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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spike

In the 7 days ending Mar 11:

activity # timemileskm+m
  cycling4 3:00:00
  running4 1:50:00
  orienteering2 1:42:04 8.23(12:24) 13.24(7:42)33c
  rowing1 20:00
  Total8 6:52:04 8.23 13.2433c

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Saturday Mar 11 #

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.

5



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 #

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.

1

Thursday Mar 9 #

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.

2

Wednesday Mar 8 #

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.

1

Tuesday Mar 7 #

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.

1

Note

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 #

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.

1

Sunday Mar 5 #

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).

5

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