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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Orienteering4 10:22:45 14.32(43:29) 23.05(27:01) 3893 /10c30%
  walk12 8:20:37 24.83(20:10) 39.96(12:32) 205
  core/stretch8 3:14:31
  run6 2:57:33 15.25(11:39) 24.54(7:14) 71
  hike3 1:37:06 4.06(23:55) 6.53(14:52) 71
  yard work1 1:30:00
  warm up/cool down7 1:00:07 2.67(22:33) 4.29(14:01)
  trail run1 42:32 2.89(14:43) 4.65(9:09) 38
  core/strength/stretch1 36:00
  Total26 30:21:11 64.02 103.03 7743 /10c30%

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Saturday May 30, 2020 #

2 PM

Orienteering 2:28:38 [3] 4.58 mi (32:27 / mi) +138m 29:41 / mi
5c shoes: Pink X-Talon 212

Orienteering on the 40-yr old Rose Orienteering Club map of the TC Steele part of Yellowwood State Forest. R marked 16 control points for the long course and Aragorn set streamers as he ran the course in about 2 hr 45 min. I did controls 1 - 4 + 15 and finish in about 2.5 hr. I made it to 15 before Aragorn and there is some discussion about the correct site. The contours on the map were mostly great and the vegetation was generally pretty good. There is a lot less green brier and rose in this part of the state forest but it has been fairly heavily logged - not many big trees.

Friday May 29, 2020 #

5 PM

walk 53:11 [2] 2.53 mi (21:01 / mi) +11m 20:44 / mi
shoes: NB860v8

walk with R

Wednesday May 27, 2020 #

7 PM

run 35:07 [3] 3.0 mi (11:42 / mi) +16m 11:31 / mi
shoes: NB860v8

3-mile! run on 2:30 run/1:00 walk interval around NC

warm up/cool down 8:47 [3] 0.42 mi (21:06 / mi)

core/stretch 21:56 [1] 0.0 mi

front deck core/stretch

Tuesday May 26, 2020 #

9 PM

walk 38:40 [2] 2.09 mi (18:30 / mi) +15m 18:06 / mi
shoes: NB860v8

Evening neighbourhood walk with R.

Monday May 25, 2020 #

9 AM

walk 55:02 [2] 2.0 mi (27:31 / mi)
shoes: NB860v8

Morning walk around Mystic Bay with R. Lots of turtles jumping off logs on the edge of the water. We went off-trail to the edge of the river and found a raccoon's dining table.
7 PM

run 31:37 [3] 2.74 mi (11:32 / mi) +17m 11:19 / mi
shoes: NB860v8

Run just after a thunderstorm so humid and still hot. 2:30 run/1 min walk intervals. Toe seems to be hurting less.

warm up/cool down 6:24 [2] 0.3 mi (21:19 / mi)
shoes: NB860v8

core/stretch 27:18 [1] 0.0 mi

Sunday May 24, 2020 #

5 PM

walk 37:27 [2] 2.17 mi (17:16 / mi) +16m 16:53 / mi
shoes: NB860v8

Friday May 22, 2020 #

5 PM

trail run 42:32 [3] 2.89 mi (14:43 / mi) +38m 14:08 / mi
shoes: NB860v8

Family trip to Fort Ben for some trail running on a pretty evening. I did two loops of the short loop of the Schoen Creek trail.

warm up/cool down 12:54 [2] 0.46 mi (28:03 / mi)
shoes: NB860v8

core/stretch 8:59 [1] 0.0 mi

Thursday May 21, 2020 #

6 PM

walk 38:27 [2] 2.3 mi (16:43 / mi) +12m 16:27 / mi
shoes: NB860v8

Tuesday May 19, 2020 #

8 PM

walk 20:04 [2] 1.0 mi (20:04 / mi) +13m 19:17 / mi
shoes: NB860v8

Neighbourhood walk with R

Monday May 18, 2020 #

6 PM

run 31:32 [3] 2.74 mi (11:30 / mi) +16m 11:18 / mi
shoes: NB860v8

Rosemead loop run; 2:30 run/1 walk

warm up/cool down 6:01 [2] 0.29 mi (20:44 / mi)
shoes: NB860v8

core/stretch 25:44 [1] 0.0 mi

Saturday May 16, 2020 #

2 PM

Orienteering 1:56:57 [3] **** 3.29 mi (35:33 / mi) +132m 31:37 / mi
spiked:3/5c shoes: Pink X-Talon 212

