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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Aragorn

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Orienteering6 4:39:50 19.08(14:40) 30.7(9:07) 70025 /27c92%
  Running-Road8 3:22:13 24.32(8:19) 39.14(5:10) 121
  Walking6 2:08:00 7.3(17:32) 11.75(10:54) 20
  Mapping/setting/control pickup1 1:40:00 2.86(34:58) 4.6(21:43) 15
  Running-Trail3 1:13:21 9.59(7:39) 15.44(4:45) 40
  Running-Mixed3 1:06:56 8.0(8:22) 12.88(5:12) 31
  Core/Strength5 1:05:00
  Cycling1 26:45 5.2(5:09) 8.37(3:12) 40
  Weights/strength1 25:00
  Treadmill1 14:20 1.0(14:20) 1.61(8:54) 100
  Miscellaneous1 10:00 0.5(20:00) 0.81(12:25)
  Total21 16:31:25 77.85 125.28 106725 /27c92%

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Thursday Oct 30, 2014 #

Running-Mixed 19:45 [3] 2.25 mi (8:47 / mi)
shoes: Asics GT 1000

Mystic Bat trail and a little road.
C • ooooh... 1

Sunday Oct 26, 2014 #

Orienteering 1:23:57 [3] 10.2 km (8:14 / km) +249m 7:20 / km
shoes: X Talon 212

OLOU Ultralong.

Saturday Oct 25, 2014 #

Event: OLOU 2 Day Meet with Night, Classic and Ultra Long
 

Orienteering 40:22 [3] 5.4 km (7:29 / km) +186m 6:23 / km
shoes: X Talon 212

OLOU Classic

Orienteering 12:34 [3] 1.9 km (6:37 / km) +42m 5:57 / km
shoes: X Talon 212

Night 2

Orienteering 10:34 [3] 1.7 km (6:13 / km) +33m 5:40 / km
shoes: X Talon 212

Night 1

Walking 20:00 [3] 1.0 mi (20:00 / mi) +20m 18:50 / mi
shoes: X Talon 212

Thursday Oct 23, 2014 #

Running-Road 20:45 [2] 2.25 mi (9:13 / mi) +10m 9:06 / mi
shoes: Asics GT 1000

Rosemead loop.

Walking 17:00 [1] 1.0 mi (17:00 / mi)
shoes: Asics GT 1000

Tuesday Oct 21, 2014 #

Walking 40:00 [1] 2.3 mi (17:24 / mi)
shoes: Asics GT 1000

Running-Road 14:15 [1] 1.4 mi (10:11 / mi) +10m 9:57 / mi
shoes: Asics GT 1000

Run up to the Y.

Treadmill 14:20 [4] 1.0 mi (14:20 / mi) +100m 10:56 / mi
shoes: Asics GT 1000

Lateral

Weights/strength 25:00 [3]

Sunday Oct 19, 2014 #

Running-Road 32:08 [2] 4.0 mi (8:02 / mi) +14m 7:57 / mi
shoes: Asics GT 1000

Core/Strength 20:00 [3]

Saturday Oct 18, 2014 #

Event: OCIN East Fork
 

Running-Road 33:36 [2] 4.0 mi (8:24 / mi) +14m 8:19 / mi
shoes: Asics GT 1000

Thursday Oct 16, 2014 #

Running-Road 17:09 [4] 2.25 mi (7:37 / mi)
shoes: Asics GT 1000

Mystic Bay road.

Wednesday Oct 15, 2014 #

Walking 17:00 [1] 1.0 mi (17:00 / mi)
shoes: Asics GT 1000

Monday Oct 13, 2014 #

10 AM

Orienteering 11:17 [5] 2.4 km (4:42 / km) +20m 4:31 / km
spiked:16/17c shoes: Asics GT 1000

NAOC sprint. I was very prepared for this race for a number of reasons, some of which were that starts were delayed for 30 minutes and we had visited the model map on Sunday. I started out fast on the first few controls in the town, which were mostly long route choice legs with a little bit of technical challenge. I caught up to AJ at control 4 because he had picked up the wrong clue sheet at the start. In the first half of the course I made mostly good route choices and lost little time. The second half of the course consisted of short legs in the arena. This part was good except for a 5 second route choice error on the downhill route to 12. Also AJ was near me for most of the race which pushed me and helped me win.

