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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: johncrowther

In the 7 days ending Jan 14, 2018:

activity # timemileskm+ft
  Orienteering3 5:56:05 20.11(17:43) 32.36(11:00) 1963
  Running3 3:58:39 21.34(11:11) 34.34(6:57) 1426
  Total6 9:54:44 41.45(14:21) 66.7(8:55) 3389

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MoTuWeThFrSaSu

Sunday Jan 14, 2018 #

10 AM

Orienteering 2:19:02 [4] 12.97 km (10:43 / km) +590ft 10:01 / km
ahr:132 max:160 shoes: Falcons

Georgia Navigator Cup - classic day 2 blue. Generally found the 1:15000 map easier to read today. Made less mistakes today (9, 10 and 11 were the worst, plus 5 to some extent) but the mistakes were bigger.
5 - I got my re-entrants confused and was initially one major drainage to the west.
9 - I (and at least one other) were confused by some unmapped ditches to the east of the control. Also I couldn't find the NW-SE gully to the south of the control on the map.
10 - I ended up too far SE and in what was officially lake - relocated off the mini re-entrants to the east of the control.
11 - was a ditch bend in an area full of ditches - couldn't decipher the map, so ended up visiting every ditch until I found the right one.
Routegadget
Overall results

Saturday Jan 13, 2018 #

11 AM

Orienteering race 2:27:18 [4] 13.45 km (10:57 / km) +879ft 9:57 / km
ahr:138 max:165 shoes: Falcons

Georgia Navigator Cup - Classic day 1 blue course. 1:15000 map, which I had difficulty reading at times. Quite a few small errors, especially near the control circle.
8 - I was too low down and should have realized that the re-entrant to the east of the control was too deep where I was.
11 - I took the longer trail route and beat someone who should have been faster than me and went direct.
15 - I was in a ditch to the SE of the control that was partially obscured by the control circle.
Routegadget

Friday Jan 12, 2018 #

2 PM

Orienteering race 1:09:45 [4] 5.93 km (11:45 / km) +494ft 10:26 / km
ahr:140 max:166 shoes: Falcons

Georgia Navigator Cup - Middle. My first race as an M50, so of course I ran Blue! Rain (made seeing both the map and ground difficult), thicker than expected vegetation, but generally good navigation (it turned out would be the best of the weekend). 12 was my only real problem where I went too far north going across the hill, but I hit the trail and realized what I'd done.
Routegadget

Wednesday Jan 10, 2018 #

6 PM

Running 46:07 [4] 4.46 mi (10:20 / mi) +79ft 10:10 / mi
ahr:150 max:162 shoes: Asics pair 7

City Park with Cally. A cold front came in right at the end of the run (and it briefly snowed just after).

Tuesday Jan 9, 2018 #

6 PM

Running warm up/down 13:14 [3] 1.09 mi (12:09 / mi) +1ft 12:08 / mi
ahr:133 max:144 shoes: Asics pair 7

Warm up for track workout

Running 40:58 intensity: (20:58 @2) + (20:00 @5) 4.09 mi (10:01 / mi) +2ft 10:01 / mi
ahr:145 max:180 shoes: Asics pair 7

Track workout. Acidentally stopped my watch at the start of the first workout, started it again after 200m, so added 1/8 mile and 1 minute to workout.

Running warm up/down 5:21 [3] 0.55 mi (9:44 / mi) +1ft 9:43 / mi
ahr:167 max:178 shoes: Asics pair 7

Cool down after track

Monday Jan 8, 2018 #

3 PM

Running 2:12:59 [4] 11.15 mi (11:56 / mi) +1343ft 10:42 / mi
ahr:153 max:177 shoes: Altras pair 2

S Table. A bit low on energy, but was the longest I've run since my 50 miler, and the pace was decent. Temperature inversion - it was warmer at the trail head than at home, and still warmer on top (plus you could see a brown haze over Denver - ugh).

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