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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Apr 12, 2014:

activity # timemileskm+ft
  road running3 2:50:25 20.2(8:26) 32.51(5:15) 909
  orienteering3 2:42:46 11.42(14:15) 18.38(8:51) 1764
  trail running3 1:46:34 10.78(9:53) 17.35(6:08) 1190
  Total8 7:19:45 42.4(10:22) 68.24(6:27) 3863
averages - rhr:50 weight:132.9lbs

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Saturday Apr 12, 2014 #

trail running 6:00 [3] 0.5 mi (12:00 / mi)
shoes: brooks #2 lighter

A bit of a warm-up. Better than nothing, but not enough.

10 AM

orienteering 1:09:39 [3] 4.59 mi (15:10 / mi) +945ft 12:42 / mi
weight:132lbs shoes: brooks #2 lighter

Day 1 at West Point (Bull Hill), M45, 6.2 km as the crow flies.

Far from satisfying.

Decent run for the first 9 controls. And then botched the 10th, a good 5 minutes, in the wrong set of cliffs on a big hillside. And then diddled to 11, and a faceplant into rocks on 12, lucky to do no serious damage. So morale was not good.

A couple of good legs improved things, but then botched 15, also happened to be misplaced, and diddled around near 16. And eventually finished. As I said, far from satisfying.

I don't think my running was so bad. Could have done the course in the low 60s. I think the best time was 52, so that would have been perfectly fine. But "would have been" is a meaningless substitute for "was."

A bit on the warm side, mid to upper 60s, though obviously not hot.

2 PM

orienteering 6:00 [4] 0.3 mi (20:00 / mi)

6 times around the Maze-O set up by the juniors. Really good fun.

There was one maze and 4 different courses. So I did each of the 4 courses, total time was 4:09, and in the only serious competition of the weekend the other relevant number was that Alex did them in 4:23.

So she, of course, challenged me to a second round. Did one of the courses, exact tie, 56 seconds. Did the next one, I got her, 52 seconds vs. 59. And at that point the Maze-O mercy rule was invoked and the competition stopped -- mercy for Alex to salvage her bruised ego, mercy for me to salvage my wobbly legs. :-)

I hadn't tried this the couple of times I've seen it set up before. But it's really fun, and you ought to try it if you can. Thanks to the juniors for doing it and glad to make a donation.

Thursday Apr 10, 2014 #

1 PM

road running 1:11:12 [3] 8.5 mi (8:23 / mi) +505ft 7:56 / mi
weight:132.5lbs shoes: pegasus #3

Loop south of town. A little warmer, low 60s, and very windy out of the south, so I was right into the wind the first couple of miles but then had it at my back the last couple.

A little tired and parched but hung in there. Sweated a bunch.

Wednesday Apr 9, 2014 #

1 PM

trail running 57:22 intensity: (42:22 @3) + (15:00 @4) 5.79 mi (9:54 / mi) +712ft 8:52 / mi
weight:133lbs shoes: Brooks something-or-others

Usual loop on the ridge, now just about 100% dry. Another nice day. mid-50s, but very windy. Fortunately (or good planning....), most of the route was well sheltered.

Legs felt OK. This is a decent time for the loop, 55 nowadays would be really good.

Another TAL from last fall, pretty good. And it does help pass the time.

Tuesday Apr 8, 2014 #

1 PM

road running 59:46 [3] 7.27 mi (8:13 / mi) +212ft 8:00 / mi
rhr:50 weight:133.5lbs shoes: pegasus #3

Run around town a bit. Getting warmer, upper 50s, but kept the long pants and long-sleeve shirt on so I'd sweat a bit more. Worked like a charm.

Legs felt OK, nice to be able to run for an hour and not feel like it's something to be apprehensive about.

An old TAL. Ira's dad had/has a really nice voice. Another case where a talented person often turns out to have a parent or both parents with talent in the same field. I'm usually surprised by that, though I'm not sure why.

Monday Apr 7, 2014 #

1 PM

road running 39:27 [3] 4.43 mi (8:54 / mi) +192ft 8:33 / mi
weight:133.5lbs shoes: brooks #2 lighter

Usual loop around the end of Sachem Head. Legs were a little sluggish to start but got better. Rest of body had a bunch of sore places from yesterday, but nothing serious. So that's pretty good. Just not much time today.

Sunday Apr 6, 2014 #

11 AM

trail running 14:06 [2] 1.5 mi (9:24 / mi) +78ft 8:58 / mi
shoes: pegasus #3

WCOC local meet at Huntington, hosted by the DeWitts. Perfect day, upper 50s, sunny. Huntington is a fine place, no briers, no raging rivers, no need for bogus control sites, wonderful for orienteering. And a fine course today by Rick. Such a pleasure.

A decent warm-up before I started.

orienteering 1:01:42 [3] 4.5 mi (13:43 / mi) +469ft 12:29 / mi
shoes: pegasus #3

Red course, 6.2 as the crow flies. Decent run. Small mistakes at 4, 10, 15 and 16, but no big deal. Ran reasonable well, though the pace fell off in the 4th mile, partly due to tougher terrain, partly due to laziness. Best time was about 49, so not too bad. First time orienteering in quite some time. And my eyesight is getting worse and worse.

About 5 falls. O' remains a dangerous sport.

trail running 29:06 [3] 2.99 mi (9:44 / mi) +400ft 8:38 / mi
shoes: pegasus #3

And then, because it's good training to run when depleted, a little extra on the main trails. Legs were tired, pace was slow, but managed to run up the hills. Also managed one face plant.... :-(

orienteering 25:25 [2] 2.03 mi (12:31 / mi) +350ft 10:46 / mi
shoes: pegasus #3

And finally, because it seemed the right thing to do, out to pick up 5 controls, all I figured I could manage. Pace was getting slower, but still running a good bit.

And then off for something to eat and especially drink (had had nothing of either since breakfast and was getting a little depleted), pleasant company with Phil, catching up on things.

And a good day of training.

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