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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bill_l

In the 7 days ending Jun 6, 2009:

activity # timemileskm+mload
  Cycling1 2:13:45 24.54(5:27) 39.5(3:23)401.3
  Orienteering1 1:44:49 3.6 5.7917 /19c89%336.2
  Run3 1:15:07 9.03(8:19) 14.53(5:10) 180248.9
  Stretching2 25:0035.0
  Strength1 25:00100.0
  Walking1 20:00 1.0(20:00) 1.61(12:26)20.0
  Terrain1 5:0010.0
  Total5 6:28:41 38.17 61.43 18017 /19c89%1151.4
averages - sleep:6.9 weight:166lbs

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Saturday Jun 6, 2009 #

Cycling (mtb on the road) 50:00 [3] 17.0 km (2:56 / km)
slept:8.5 weight:166lbs shoes: Cake 2 DLX

To Forest Park for the o-meet

Stretching 10:00 [1]

Terrain warm up/down 5:00 [2]
shoes: inov8 roclite 320

warm up for the o-meet

Orienteering race 16:01 [5] *** 2.77 km (5:48 / km)
spiked:11/11c shoes: inov8 roclite 320

Sprint #1. Fun, fast course.

Clean run but need to work on speed. Legs couldn't go as fast as I wanted to. Can't really think of any lost time except at 8 waiting for Rob to punch since we got there at the same time.

Started a minute behind Rob and a couple behind Rudy. Passed both at #8.

Orienteering race (sprint) 20:16 [4] *** 3.03 km (6:42 / km)
spiked:6/8c shoes: inov8 roclite 320

Sprint #2 - a little longer than #1 and a slower course because of control placement.

First 3 controls were deleted from course so went from start to #4.

Not a clean run. Misread map for route to #5. Route that I took wasn't horrible, but hesitated for 15-20 seconds realizing the mistake and replanning route.

#7 wasn't there. Lost 30 - 45 seconds looking.

Many of the controls were nestled into veg boundries (not hidden though) and only visible from fairly near to the control. Went slower near the control to make sure I didn't miss it. Also made it more difficult to plan route out when approaching the control.

Orienteering (sprint) 38:58 intensity: (25:58 @2) + (10:00 @3) + (3:00 @4)
shoes: inov8 roclite 320

Shadowed Benjamin while he ran the course.

We spent a lot of time working on fundamentals, but I provided no help with navigation or route selection. In fact, several times I made him show me at least 2 routes to the next control. His biggest time waster was not keeping his thumb on the map at his last known location so he had to relocate nearly every look at the map. Was getting better towards the end.

Orienteering (score-o) 29:34 intensity: (14:34 @2) + (10:00 @3) + (3:00 @4) + (2:00 @5)
shoes: inov8 roclite 320

with Benjamin again, on the "sprint" score-o that was set up for beginners and the MO Dep of Conservation event participants.

This course was essentially a sprint course, but run as a score-o. The controls were real bags on e-punch hangers rather than the stake controls on the sprint courses. Benjamin had a little trouble working the punches on the e-punch platforms. Lost probably 10 seconds at each control for that. Not sure if it was a 'small hands' or strength issue.

Ben did the route planning and all the nav. Fundamentals were much better on this run. Did some planning on the move, knew the exit direction from most controls, started keeping his thumb on the map. Made one questionable route choice, but at least he didn't agonize over the decision of which way to go.

Kid can run like a jack-rabbit when he wants to. Had trouble keeping up with him on the final leg.

His time might be good for an overall top 5 finish.

Cycling 1:23:45 [3] 22.5 km (3:43 / km)
shoes: Cake 2 DLX

home from FP. Just before leaving the park I developed a really bad headache. Dehydration? I'd been drinking plenty and I didn't feel like it was dehydration. But I had to stop for water twice on the way home.

A drawback of hair loss--- a nasty sunburn on the scalp. Guess the sunscreen rubbed off.... I'm ready to stick my head in a bucket of ice.

Wednesday Jun 3, 2009 #

Stretching (foam roller) 10:00 [2]

Strength (ups, weights) 25:00 [4]

Stretching (isometric) 5:00 [1]
shoes: ASICS #3

Run 23:35 [4] 3.01 mi (7:50 / mi) +60m 7:23 / mi
shoes: ASICS #3

A pleasant run in a light rain. Pushed a little harder today, but not quite a threshold run. First mile was 8:05. All-out for the last 2/10ths for which I could definitely feel muscles that I hadn't used in a while. Quads and calves were a bit tight this afternoon.

Tuesday Jun 2, 2009 #

Run 25:30 [3] 3.01 mi (8:28 / mi) +60m 7:59 / mi
slept:7.0 weight:166lbs shoes: ASICS #3

Firehouse 3 mile route.

Monday Jun 1, 2009 #

Run 26:02 [3] 3.01 mi (8:39 / mi) +60m 8:09 / mi
slept:6.0 shoes: ASICS #3

legs complained for the first half mile but then started to cooperate.

Sunday May 31, 2009 #

Walking 20:00 [1] 1.0 mi (20:00 / mi)
slept:6.5 shoes: Vasque Blur

A short walk this evening. Walking later in the evening is quite nice: less traffic and most of the dogs that are normally out barking are inside.

Had wanted to get a run in today, but didn't get home in time. Aunt, for whom I was guardian, passed away on the 21st. Went out to her house in Mexico MO today (my mom went with me). The house is in bad shape. Basement must have flooded with 2-3 inches of water this spring. Fortunately, there wasn't much in the basement.

Anyway, the last 15 years had been tough times for Auntie and she had become quite a recluse. She only went to the grocery store a couple times a year. April 29th was one such visit. She had purchased about $900 worth of canned goods. So, after a couple hours taking trash out to the curb, I spent a couple hours packing up the canned goods. Then spent another couple hours at home sorting thru it all. Benj helped me unload it from the car and sort it on the driveway. Must have been at least 350, maybe 400 cans. Kept some but most will go to the food pantry tomorrow.

A bit of weirdness.... I was packing cans into paper bags in the kitchen, about 5 feet from where my Aunt had been found. I was bending over - from cabinet low to floor then pivoting to the shopping bag on the floor. At one point I thought my mom was standing there, maybe 4 feet away, watching me. I felt like I was being watched. I clearly saw feet, legs, and torso in my peripheral vision. Whitish trousers, light colored shoes. I grabbed a couple more cans from the cabinet and looked up ready to say something. Nobody there. Mom was in the other room putting clothes into trash bags.

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