Sprint - Course 1 - Splits

Sunday Oct 12, 2014 #

Orienteering race 21:56 [4] ** 2.6 km (8:26 / km) +40m 7:50 / km
spiked:9/10c shoes: X Talon 212

NAOC Long at Hidden Meadow Farm. The course was navigationally challenging for a yellow course with the low visibility power line terrain and the high visibility, but complex, woods.Controls 2,3, and 4 were placed in the power line terrain. The controls were hard to see from most sides, especially because they were all at the bottom of cliff faces. I ran off of a small ~1ft cliff into some juniper bushes leaving 2. After the power line, the course entered the woods and marsh terrains for the rest of the course. There was fast running and better visibility, which sped up this section. I tied for third in an extremely close race- 11 seconds between 1st and 5th.

Long - Course 2 - Splits

Saturday Oct 11, 2014 #

Orienteering 24:10 [4] 2.5 km (9:40 / km) +30m 9:07 / km
shoes: X Talon 212

Carp Ridge Middle

Middle - Course 2 - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)
 

Orienteering 1:15:00 [1] **** 4.0 km (18:45 / km) +100m 16:40 / km
shoes: Asics GT 1000

Model map

Wednesday Oct 8, 2014 #

Running-Mixed 28:50 [3] 3.85 mi (7:29 / mi) +14m 7:24 / mi
shoes: Asics GT 1000

Double Mystic Bay loop and NW loop.

Running-Road 5:44 [3] 0.7 mi (8:11 / mi) +14m 7:43 / mi
shoes: Asics GT 1000

Jog up to the map.

Running-Road 6:41 [3] 0.87 mi (7:41 / mi) +3m 7:36 / mi
shoes: Asics GT 1000

Jog back.

Mapping/setting/control pickup 1:40:00 [1] 2.86 mi (34:58 / mi) +15m 34:24 / mi
shoes: Asics GT 1000

Very productive day of mapping.

Tuesday Oct 7, 2014 #

Cycling 26:45 [3] 5.2 mi (5:09 / mi) +40m 5:01 / mi

Bike ride around the neighborhood in light rain.

Monday Oct 6, 2014 #

Running-Road 22:32 [4] 2.98 mi (7:34 / mi) +42m 7:15 / mi
shoes: Asics GT 1000

Sunday Oct 5, 2014 #

Running-Mixed 18:21 [1] 1.9 mi (9:39 / mi) +17m 9:24 / mi
shoes: Asics GT 1000

Mystic bay loop + hill.

Saturday Oct 4, 2014 #

Event: OLOU Billy Goat Meet
 

Running-Trail 20:00 [2] 2.0 mi (10:00 / mi) +5m 9:55 / mi
shoes: Asics GT 1000

Core/Strength 20:00 [2]

Running-Trail race 11:34 [5] 3.0 km (3:51 / km) +10m 3:48 / km
shoes: Asics GT 1000

Marion County Championships. I did well at the start by not getting trapped. I finished much better by not getting excessively passed. I was 42nd on the race and got a PR.

Running-Trail 12:49 [4] 3.0 km (4:16 / km) +10m 4:12 / km
shoes: Asics GT 1000

Open Race.

Friday Oct 3, 2014 #

Walking 17:00 [1] 1.0 mi (17:00 / mi)
shoes: Asics GT 1000

Core/Strength 5:00 [4]

Thursday Oct 2, 2014 #

Running-Trail 4:00 [2] 0.5 mi (8:00 / mi)
shoes: Asics GT 1000

Warmup

Core/Strength 15:00 [3]
shoes: Asics GT 1000

Running-Road 23:30 [3] 2.5 mi (9:24 / mi)
shoes: Asics GT 1000

Two campus loops. 1st at ~1030 pace, 2nd at ~800 pace.

Miscellaneous 10:00 [3] 0.5 mi (20:00 / mi)
shoes: Asics GT 1000

Short game of capture the flag.

Walking 17:00 [1] 1.0 mi (17:00 / mi)
shoes: Asics GT 1000

Running-Road 25:53 [4] 3.37 mi (7:41 / mi) +14m 7:35 / mi
shoes: Asics GT 1000

Jog with the rest of the hedge.

Note

Mileage Day! 7.87 mi.

Wednesday Oct 1, 2014 #

Running-Trail 3:00 [2] 0.3 mi (10:00 / mi) +5m 9:30 / mi
shoes: Asics GT 1000

Very short warmup.

Core/Strength 5:00 [1]

Running-Trail race 11:58 [5] 3.0 km (3:59 / km) +10m 3:55 / km
shoes: Asics GT 1000

Meet at Southport. Our bus driver got Lost going to the school, so they told us we had 10 minutes until the start when we got there. Luckily that was enough to look at course maps, do a tiny bit of stretching, and a tiny bit of running. The race was a great one. The grass was short and dry, which made for fast running. There were also a few sizable hills. I made sure I got ahead of a certain Southport runner in the second k and I stayed ahead and finished strong.

Running-Trail 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Asics GT 1000

Cheering on teammates/cool down.

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