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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dlevine

In the 7 days ending Dec 5, 2009:

activity # timemileskm+m
  Orienteering1 1:31:08 5.28(17:15) 8.5(10:43) 168
  Handball1 45:00
  Racquetball1 45:00
  Watercize1 41:00
  Weights1 30:00
  Cardio1 25:00
  Total4 4:37:08 5.28 8.5 168

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Saturday Dec 5, 2009 #

Orienteering 1:31:08 intensity: (6:28 @1) + (1:24:40 @3) 8.5 km (10:43 / km) +168m 9:45 / km

Finishing the Map Hike in Chestnut Ridge Park

This time around, I found 11 of 14 markers by slowing down well before the site and really scanning the trees. Only one site really "stumped" me. The park was hosting a very popular Christmas gathering with hayrides, Santa, etc., so there was a nice fire while I was getting ready to go out.

Casino - #1 1:14 Looked for the marker on a tree near the fence only to find it on the fence - go figure.
#1 - #2 2:25 A bit of trouble scrambling down into and out of the stream
#2 - #8 4:02 The first of many wet fields. After keeping my feet dry crossing the stream, I soaked them running across open land.
#8 - #9 4:23 Green woods were actually gnarly as the "greenness"
relates to deadfall
#9 - #18 20:48 long road run followed by scramble up bank after stream. Cut off the trail too soon to get on line with the control. Went through all the thick green before almost giving up within site of the knoll
#18 - #17 3:52 nice gentle downhill run on unmapped trail
#17 - #16 6:00
#16 - #11 9:40 Got there and searched the area of the stream bend in 4:12, but took another five minutes to find the marker quite a bit (in my opinion) downstream from the bend
#11 - #10 4:49 Again lost time (though only about half a minute) after getting to the site.
#10 - #5 6:11 Down the road until the stream and then in. Third straight time I found the feature and was doing a "geocaching search" for the marker.
#5 - #4 5:36 Getting my feet totally soaked again by crossing the athletic field. Passed four guys grilling at the picnic area just south of the circle. They seemed not to know what to make of someone in shorts running by and heading right into the woods while barely stopping and then stopping just a bit in (at the marker)
#4 - #6 4:58 The trail junction confused me and I ended up taking the long (NE) way around to the marker.
#6 - #3 10:02 Dog leg back, but I took the central trail this time; poor choice, it was all wet. Saw some folks walking their dog on the disc golf course - they asked if I was okay. (Hmmm I sometimes wonder myself)
#3 - #7 5:38 All on roads until the end; had a bit of trouble recognizing the hill
#7 - car 1:23 The parking pattern had changed, making even this simple leg a bit challenging!

When I went into the casino to change, I couldn't get my shoes off. My laces had gotten soaked and then froze in place! I had to thaw them off before I could swap shoes and socks!

Having more daylight, a contact lens for distance, and easier controls definitely paid off as my pace was 35% faster...

Friday Dec 4, 2009 #

Racquetball 45:00 [1]

Payne

15-8 (led 12-1)
15-10 (gave up seven in a row in the middle)
11-5

Thursday Dec 3, 2009 #

Watercize 41:00 [1]

Class has been changing. For a long time, half the class really worked out and half was going through the motions and doing a lot of talking. More recently, it was 1/3 vs. 2/3. Today attendance was very poor and I was the sole "work out" person vs. 5 social folks. The instructor is feeling burned out and will probably cut back to once/week (or to nothing!) at the first of the year. Sad, as I really believe this class has helped with flexibility. [I know that I could do it all on my own, but the structure of the class helps immensely.]

Handball 45:00 [2]

Two rounds of singles with a medium quality (by local standards) player. I worked a lot on my lob shots even though that kept the pace (and workout) pretty low. 15-4, 15-8.

Then another good player showed up early for the next shift. He joined us for a more rigorous game of cutthroat, but had the disadvantage that he wasn't really warmed up. 15-9-7. But I hope he had the advantage in the "second shift".

Monday Nov 30, 2009 #

Cardio (Elliptical) 25:00 [3]

Random @ 15

Weights 30:00 [3]

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