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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spike

In the 7 days ending Mar 11, 2017:

activity # timemileskm+mload
  cycling4 3:00:00180.0
  running4 1:50:00240.0
  orienteering2 1:42:04 8.23(12:24) 13.24(7:42)33c392.2
  rowing1 20:0020.0
  Total8 6:52:04 8.23 13.2433c832.2

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Saturday Mar 11, 2017 #

11 AM

orienteering 56:14 intensity: (6 @1) + (1:05 @2) + (12:30 @3) + (42:33 @4) 7.52 km (7:29 / km)
ahr:155 max:177 15c

PTOC at Burr Oak Woods. The weather was a bit chilly and wet. Some snow was falling and the temp was right at freezing. Roads were ok because they were still warm and the snow melted.

Run was ok. I felt a bit slow and struggled to push myself. But, at the same time, I felt like I was pushing myself. Maybe it was just a little bit of an off day. Maybe it had something to do with not sleeping great last night. Who knows.


Part of Burr Oak Woods looks very unusual for this part of the country:

A post shared by @okansas on

running 10:00 [2]

Warming up.

Friday Mar 10, 2017 #

cycling 45:00 [1]

Work commute. As expected, my legs were sore, but not nearly as sore as I'd expected.

On the way home I was passed by a guy on a motorized skateboard. I chased him down and chatted with him about it. It runs on a little electric motor and has a brake. It's all controlled by a handheld control that reminds me of the controls on a slot car racing set (do those still exist?). The thing was interesting and looked completely unnecessary and insanely dangerous.

Chilly today with a cold north wind in the morning and falling temps in the afternoon. Snow is in the forecast for tomorrow. We've also got two local orienteering events to pick from - Fort Leavenworth and Burr Oak. Assuming it doesn't get cancelled due to dangerous roads, we're planning Burr Oak. Frtiz was talking about doing both. I did that a year or two ago. It was a draining day, but fun and definitely do-able.


Thursday Mar 9, 2017 #

cycling 45:00 [1]

Work commute. I came home a bit early to meet with the guy who is going to do some yard work. That meant I was biking before "rush hour."

running 1:00:00 intensity: (50:00 @2) + (10:00 @4)

Trails at Clinton State Park (parked at the beach). I carried the map and looked at it, but not very often.

I thought it'd be fun to play around with the cadence feature on my new watch. So, every 5 minutes I ran for a minute trying to take fast steps. It was kind of interesting, but probably will leave me with sore legs tomorrow.


Wednesday Mar 8, 2017 #

cycling 45:00 [1]

Work commute. Nothing more.

On the trip home I saw Mike Dever near work and then saw George McCleary on campus.


Tuesday Mar 7, 2017 #

cycling 45:00 [1]

Work commute.

running 30:00 [2]

Shuffling around on West Campus. I ran a bit harder for a few minutes - mostly just experimenting with high cadence.



I had lunch with Dad at Free State Brewery and had a sandwich that is my new favorite: ham on a baguette with Gorgonzola, apple and honey mustard. It was today's special, but it'd be nice if they added it to the regular menu.

Monday Mar 6, 2017 #

rowing 20:00 [1]

A nice easy day to give my legs a bit of a break from orienteering and from sitting in the car. Row, row.

I need to take some time to scan maps and write up my notes from the weekend. Maybe later tonight.


Sunday Mar 5, 2017 #

running 10:00 [2]

10 AM

orienteering 45:50 intensity: (15 @1) + (8 @2) + (6 @3) + (45:21 @4) 3.56 mi (12:53 / mi)
ahr:163 max:171 18c

Day 2 at NTOA's event.

I had a similar run to the first day, with a leg in the middle of the course where my mind wandered. 14 to 15. AP splits shows me losing a minute on that wandering. I think a bit of that was moving slowly when I was drifting off line.

Overall, a decent race. I was a little bit lazy with the thorns and probably didn't push as hard as I should have.

The last bit of the course - controls 17 and 18 - were fun. It was unusual to have such short legs with some actual map reading so close to the finish.

Mary only beat me by 1 second on the run in (though it was a very short run in).


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