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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Sep 11, 2011:

activity # timemileskm+mload
  O - competition3 2:29:52 8.89(16:52) 14.3(10:29)674.4
  O-course Training1 1:28:00 5.16(17:04) 8.3(10:36)264.0
  Bicycling1 1:06:00 10.1(6:32) 16.25(4:04)132.0
  Road Running1 50:07 6.01(8:20) 9.67(5:11) 113225.5
  Trail Running2 35:00 2.61(13:25) 4.2(8:20)70.0
  Track workout1 34:20 4.0(8:35) 6.44(5:20) 2794.0
  Total7 7:03:19 36.76(11:31) 59.16(7:09) 1401459.9

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Sunday Sep 11, 2011 #

10 AM

Trail Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

O - competition race (Truckee green long) 1:29:33 [4] 8.2 km (10:55 / km)

Much cleaner run today. Eastern extension of yesterday's map. More climb, several longer legs with route choices.

Stayed too high going to 2, not a long leg, 300m, but ended up well above it. Ran out the pace count and saw the shelf down below where the control was located. 2 min lost.

To 4 ran along rim of hillside to rock cluster, but headed down to control too soon. Found another control and knew I was 100 m short. So fought across the hillside and lost maybe 1 min.

Everything else was quite clean. Good attack points and pace counting. Fortunately got away without having to navigate using the dubious forest clearings. Mainly relied on contours and major vegetation boundaries, and the occasional meter high rocks on the map.

Liked the courses and the terrain for the weekend. No issues with altitude, although for sure it compromised my running speed. Two firsts and a second for the days, with an overall M60 win for the event.

Saturday Sep 10, 2011 #

11 AM

Trail Running warm up/down 20:00 [2] 2.7 km (7:24 / km)

O - competition race (LittleTruckee Summit) 38:10 [4] 3.6 km (10:36 / km)

Middle green course. Open alpine forest, no underbrush. Ran in running shorts. Features were boulders, small clearings in the open forest (hard to find), and some shallow reentrants.

Had trouble on 4, buried in some big rocks at the top of a hill, scrambled around poor footing looking unsuccessfully until I saw it was a couple contours off the top. So took the plunge over the edge and looked further down, finding it with 4 min wasted.

Then ran a good line to 6, but I think the boulder was slightly off to the R, while I stopped and looked L. Another minute gone until I found the very short 1m boulder.

Finally, on 9 saw the control from a long way off and ran hard right to it, except my pace count ran out before I reached it. So stopped and saw mine back a bit and off the line just a little. Ran back and got it, but maybe a min there, too.

They weren't posting results, because the printer ran out of ink, so don't know how I did. But can't be pretty with 6 min of errors. G got me by 30 sec, don't know about anyone else.

Got to adapt to this terrain and it's characteristic features, particularly reading the openings in the thin forest.

Friday Sep 9, 2011 #

10 AM

Bicycling (Tahoe) 1:06:00 [2] 10.1 mi (6:32 / mi)

Mtn biking someplace north of Truckee. Off on some forest service roads. Nice easy ride to catch some fresh air while Greg was doing control stuff.
4 PM

O - competition race (Northstar sprint) 22:09 [4] 2.5 km (8:52 / km)

Green sprint around Northstar base area and condos, and a little into nearby woods and field.

Clean run. Slowed by green to 3 and also coming back from field into condo area; maybe a minute off optimum for each. Otherwise on target.

Wednesday Sep 7, 2011 #

O-course Training (Forest Park) 47:00 [3] 4.2 km (11:11 / km)

Sprint set up by Phil. Late arrival due to traffic and not knowing start area. First time in park since elementary school field trips.

Took a while to figure out terrain and vegetation, as in staying on roads much of the time.

O-course Training 41:00 [3] 4.1 km (10:00 / km)

Second sprint. More comfortable with this, but glasses fogged even worse and it was getting darker and gloomier in the rain. Guess I got the last couple controls, but it was too dark to see the tape.

Tuesday Sep 6, 2011 #

4 PM

Road Running (Chester) 50:07 [4] 6.01 mi (8:20 / mi) +113m 7:53 / mi

Good run after a cold start. Pushing fairly hard, particularly the last 2 miles back up the hill.

Monday Sep 5, 2011 #

2 PM

Track workout warm up/down 28:00 [2] 3.0 mi (9:20 / mi) +6m 9:17 / mi

Track workout intervals (4 x 400) 6:20 [5] 1.0 mi (6:20 / mi) +21m 5:57 / mi

Light, warm rain until the last interval; then it became quite determined.
96, 96, 92, 96

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