21, 2019 #

5 PM

walk 22:45 [2] 1.27 mi (17:55 / mi) +14m 17:19 / mi

brisk walk enjoying the 14oF sunny weather with R

core/strength/stretch 30:00 [1]

Sunday Jan 20, 2019 #

10 AM

Orienteering race 1:23:13 [3] *** 3.74 mi (22:15 / mi) +55m 21:17 / mi
spiked:10/13c shoes: Pink X-Talon 212

Green Y at the Georgia Navigator Cup on the west, much flatter, part of the map. This was an easy course with a lot of trail running and open woods with only a couple of controls that were truly advanced. The rain on Sat. made much of the flood plain unmapped marsh. Got caught by the extra marsh on C3 and didn't go far enough east before backtracking. Something strange happened on C6 and ended up at the stream much to far west after using the cairn as an attack point - was it mapped in the wrong place? Missed the dry ditch with C11 to the south after coming off the bend in the trail.

GreenY - Splits

Saturday Jan 19, 2019 #

11 AM

Orienteering race 1:39:59 [3] *** 3.81 mi (26:14 / mi) +195m 22:38 / mi
13c shoes: Pink X-Talon 212

Georgia Navigator Cup at Chattahoochee Bend State Park. Green Y course in the northeastern part of the map where there is a lot of flat bare rock. So much better than what I remember of the last time I ran here in 2012. Started out well on C1 but was too cautious for C2 checking out a control that I knew was too soon to be my control. Veered south on C6 and didn't keep a good enough line across the bare rock on C8 so ended up to far south on the rock. Lost focus at the end of the course taking a bad bearing out of C12 and had to go back to C11. Overall a fun course even with the bit of rain.

GreenY - Splits

Thursday Jan 17, 2019 #

7 PM

bike 30:00 [3] 7.3 mi (4:07 / mi)

upright non-spin bike this time ramp program level 6
This was something active to help my mood but not nearly as satisfying and relaxing as getting out for a run. I'm struggling getting in some exercise everyday with this semester's teaching schedule.

core/strength/stretch 25:00 [2]

2 x 12 each on abs (60 lb) and back (55 lb) machine plus stretching and a couple of 30 sec planks and crunchies/situps.

Tuesday Jan 15, 2019 #

7 PM

bike 32:30 [3] 7.8 mi (4:10 / mi)

Tried the spin bike tonight. It was more fun than the recumbent but the saddle was painful.

core/stretch 15:00 [1]

all stretch

Sunday Jan 13, 2019 #

4 PM

walk 40:00 [2] 2.0 mi (20:00 / mi)

up to Hilltop for.....

sledding 20:00 [2]

a few runs down the hill having fun in the snow with A.

Saturday Jan 12, 2019 #

3 PM

yard work 1:10:00 [3]

shoveling snow

Thursday Jan 10, 2019 #

8 AM

bike 35:00 [3] 7.8 mi (4:29 / mi)

recumbent bike

core/strength/stretch 20:00 [2]

some physio

Monday Jan 7, 2019 #

8 PM

warm up/cool down 17:45 [3] 1.13 mi (15:39 / mi) +13m 15:07 / mi

Sunday Jan 6, 2019 #

4 PM

run 36:15 [3] 3.15 mi (11:31 / mi) +13m 11:22 / mi

warm up/cool down 23:15 [3] 1.0 mi (23:14 / mi)

Saturday Jan 5, 2019 #

7 PM

warm up/cool down 21:08 [3] 1.17 mi (18:08 / mi) +15m 17:27 / mi

Friday Jan 4, 2019 #

5 PM

run 32:53 [3] 3.01 mi (10:55 / mi) +17m 10:44 / mi
shoes: NB860v8

Quick run on my own while it was still light, dry, and in the 50's. Isn't it January?

warm up/cool down 7:20 [2] 0.37 mi (19:50 / mi)

core/stretch 20:00 [1]

Thursday Jan 3, 2019 #

7 PM

walk 20:19 [2] 1.24 mi (16:23 / mi) +14m 15:50 / mi

neighbourhood walk

Wednesday Jan 2, 2019 #

3 PM

walk 19:33 [2] 1.13 mi (17:18 / mi) +15m 16:37 / mi

neighbourhood walk

Tuesday Jan 1, 2019 #

1 PM

Orienteering race 2:05:27 [3] *** 5.37 mi (23:22 / mi) +113m 21:56 / mi
spiked:16/18c shoes: X-Talon 212

OCIN Annual New Years Day Meet at Rentschler Forest. Red course on a warm cloudy (40's) day but the rain on Monday made the woods wet and slippery. Fairly happy with my run. Lost time on C4 because I went straight across the "open" land inside the loop trail - it was actually at least med green. Missed C6 on my initial approach from the south hitting the reentrant to the west. Route choice error on C7 - I went north to the carriage road and ran all the way to the west trail and down to the road with the control at the culvert. I should have just ran straight across through the green. Missed the trail intersection on the way to C10 going too far east but caught myself fairly quickly. On C15, I did take the straight across route but got caught up in the honeysuckle above the ditch and along the ridge to the cabin. This control was misplaced - it was mapped to be on the water trough to the NW of the building but was placed N of the building on the water pipe. I lost time bashing through the honeysuckle junk getting to the trough and then saw it on the edge of the open area. Stephanie caught me at C7 and Jack Crawford caught me on the way to C12 so I had two people close by at the end of the course to push me.

OCIN_Rentschler_Jan_2019_6 Red - Splits

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