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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Vector

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  X-cntry running5 3:04:37 18.19(10:09) 29.28(6:18) 220
  Orienteering2 3:00:53 5.87 9.45 7515 /22c68%
  Hiking1 1:00:00 2.49(24:08) 4.0(15:00) 50
  Legs and/or sprints4 43:00
  Abs and/or arms4 43:00
  Total12 8:31:30 26.55 42.73 34515 /22c68%

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Wednesday Mar 26, 2014 #

X-cntry running 54:08 [3] 8.5 km (6:22 / km) +40m 6:13 / km
shoes: Vasque Velocity

Saturday Mar 22, 2014 #

X-cntry running 29:00 [3] 5.32 km (5:27 / km) +60m 5:10 / km
shoes: Vasque Velocity

Wednesday Mar 19, 2014 #

X-cntry running 47:00 [3] 7.17 km (6:33 / km) +25m 6:27 / km
shoes: Vasque Velocity

Monday Mar 17, 2014 #

Legs and/or sprints 15:00 [1]

Abs and/or arms 15:00 [1]

Saturday Mar 15, 2014 #

Orienteering race 1:33:16 [3] ***
shoes: La Sportiva Wildcat

Friday Mar 14, 2014 #

Legs and/or sprints 8:00 [1]

Abs and/or arms 8:00 [1]

Wednesday Mar 12, 2014 #

X-cntry running 28:00 [3] 3.79 km (7:23 / km) +75m 6:43 / km
shoes: Vasque Velocity

Garden of the Gods run & bouldering

Thursday Mar 6, 2014 #

Abs and/or arms 10:00 [1]

Legs and/or sprints 10:00 [1]

Wednesday Mar 5, 2014 #

X-cntry running 26:29 [2] 4.5 km (5:53 / km) +20m 5:45 / km
shoes: Vasque Velocity

Nice cool, calm and moon lit night run under the stars through the prairies.

Monday Mar 3, 2014 #

Legs and/or sprints (strength) 10:00 [1]

Abs and/or arms (strength) 10:00 [1]

Saturday Mar 1, 2014 #

12 PM

Orienteering race 1:27:37 [3] *** 9.45 km (9:16 / km) +75m 8:55 / km
spiked:15/22c shoes: La Sportiva Wildcat

Great course over at Hisey Park / Caeser Creek! Overall not a bad run all things considered, especially given my laziness since Nov. Best performance was probably 16 to 17 (good route choice), worst probably 10 to 11 (lost contact w/ map and floundered around a bit, winding up at 12 first, then back to 11).

1- spike
2- spike
3- came in along treeline from the west...some hesitation in there
4- big hill! good reminder that I need to work out more often
5- so, saw the flag, but it was so close to the main N-S trail I *knew* it couldn't possibly be the right flag, so I continued west, found the fence, kept following, no avail, came back to the flag, sure enough that was it...but I looked at the code and thought I was still at the wrong one because I looked at the wrong one on my clue sheet (saw 50 instead of 66), went off, then realized what I did, came back. sounds like everyone else thought it was placed too close to the trail too, which leads to my #6 comment:
6- well, since I thought I was further west than I felt I was because of the map/control issue, I took off on an azimuth that I thought would put me in a clearing or light green/white, but actually had me pushing through brutal green thorny stuff...now that I know where the control really was now it makes sense. but eventually got out of the dark green and curved around from the west of 6, found the reentrant, and went right to it.
7- spike
8- wasn't where I expected it, so ran back and forth and around a bit before I found it pretty close to the N-S trail.
9- spike
10- found a clear path heading south, got the trail heading east, then a lot of bushwacking in the green just using the erosion gulley as my CF, and spike
11- totally didn't have my head in the game on this one. let the vegetation control me instead of the other way around. by the time I got to the trail north of 10 I already didn't know where exactly I was and then came up to an erosion gulley but couldn't figure out which one it was along the trail, so just kept going northward-ish, then ran into a stream and seems I was thinking I was farther west the whole time because I didn't even notice the small stream mapped northeast of 10 just before 13 and I think that's where I wound up because I had to cross a stream. I ran around floundering a bit trying to make sense of my location, then just said screw it and ran north to get to the main trail along the river (which is what I probably should have planned to do from the start!)...wound up at 12, so then after that finding 11 was easy.
12- spike
13- spike
14- spike- used a good AP
15- ran around, crossed river, and decided to take treeline to 3 and use that as a long AP to 15, saw 15 from way far away, spike
16- ran south, trail east and around to south, up east fencline, then used fence corner as AP, almost a spike
17- heck of a decision point, very good course design on this one, challenging thinking required...going north was a possibility, but I decided to just beeline northeast directly to the SW corner of the big open runnable field despite the up-down-up and steepness. Then just ran north along the edge of the runnable field and caught a trail in the white that took me right towards 17, then all I had to do was run along the contour to intercept the reentrant and spike. probably one of my better moments in this course.
18- beeline and spike
19- beeline and spike
20- spike
21- spike
F- spike
3 PM

Hiking warm up/down 1:00:00 [1] * 4.0 km (15:00 / km) +50m 14:07 / km

Control pickup

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