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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pwentz3l

In the 7 days ending Apr 24, 2010:

activity # timemileskm+ft
  Orienteering3 3:37:08 16.62(13:04) 26.75(8:07) 110621 /31c67%
  Cycling1 53:13 4.4 7.08 174
  Running2 36:33 4.81(7:36) 7.74(4:43) 44
  Total4 5:06:54 25.83 41.57 132421 /31c67%
  [1-5]4 4:57:51

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Saturday Apr 24, 2010 #

7 AM

Orienteering race (Irish O-Champs) 1:19:57 intensity: (2:59 @0) + (18 @1) + (2:49 @2) + (25:05 @3) + (47:06 @4) + (1:40 @5) ***** 9.91 km (8:04 / km) +2ft 8:04 / km
ahr:149 max:172 shoes: VJ Falcons

Irish O Champs. Probably one of my slower runs. I got my heart rate up a coupld of times, but felt slow most of the time. The terrain was very tricky dunes overgrown with tall grass and thorny patches. There were a few open pieces, but most of the terrain was 12-18" grass.

My course was 8.1k and had 27 controls. I found the first one just fine, but was very cautious. The nest was short and I misread the control number and bypassed it. I realized my error and returned, but it threw me off a bit. I found that the entire event was move/stop/move/stop, look for the control, etc. Really felt slow. Multiple times, the control could be spotted by moving two to three feet, but you had to be in the correct location. Very tricky. I don't think i saw more than 2-3 controls from more than 20-30 feet.

Anyway, I got to the download and found out my time was good for third place. Never would have guessed that.
C • great Dune navigation 7

Friday Apr 23, 2010 #

Event: Irish Orienteering Championships
 

Thursday Apr 22, 2010 #

11 AM

Running 20:16 intensity: (20 @0) + (11 @1) + (6 @2) + (12 @3) + (19:27 @4) 3.12 mi (6:30 / mi) +7ft 6:29 / mi
ahr:160 max:166 shoes: Newton Gravity Trainer

Seagate Earth Day 5k. I set a goal of 20 minutes. We went out a little hot as there was a little smack talking at the start. In the end, I got smoked. Well, we all got smoked, as I got 2nd out of the 80+ runners and walkers. The winner ran in 18:30, looking smooth. I imagine I looked like I felt, an old man trying to cough up a lung.

Great weather, good course, good fun.

Tuesday Apr 20, 2010 #

5 PM

Cycling (Mountain Bike) 38:13 intensity: (2:21 @0) + (3:04 @1) + (14:59 @2) + (13:12 @3) + (4:37 @4) 4.4 mi (6.9 mph) +174ft
ahr:128 max:156

Forgot to start the GPS at the start. Someone stated we were 15 minutes in, so I will add that as another entry. Fun Ride at Lebanon Hills. It didn't seem as technical as the last time I rode it..... A little less stressful. Could have been the company though. Clark usually bombs the course and I feel compelled to try and keep up.

Running (Jog to OTNT (Warmup)) 9:46 intensity: (19 @0) + (1:34 @1) + (2:34 @2) + (5:19 @3) 0.95 mi (10:17 / mi) +34ft 9:57 / mi
ahr:121 max:143 shoes: Soloman XT Wings S Lab 2

Orienteering (Hub and Spoke OTNT) 58:48 intensity: (2:08 @0) + (6 @1) + (5:25 @2) + (20:35 @3) + (30:34 @4) 4.78 mi (12:18 / mi) +358ft 11:29 / mi
ahr:145 max:164 spiked:8/12c shoes: Soloman XT Wings S Lab 2

A great course set by Mike and Julia. Lots of hills to run, lots of thorns to bushwhack through. After the slaying I took on Sunday, I stuck to the trails whenever possible, even though it may not have been the most efficient choice. Legs were tired.... especially at the start. Good mix of big feature controls (big or distinct reentrants, etc.) in the hilly parts, and subtle nav areas to the north. Great training. Only had a chance to go after 10 of the 12 controls.

Orienteering (Control Retrieval) 12:03 intensity: (36 @0) + (8 @1) + (2:37 @2) + (4:53 @3) + (3:49 @4) 1.02 mi (11:49 / mi) +139ft 10:28 / mi
ahr:140 max:158 spiked:2/2c shoes: Soloman XT Wings S Lab 2

Running (cool down) 6:31 intensity: (20 @0) + (5 @1) + (26 @2) + (4:14 @3) + (1:26 @4) 0.74 mi (8:48 / mi) +3ft 8:46 / mi
ahr:142 max:156 shoes: Soloman XT Wings S Lab 2

Cycling 15:00 [3]

Lost 15 minutes of cycling time.

Sunday Apr 18, 2010 #

Event: MNOC - William O'Brien State Park
 

Orienteering race 1:06:20 [4] **** 7.5 km (8:51 / km) +607ft 7:52 / km
spiked:11/17c shoes: VJ Falcons

A good day for an O meet. Warm temps with sunshine!!! MNOC meet at William O'Brien Raspberry patch.

My legs were a little tired, to Erin and I did a 1/2 mile warm up loop. I jogged to the start to complete the warm up.

I had a decent run with a few bobbles. I have posted comments in the splits. Overall, I felt fairly comfortable on the map. I think I would benefit from slowing down for a few moments at the start of every leg. I still feel a little adhoc with my attack.

Red - Splits

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