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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 14 days ending Jun 20, 2011:

activity # timemileskm+m
  Orienteering11 16:04:18 35.33(27:18) 56.86(16:58) 75089 /110c80%
  Jogging3 1:05:00 5.65(11:30) 9.09(7:09) 50
  Running1 39:50 5.05(7:53) 8.13(4:54) 300
  Total13 17:49:08 46.03(23:14) 74.08(14:26) 110089 /110c80%

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Sunday Jun 19, 2011 #

2 PM

Orienteering race (classic) 2:27:00 [3] *** 8.1 km (18:09 / km)
spiked:16/18c shoes: Mick Joggers

No warmup. Veg thick but ground runnable vs. WI. Beaten by daedalus which was nice for Dia dos Pais.

Saturday Jun 18, 2011 #

9 AM

Orienteering (corridorO) 1:40:00 [2] **** 4.5 mi (22:13 / mi) +500m 16:31 / mi
spiked:4/5c

Putting up a couple of controls during my second attempt at CorridorO. Includes about 1.5 mi jogging there and back.
11 AM

Orienteering race (classic) 1:04:32 [4] *** 4.8 km (13:27 / km) +250m 10:40 / km
spiked:10/11c

The prediction run. Made only one (5 min) mistake which was on one of the controls that I had hung. Other small mistakes were micro-route choice errros (unnecessary climb, etc).
Splits: 246, 359, 501, 136, 745, 612, 209, 1030, 720, 334, 1107, 227
3 PM

Orienteering (corridorO) 1:00:00 [2] **** 2.75 mi (21:49 / mi)
spiked:2/4c

Third attempt at CorridorO. My belief is that CorridorO is too easy with a compass; my experience is that it is too hard without one.
5 PM

Orienteering (classic) 1:11:00 [3] *** 2.7 mi (26:18 / mi)
spiked:7/8c

Picking up controls on a course that I hadn't done yet.
8 PM

Note

The Badger training camp was terrific. Thank you and praise to bgr for the work that went into the conception and execution of this worthwhile endeavor.

Note

All log times at bgr camp are EDT.

Friday Jun 17, 2011 #

11 AM

Orienteering (GolfO) 1:27:00 [3] *** 4.0 km (21:45 / km)
spiked:8/11c

Each stroke was a 10 look at map Partner was Anna. I had 20 strokes over 11 holes. Anna had 13 strokes over 8 holes. Ran through a turkey nest in high grass: the hen flew up first and then an explosion of about a dozen chicks. Lots of poison ivy at S end.
12 PM

Orienteering (corridoO) 1:00:00 [3] **** 3.0 km (20:00 / km)
spiked:7/8c

Picked up controls on loop of corridorO
5 PM

Orienteering race (classic) 1:05:00 [4] *** 4.0 km (16:15 / km)
spiked:6/9c shoes: Hallo'en Waffle Racers

Kellings Lake. Made a 15 min "mistake" when I go stuck in jungle trying to get around the marsh. Should have just crossed the marsh. Or better yet, stayed higher in the field before crossing over to C5. Other smaller mistakes were checking the wrong copse at C4 (1 min) and following the wrong ride at C6 (3 min).
Splits: 411, 542, 428, 738, 2015, 911, 346, 454, 224, 316

Thursday Jun 16, 2011 #

10 AM

Orienteering (corridorO) 2:30:00 [3] **** 5.0 mi (30:00 / mi)
spiked:5/8c

CorridorO. One of the controls took 6 attempts. Time includes jog to and from camp.
5 PM

Jogging warm up/down 5:00 [2] 0.4 mi (12:30 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 10:12 [5] *** 1.3 km (7:51 / km)
spiked:5/6c shoes: Hallo'en Waffle Racers

Started badly: ran almost to C2 before I realized that I hadn't noticed the first circle.
Splits:130, 109, 45, 36, 149, 138, 241

Orienteering race (sprint) 9:34 [5] *** 1.3 km (7:22 / km)
spiked:5/6c shoes: Hallo'en Waffle Racers

Only mistake was missing the top of the hill at C8.
Splits: 301, 111, 43, 44, 124, 109, 126

Orienteering race (sprint) 15:00 [4] *** 1.3 km (11:32 / km)
spiked:7/8c shoes: Hallo'en Waffle Racers

DNF. Completely ran off course after C7.
Splits: 52, 132, 105, 135, 58, ...

Wednesday Jun 15, 2011 #

2 PM

Orienteering (classic) 2:05:00 [3] *** 5.0 km (25:00 / km)
spiked:7/8c (rest day) shoes: Mick Joggers

Devil's Lake. Pouring down rain. 20 min mistake at C1; also spent some 10 minutes at C3 before I realized that the flag had already been removed.

Note: Big GPS anomaly: accrding to my GRMN, I took at detour through the town of Baraboo on the run into the finish. My top speed was 530 mph.

Thursday Jun 9, 2011 #

5 AM

Jogging (trail) 35:00 [1] 3.0 mi (11:40 / mi) +50m 11:06 / mi
shoes: Grey Free 5

Wednesday Jun 8, 2011 #

6 PM

Jogging warm up/down (trail) 25:00 [1] 2.25 mi (11:07 / mi)
shoes: White Waffle Racers

Running race (trail) 39:50 [4] 5.05 mi (7:53 / mi) +300m 6:40 / mi
shoes: White Waffle Racers

Just didn't have any oomph today. I wore a HRM because of the 90F and I wanted to make sure that my HR stayed below 80, but I had the opposite problem: except for the beginning and the end, I couldn't push hard enough to get my HR above 70.
Splits:
Mile1 6:30
Mile 2 13:31
Mile 3 22:00
Mile 4 31:39

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