O-training on Rob's contour + horse trails Frog Pond Ridge map in the Deem Wilderness Area of the Hoosier National Forest. Cool terrain of southern Indiana ridge and reentrant with large depressions, rocky pits, and cliff lines thrown in. I set out first with Aragorn starting next and streamering and mintore starting last. I came to want I thought was the depression for control 1 but didn't see a streamer so thought Aragorn had just started later and hadn't made it there yet. Didn't find C2 as there were a lot more depressions in the area so tried to make sense of things with the wrong attackpoint. I didn't go far enough N. C3 was in a reentrant above a neat rocky "box canyon" and was fine. Rob passed me between 3 and 4 - he had spent a lot of time on C2 as well. C5 was good - just a climb up the ridge W of C4 and once I saw the depression that C5 was on, I realized that I had been seriously underestimating the size of the depressions marked on the map. Walked SE to the horse trail for a long hike to the finish. Great day in the woods!

walk 11:00 [2] 0.5 mi (21:59 / mi) +8m 21:00 / mi
shoes: Pink X-Talon 212

walk from finish back to car

Friday May 15, 2020 #

5 PM

run 29:13 [3] 2.5 mi (11:41 / mi) +17m 11:27 / mi
shoes: NB860v8

2:30 run/1 min walk intervals for 2.5 miles

warm up/cool down 7:07 [2] 0.31 mi (22:57 / mi)
shoes: NB860v8

core/stretch 32:29 [2] 0.0 mi

front deck stretch/core session

Thursday May 14, 2020 #

7 PM

core/stretch 27:35 [3] 0.0 mi

alphabet core/strength session with Aragorn and mintore with revised exercise list. "reentrant upper part" meant 40 push-ups, 3 min wall sit, 2 min bridge with glute march, 90 crunches, 110 jumping jacks, and 45 burpees.

Wednesday May 13, 2020 #

6 PM

walk 40:07 [2] 2.37 mi (16:56 / mi) +14m 16:37 / mi
shoes: NB860v8

Tuesday May 12, 2020 #

5 PM

run 25:30 [3] 2.15 mi (11:52 / mi) +2m 11:50 / mi
shoes: NB860v8

2:30 run/1 min walk around Mystic Bay - building up run time and distance

warm up/cool down 13:45 [2] 0.63 mi (21:49 / mi)

core/stretch 23:25 [1]

front deck core/strength session

Monday May 11, 2020 #

6 PM

walk 36:04 [2] 2.08 mi (17:21 / mi) +16m 16:56 / mi
shoes: NB860v8

Saturday May 9, 2020 #

3 PM

hike 22:29 [2] 1.06 mi (21:13 / mi) +59m 18:06 / mi
shoes: Pink X-Talon 212

hike with Aragorn from Nebo Trail north trail head to trail junction to meet mintore after providing SAG support for the Minto Nebo trail run (Aragorn to south trail head and back and mintore to Berry Ridge Rd and back)

Orienteering 2:28:05 [3] 2.71 mi (54:39 / mi) +51m 51:39 / mi
shoes: Pink X-Talon 212

field checking on Story West map; found one well on S edge of map.

hike 6:38 [2] 0.25 mi (26:33 / mi) +6m 24:44 / mi
shoes: Pink X-Talon 212

hike 22:24 [2] 1.02 mi (21:57 / mi)
shoes: Pink X-Talon 212

rest of the way back to the car

Friday May 8, 2020 #

7 PM

walk 49:27 [3] 2.4 mi (20:36 / mi) +17m 20:10 / mi

Thursday May 7, 2020 #

7 PM

walk 45:06 [3] 1.84 mi (24:30 / mi) +65m 22:04 / mi

Wednesday May 6, 2020 #

5 PM

run 24:34 [3] 2.12 mi (11:35 / mi) +3m 11:33 / mi
shoes: NB860v8

2:30 run/1:00 walk

warm up/cool down 5:09 [2] 0.26 mi (19:50 / mi)
shoes: NB860v8

core/stretch 27:05 [1] 0.0 mi

Tuesday May 5, 2020 #

6 PM

core/strength/stretch 36:00 [3]

alphabet strength session with Aragorn and mintore using words "Distinct Tree Beneath" for a total of 30 pushups, 110 jumping jacks, 80 burpees, 110 squats, 20 crunches, and 4 min wall sit.

Monday May 4, 2020 #

6 PM

walk 1:16:02 [2] 3.55 mi (21:25 / mi) +17m 21:06 / mi
shoes: NB860v8

Sunday May 3, 2020 #

1 PM

yard work 1:30:00 [2]

Saturday May 2, 2020 #

12 PM

Orienteering 3:29:05 [3] 3.74 mi (55:54 / mi) +69m 52:52 / mi
shoes: Pink X-Talon 212

mapping at Story west

hike 9:44 [3] 0.29 mi (33:33 / mi) +7m 31:16 / mi
shoes: Pink X-Talon 212

Story west trail
6 PM

hike 35:51 [3] 1.44 mi (24:54 / mi)
shoes: Pink X-Talon 212

Story west trail

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