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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: johncrowther

In the 7 days ending Aug 9, 2014:

activity # timemileskm+ft
  Orienteering4 4:20:22 13.79 22.19 86621c
  Cycling4 4:09:16 56.4(4:25) 90.77(2:45)
  Running2 1:06:06 6.43(10:17) 10.35(6:23) 351
  Strength2 1:00:00
  Hiking1 40:00 1.8(22:13) 2.9(13:48)
  Total13 11:15:44 78.42 126.21 121721c
  [1-5]11 10:15:44

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SuMoTuWeThFrSa

Saturday Aug 9, 2014 #

10 AM

Running warm up/down 13:09 [3] 0.88 mi (14:54 / mi) +161ft 12:42 / mi
shoes: Jalas

To the start
11 AM

Orienteering race 1:42:32 [4] 9.7 km (10:34 / km) +787ft 9:24 / km
shoes: Jalas

US Classic Championships day 1 at Badger Gulch.
Pretty good run - biggest problems on 5 and 8. But this area is way too fast for me (having said that, so is Remarkable Flats, and I had a good run there last weekend).
GPS tracks 10.975 km, 446 m climb
Routegadget

Friday Aug 8, 2014 #

10 AM

Orienteering 30:00 [1]

On the model map at Round Mountain. Area is pretty vague (and fast), so staying on bearing will be important. Also, not sure of the distinction between a knoll and a boulder on this map.
1 PM

Orienteering 18:35 [2] 1.59 km (11:40 / km) +79ft 10:51 / km
shoes: Brooks road

Cell phone O with winkepp at Olympic Training Center in Colorado Springs. Harder than I expected it to be.
4 PM

Hiking 40:00 [1] 1.8 mi (22:13 / mi)

Short hike at Garden of the Gods (amazingly I've never actually been there before).
Route

Thursday Aug 7, 2014 #

Cycling 42:36 [2] 9.31 mi (4:35 / mi)

Commute

Wednesday Aug 6, 2014 #

8 AM

Cycling 42:18 [2] 9.25 mi (4:34 / mi)

Commute
6 PM

Running 52:57 [4] 5.55 mi (9:32 / mi) +190ft 9:14 / mi
shoes: Brooks road

City Park with Cally (route in reverse). The loop south of the museum is finally (after only 2.5 years) open again!

Tuesday Aug 5, 2014 #

8 AM

Cycling 42:00 [2] 9.28 mi (4:32 / mi)

Commute
8 PM

Strength 30:00 [0]

3x20 cats and cows
3x20 cobra
3x20 superman
3x20 rows
3x10 squats

Monday Aug 4, 2014 #

Cycling 2:02:22 [2] 28.56 mi (4:17 / mi)

Commute + a bike ride after work.

Sunday Aug 3, 2014 #

9 AM

Orienteering race 1:49:15 [4] *** 10.9 km (10:01 / km)
21c shoes: Jalas

Goat event at Remarkable Flats, Laramie, Wyoming. I seem to often make a big mistake early on at Goat events and loose the pack. That didn't happen today.
I started off well, and had an efficient route to no 1, using the pack just enough, but being willing to not follow when it wasn't the right thing to do. I reached the 1st control towards the back of the front pack, and by 3 I was at the back of the front pack. I knew I wasn't going to keep up with them, so made it my task to stay ahead of the next pack. From just before no 4 you could see quite a long back, but I couldn't see anyone. The last I saw of the front pack was the back leaving 5 as I was approaching it.
5-6 and 6-7 were relatively long legs, and on 6-7 I became aware of someone behind me. It turned out to be Peggy Dickinson who (I later discovered) had made a mistake on 1, and was now working her way up the field. We both messed up 7, and then were together through 14, which we also both messed up. But she found that one first, and over the next few controls pulled away from me. The last I saw of her was leaving 17 as I was approaching.
But by now I was starting to become aware the next pack approaching. They never caught me, but on 20-21 (up a hill), I saw Sue Kustner and Gavin Wyatt-Mair just behind me. It pushed me up the hill a bit more, although I only beat Sue by just over a minute.
In all a good event (and maybe my last Laramie race as this may be the last Laramie Daze), although a bit short (but if it had been much longer the next pack would have caught me).
GPS tracks 12.065km, 224m climb.
Results
7 PM

Strength 30:00 [0]

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