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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pwentz3l

In the 7 days ending Oct 23, 2010:

activity # timemileskm+ft
  Orienteering4 2:42:31 6.12 9.84 49853 /68c77%
  Running2 1:38:49 12.03(8:13) 19.37(5:06) 269
  Cycling1 54:04 15.82(17.6/h) 25.46(28.3/h) 378
  Soccer1 35:00
  Total8 5:50:24 33.97 54.67 114553 /68c77%
  [1-5]8 5:42:51

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Saturday Oct 23, 2010 #

Event: MNOC Camp Ripley Fall Orienteering weekend
 
1 PM

Orienteering race (Middle Long) 41:00 [5] ****
spiked:10/14c shoes: VJ Falcons

Had a good run at the middle distance except for two controls. #2 I took off 90 degrees off azimuth. Realized my gaff, but had to do a 180 to relocate #1 prior to heading out in the correct direction. 6-7, I ended up at three... Easy relocate, but cost me time.
3 PM

Orienteering race 19:00 [5] ***
spiked:7/10c shoes: VJ Falcons

Great sprint course. Had a couple of issues. Parallel error on #2, Couldn't see three from 5 feet away. Parallel error on #9, but the rest was pretty clean. Lots of fun.
7 PM

Orienteering race (Night -O) 35:00 [3] ***
spiked:10/16c shoes: VJ Falcons

16 control score-o. I had a decent route and was trying for 13 controls. Fell pretty hard leaving my ninth control so decided to limp it in. I had reservations about quitting with only 9 controls, so I went a longer route in and picked up an easy one.

Sprint - Splits

Middle - Splits

Friday Oct 22, 2010 #

11 AM

Cycling (Road Bike) 54:04 intensity: (1:38 @0) + (4:16 @1) + (8:13 @2) + (31:06 @3) + (8:51 @4) 15.82 mi (17.6 mph) +378ft
ahr:134 max:163

Lunch ride with a Seagater.

Wednesday Oct 20, 2010 #

11 AM

Running 48:13 [3] 6.0 mi (8:02 / mi) +137ft 7:52 / mi
shoes: Soloman XT Wings S Lab 3

Seagate Run with Clark and 2 others

Tuesday Oct 19, 2010 #

7 PM

Orienteering (Hand Rail Exercise) 4:38 intensity: (19 @0) + (7 @2) + (1:32 @3) + (2:34 @4) + (6 @5) ** 0.37 mi (12:26 / mi) +20ft 11:50 / mi
ahr:151 max:168 spiked:5/6c shoes: VJ Falcons

Great warmup/fun exercise set up by Todd P as a filler while we waited for JJ. The object was to stay on the small map within the "open area with scattered trees" delineation. Staying away from the white, green, etc. As we followed the handrail and came across the controls, the objective was to mark the map where you thought you were located. I was really close on 5/6, the miss was realized within about 5 seconds of resuming my travels, but the map was already marked.

Orienteering (Lets run it faster....) 3:52 intensity: (6 @0) + (4 @1) + (3 @2) + (8 @3) + (1:53 @4) + (1:38 @5) ** 0.45 mi (8:36 / mi) +45ft 7:51 / mi
ahr:161 max:174 spiked:6/6c shoes: VJ Falcons

Still no JJ, run it again taking direct routes to the controls.

Orienteering (OTNT) 43:53 intensity: (2:09 @0) + (1:00 @1) + (12:31 @2) + (21:06 @3) + (7:07 @4) *** 3.37 mi (13:00 / mi) +290ft 12:02 / mi
ahr:136 max:160 spiked:12/13c shoes: VJ Falcons

A trail run. The objective was to visit all the intersections on the map and plot the controls as you found them. Finish within 45 minutes.

A little crazy at the start just getting my bearings and getting the scale down. I missed an early control and caused (maybe) Foxshadow and foxshadow^2 to miss the same. The path looked out of bounds to me, but I was disoriented still, early in the event. I kept a steady pace and ended up being the first in with 12/13.

There were a few that missed a central control that stated they visited the intersection but didn't see it. I went back to retrieve the control, and had a hard time locating it. I approached it from the direction that they stated they came from. When I went slightly up the northern approach and turned around, it was easy to find. The reflective tape didn't shine from the other location.

I also retrieved the control I missed during the exercise. It required a few log jumps and squirming through a hole in a fence, but it was there as mapped.....
C • nice route 1

Orienteering (Control Retrieval) 15:08 intensity: (3:30 @1) + (5:56 @2) + (4:30 @3) + (1:12 @4) 1.92 mi (7:53 / mi) +143ft 7:22 / mi
ahr:115 max:152 spiked:3/3c shoes: VJ Falcons

Forgot to turn the GPS off.... Adjusted the time.

Monday Oct 18, 2010 #

Soccer 35:00 [4]

2-2 tie against a team full of subs. Should have won this one. A couple of little lapses and we lost our 2-0 lead.
11 AM

Running 50:36 intensity: (3:21 @0) + (21 @1) + (1:58 @2) + (38:46 @3) + (6:10 @4) 6.04 mi (8:23 / mi) +132ft 8:13 / mi
ahr:140 max:166 shoes: Soloman XT Wings S Lab 3

Run with a couple of Seagate folks.

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