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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Jun 26, 2011:

activity # timemileskm+ft
  orienteering2 2:27:57 12.14(12:11) 19.53(7:35) 1821
  road running3 2:15:38 15.01(9:02) 24.15(5:37) 1604
  trail running3 47:47 5.05(9:28) 8.13(5:53) 404
  biking1 35:17 9.82(3:36) 15.8(2:14) 56
  Total9 6:06:39 42.01(8:44) 67.61(5:25) 3885
averages - rhr:52 weight:136lbs

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Sunday Jun 26, 2011 #

Note

My route from yesterday.

9 AM

trail running 6:00 [3] 0.6 mi (10:00 / mi)
shoes: x-talon 212 #2

Warm-up. Slowly felt better.

10 AM

orienteering 1:13:22 intensity: (14 @1) + (23 @2) + (27:03 @3) + (45:42 @4) 5.73 mi (12:49 / mi) +961ft 11:03 / mi
ahr:149 max:161 shoes: x-talon 212 #2

Day 2, WPOC A meet, Red course (M45), straight-line distance was 7.4 km.

Ran better than I expected, orienteered a little worse. Another nice course. I was just a little off on a lot of controls (5, 6, 7, 8, 11, 12, 14), total maybe 3 minutes? But put out a good effort, ran up a lot of hills.

Very nice event.

Saturday Jun 25, 2011 #

10 AM

trail running 5:00 [3] 0.5 mi (10:00 / mi)
shoes: pegasus #2

Running up to the start. Also explored the woods west of the trail to get a sense of the vegetation.

11 AM

orienteering 1:14:35 intensity: (14 @1) + (44 @2) + (10:20 @3) + (1:03:14 @4) + (3 @5) 6.41 mi (11:38 / mi) +860ft 10:19 / mi
ahr:152 max:168 shoes: x-talon 212 #2

Day 1 of the Western Pennsylvania OC A meet, Deer Lake Park a little NE of Pittsburgh. Red course, straight-line distance was 7.9 km.

The course is here.

Given the possibilities -- hills, thick vegetation, summer heat and humidity -- today was way better than expected. I just totally enjoyed it. I'm sure it helped that it was on the cool side (mid 60s?) and that my legs had some life. It also helped that I thought both the map and the course were excellent.

Regarding the map, I could nitpick a few places with the mapping of green, but not much. And most everything seemed to be mapped really well, just matched up perfectly with what I saw in the terrain. Made it such a pleasure.

And the course offered a good variety of stuff, including lots of choices. There was quite a bit of trail running, especially on the routes I chose, but that was so much preferable to having a course with 25 controls arranged to keep you off-trail as much as possible -- and to offer more "real orienteering" -- when all that would have done was put you in the thick stuff a lot more and piss you off. This course was really nice.

I think my routes weren't the best. Especially to 4, I went left, straight was better. To 5 I went left and my time was slow, perhaps right was better? To 8 I went right, maybe OK. To 10 low, pretty sure that was OK. To 11 stayed on the trail, not too bad. To 12, well figure it out, I had the best split, must have been OK.

Legs feel like they used up all reserves today, so tomorrow may be a struggle. But it was nice to have had one energetic day, even if it was not quite enough to beat Balter.... :-)

2 PM

Note

Phil, Gail and I headed off to Pittsburgh -- never been there -- to see the sights, though I had no idea what the sights were. But we made out pretty well:

A visit to the Andy Warhol museum. Who knew he came from Pittsburgh. Pretty cool place.

Stopping by the park at the west end of the city where the three rivers meet, though Phil claims it's only two.

A leisurely drive through downtown.

A visit to the Mt. Washington bluffs overlooking the city. Fabulous outlook.

And then tours of both Duquense University and the University of Pittsburgh. Couldn't help but notice both would make fine sprint venues.

Headed out of town, picked some spot to stop for dinner, and who should we find already there but the Waddington/Fransson clans. Small world. And good dinner.

Friday Jun 24, 2011 #

6 AM

road running 44:30 intensity: (4:17 @1) + (18:57 @2) + (8:31 @3) + (12:45 @4) 5.0 mi (8:54 / mi) +633ft 7:57 / mi
ahr:132 max:163 weight:136lbs shoes: pegasus #2

Amity Street hills with Dave. A good effort. And then hanging out at Amherst Coffee for an hour with a couple of other runners (Larry and Kelley) shooting the breeze, very pleasant. Plus 20 push-ups.

Now time for breakfast.... :-)

Wednesday Jun 22, 2011 #

6 AM

road running 45:21 intensity: (2:46 @1) + (21:50 @2) + (11:29 @3) + (9:16 @4) 4.98 mi (9:06 / mi) +617ft 8:09 / mi
ahr:131 max:161 weight:136lbs shoes: pegasus #2

With Dave and Mark Mazzola, 3 times Amity Street hill, traffic light to traffic light, a steady pace, just enough to make talking difficult by the top.

Other than having to get up, it's nice to run early this time of the year.

Plus 20 pushups.

Tuesday Jun 21, 2011 #

7 AM

road running 45:47 intensity: (1:56 @1) + (22:42 @2) + (20:42 @3) + (27 @4) 5.03 mi (9:07 / mi) +354ft 8:32 / mi
ahr:129 max:148 rhr:52 weight:136lbs

Early run with Dave in Amherst. Very pleasant, meandering around in the vicinity of amherst College. Nice to be done at an early hour. Hope to do this more often.

5 PM

biking 35:17 intensity: (3:06 @1) + (22:40 @2) + (9:19 @3) + (12 @4) 9.82 mi (3:36 / mi) +56ft 3:34 / mi
ahr:123 max:150

Up the river a little bit and back, it will take several of these to get the butt used to the saddle again, and no point in trying to rush it.

Almost forgot -- did 20 push-ups after the run this morning, following Dave's example. 21 would have been hard, 22 very hard, 23 impossible....

Monday Jun 20, 2011 #

7 AM

trail running 36:47 intensity: (1:08 @1) + (10:49 @2) + (21:12 @3) + (3:38 @4) 3.95 mi (9:19 / mi) +404ft 8:29 / mi
ahr:134 max:153 shoes: pegasus #2

On the trails at Five Ponds in Litchfield. Beautiful early morning, had the place all to myself.

Legs felt OK, though I must say that every time I went uphill at all I thought about Saturday.

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