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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Nov 13, 2010:

activity # timemileskm+mload
  orienteer2 2:07:39 4.75(26:51) 7.65(16:41) 23314c362.2
  run1 40:00 2.85(14:04) 4.58(8:44) 44143.6
  erg1 20:0020.0
  weights1 20:0020.0
  run/walk1 15:00 0.89(16:55) 1.43(10:31) 1930.0
  walk1 10:00 0.54(18:21) 0.88(11:24) 411.8
  Total5 3:52:39 9.03 14.53 30014c587.6
  [1-5]5 3:52:35

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SuMoTuWeThFrSa

Saturday Nov 13, 2010 #

2 PM

orienteer (map hike) 34:26 intensity: (1 @0) + (24:07 @1) + (6:59 @2) + (2:01 @3) + (1:18 @4) 1.75 km (19:40 / km) +86m 15:47 / km
ahr:112 max:169

Mike and I went up to Harriman, and out on the Hogencamp map. We only had a short time, so I decided to do a map hike. Some legs I practiced reading ever single detail along the way. Other legs, I practiced looking up and navigating to the next big feature, ignoring all the details. It was a good way to get back into a Harriman map. And the new Orocs were good, just made for this terrain.

Friday Nov 12, 2010 #

erg 20:00 [1]

a little bit of exercise before we start our travels.

Wednesday Nov 10, 2010 #

weights 20:00 [1]

finally threw away my grad school lab notebooks tonight. Seventeen years of gathering dust was enough.
C • ;-) 4

Tuesday Nov 9, 2010 #

6 PM

walk 10:00 intensity: (2 @0) + (8:10 @1) + (1:48 @2) 0.88 km (11:24 / km) +4m 11:09 / km
ahr:110 max:125

run 40:00 intensity: (1 @0) + (9 @1) + (18 @2) + (15:15 @3) + (24:17 @4) 4.58 km (8:44 / km) +44m 8:20 / km
ahr:160 max:174

Out at Clinton. Strangely warm weather. Nice, but very odd, to be so warm in November. Felt a bit tentative and slow going out (and kept looking at my watch) but felt faster coming back.

Sunday Nov 7, 2010 #

12 PM

orienteer race 1:33:13 intensity: (1:00:00 @3) + (33:13 @4) *** 5.9 km (15:48 / km) +147m 14:03 / km
14c

Orienteering race at Tall Oaks, red course. Warm sunny day, thorny woods, fun course. Decided to stay down in the flood plain from 2 to 3 (just off the map), but I lost track of the hill. Bad concentration.

That mistake made me work harder on concentration for the rest of the course. Did OK. Got tired (physically) in the middle, and plenty tired of the thorns. But overall, it was a fun race in an area that is hard to set long courses.

route
C • DSQ? 1

run/walk warm up/down 15:00 [2] 0.89 mi (16:55 / mi) +19m 15:52 / mi

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