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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spike

In the 7 days ending Mar 25:

activity # timemileskm+m
  cycling6 3:30:00
  running3 2:40:00
  MTB cycling1 55:00
  orienteering1 45:007c
  Total9 7:50:007c

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Saturday Mar 25 #

orienteering 45:00 [2] ***
7c

We took a day trip to visit to the Benedictine Sisters of Perpetual Adoration. We had a good visit, including eating lunch and playing some Scrabble. We took a short walk around the area (with a karttapullautin map in hand).

On our way home, we stopped at Smithville and did some orienteering. I warmed up to the first control and then ran the rest of the course as if it were raining heavily. I stopped to read the map and then didn't read the map while moving. That's what I have to do when it is raining. It felt like useful practice. It is so different from my dry-weather orienteering. I should incorporate as-if-it-were-raining into my orienteering training so I'm better prepared for races in the rain.

The terrain at Smithville is ok. The woods range from nice to crappy. There are loads of MTB trails. The map is a few years old and hasn't had any events recently. It needs to be updated. The MTBers have closed some of the mapped trails and built some new trails. The contours are from Kevin Shipley and are USGS. We've got 2008 lidar, so I can probably get a better basemap without much effort. Reta did the last update.

Arrived home just in time to watch the KU game. Bummed that they lost, but overall quite a good and entertaining season. Monday night is the next big game with Wyoming playing in the first game of the CBI championship.

3

Friday Mar 24 #

cycling 45:00 [1]

The normal work commute.

1

Thursday Mar 23 #

cycling 45:00 [1]

Work commute. I really like how quiet the commute is on spring break.
6 PM

cycling 15:00 [1]

Biking to/from Ulrik's Hill.

running 30:00 intensity: (20:00 @2) + (10:00 @4)

This includes 4 x Half Ulrik's Hill. I felt pretty good. That was a bit of a surprise since my legs felt a little tired from yesterday's MTB riding and it was crappy hot out.

I saw Mary on her West Campus run. She was running well.

2

Wednesday Mar 22 #

MTB cycling 55:00 [1]
ahr:127

First ride on the river trails in a long time. Mountain biking is fun. But, I also noticed that I was a bit rusty and got more tired than I'd have liked for a not-very-long and not-very-hard ride.

1

Tuesday Mar 21 #

cycling 45:00 [1]

Work commute. When I first got outside this morning I thought, "gee, it is a bit chilly." I should have followed that with, "I'd better go get some gloves." I didn't. I'm not going to lie to you, my hands got cold.

1
6 PM

cycling 15:00 [1]

The biking part of today's bike/run/bike session.

running 40:00 [2]

On West Campus, including 5 x Half Ulrik's Hill.

I felt a lot better running the hill this week than I did last week. I also ran a bit harder.

I met a guy walking a dog on the hill. Both the guy and the dog seemed nice.

2

Monday Mar 20 #

cycling 45:00 [1]

Work commute. Another hot day, but it should be nicer tomorrow.

Mary and I went to Bon Bon for dinner. The food was good. We sat outside and that was nice. Mary spotted Tom Harper as he came in. Mary is starting to be a real Lawrencian - bumping in to people she knows at restaurants!

http://www.bonbonlawrence.com/

1

Sunday Mar 19 #

running 1:30:00 [2]

I ran/jogged on the trails and a bit in the terrain at Clinton State Park. I took frequent short stops to add notes for the map. The Garrmin said I was "moving" for a bit over 1:40, but I'll call it 1:30.

When I started the temp was mid/low 60s F. By the finish the temp was low 80s. I'm not sure how hot it got in Lawrence, but Topeka reached 90F (breaking the previous record of 81F). Yuck. The temp was draining. The trees haven't leafed out yet, so every step was in the sun.

The warm brought out lots of slithering things in the woods - snakes, I guess. I only saw a couple of snakes, but I heard a lot of things moving around in the underbrush. No ticks.

3

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