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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dlevine

In the 7 days ending Apr 24, 2010:

activity # timemileskm+m
  Orienteering1 1:29:21 5.16(17:19) 8.3(10:46) 38020 /22c90%
  Weights2 1:10:00
  Handball1 40:00
  Racquetball1 40:00
  Running1 29:55 3.2(9:21) 5.15(5:49)
  Cardio1 25:00
  Swimming1 21:04 0.62(33:54) 1.0(21:04)
  Watercize1 15:00
  Total7 5:30:20 8.98 14.45 38020 /22c90%

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Saturday Apr 24, 2010 #

1 PM

Orienteering race 1:29:21 [4] *** 8.3 km (10:46 / km) +380m 8:46 / km
spiked:20/22c

Buffalo (Sprint and) Score-O

Drove to Chestnut Ridge and went to the casino for the event - as directed on the club web site. Clearly nobody was there, so I headed to the other side of the park, quickly seeing signs directing me (BFLO NEVER puts signs up for those coming from the south!). Getting to the primary staging area, I saw that it was packed with what appeared to be a large wedding/family reunion group, overflowing the relatively large parking lot. As I prepared to drive further into the park, I noticed that the "orienteering parking" signs were pointing at the full lot. Yes, BFLO got a turnout many times what it expected! Quickly out of the car to help in any way I could. Led one group through training and the four training controls. Returned to the registration area at 11:50 for a noon mass start for the Score-O. Sprint was clearly not going to happen.

Score-O start ended up being delayed until 12:30 so I was able to get my act (and gear) together.

Start-1 Up the hill in a pack of 4. :38
1-21 Up the hill to the exit, down 277 for 80m and then cut in. All of the pack is now in front of me. As Dick Detweiler passed me, he reminded me (and himself) to pace for 90 minutes, not 9. 6:11
21-5 Dick and the guy in front of me turned left (to 22) as I went south towards 5. Passed David Ort going the other way. 3:56.
5-22 Heading back, saw David coming in to 22 and Dick was there as well. 5:07
22-16 As we head towards 16, Dick seemed to veer off to the right. Passed Bridgit Maloney going up what I thought was the wrong stream on the way. Got to flag just behind David. 5:30
16-23 Up the spur and along the top of the ridge. Saw David trying the creek bed below me, but going more slowly. Dick was looking confused at a stream junction 100m east of #16. Got to the flag having passed (and lost sight of) David. 3:06
23-24 Anything to get across the ravine. Came up just SE of the clearing and took the trail in. All alone. 5:39
24-15 Down the trail, saw two unfamiliar faces, across road and one more exiting the woods near #15. Down the spur to the control. 3:36.
15-25 NW towards road and then in via trail. Young guy punching when I got there. 3:31
25-14 Young guy blitzed me down the hill, making me wish I had young knees. Down road, small crowd at control, including David Ort, leaving. 2:44
14-13 Down road, David and one other guy head up hill towards 25. Saw Adam Cady as I cut in. 3:45
13-19 Past pond on way to road, cut in on trail and tried to take stream to control, but it was crowded with downfall crap; no problems, but took a bit longer than it should have. 6:28
19-18 David was coming in as I left and passed me as we went out - after crossing bridge, I followed him up the hill. He veered right, but corrected and outran me to the control. 7:19
18-17 I went downstream to cross and ascend reentrant; David went upstream. Took trail and saw ridge was very open. Saw David and another runner come in from the side and punch ahead of me. 4:27
17-9 Out to trail. Saw David punch ahead of me with someone else. 1:47
9-10 Angle down to trail (not seen well at "junction", but I cut in too soon and ultimately hit the plantation area SE of control. Adjusted, but lost track of others. 3:14
10-20 Decided to skip #11 as part of time management - a decision that proved very wise. Saw David coming out of #20 and a father with his young son. Muddy as could be going in, but no problem. 3:48
20-7 Trail to road, passing father and son in the muddy area. Saw various folks leaving the control as I went in. 6:23
7-6 Quickly up to road and down to #6. Saw first David, then another runner in gray leaving control area. 3:11
6-4 David is out of sight, but I do see the runner in gray. He cuts in to #4 as I debate the time element. But, I see the flag so figure it will cost only a few seconds. 3:11 (again)
4-3 Catch "gray runner" by angling to road. Concerned about time, he stays on road, but I decide to angle in to #3. He then changes his mind and does so also, coming in behind me. 2:11.
3-2 Gray runner goes out to road, but I take trail. Come out on road just behind Dick Detweiler as we head in. Dick blows by #2 (why? It was only 6-10 feet off road on trail!) but I punch. 2:08.
2-Finish. Quite a train coming in in the last minute. I decide to walk part of it with an eye on the watch. 1:22

89:21. A total of 335 points out of 375. Pavel from ROC got them all, but my total is good for 2nd place out of some number in the low 30's. Turns out that David Ort skipped two controls (13 and 4) as we did nearly the same route, but with a few twists. Saw the father and son on the way back from the bathroom. Turns out the son won the competition. I know this because when I asked if he was the person who had the most fun today, he said, "Yes". So I congratulated him.

Friday Apr 23, 2010 #

2 PM

Racquetball 40:00 [2]

Payne

Game 1: Led 9-0 and 9-6; won 15-6
Game 2: Led 8-6; won 15-6
Game 3: Close throughout early part, trailed 7-8; won 11-8.
5 PM

Handball 40:00 [3]

Cutthroat (discounted) with Jerry and Steve

Game 1: Led 2-0-0, but trailed 2-8-8, before losing 8-10-15
Game 2: Trailed 1-5-5, but was tied at 10-8-10 before losing 12-8-15
Game 3: Led 12-2-8 before losing 12-3-15

Alas, Steve was "on" all night and I had trouble with the racquetball to handball context shift.

Wednesday Apr 21, 2010 #

12 PM

Running 29:55 [3] 3.2 mi (9:21 / mi)

Gargoyle loop. Felt bad the whole time. Couldn't open my lungs/throat at first, then later the legs felt leaden. Had been planning to do about a mile more, but just cut across the fields and in...

Tuesday Apr 20, 2010 #

8 AM

Swimming 21:04 [2] 1.0 km (21:04 / km)

Watercize 15:00 [1]

Still no instructor, but still a number of people getting a mild workout - or cool down in my case.

Monday Apr 19, 2010 #

4 PM

Cardio (Bike (Standard)) 25:00 [3]

Random @ 15

Weights 20:00 [3]

6 PM

Weights 50:00 intensity: (15:00 @1) + (10:00 @2) + (25:00 @3)

Cutthroat with Jerry (older, but slow) and Steve (who whupped me last week)

Game 1: trailed 1-5-5 before coming on and winning 15-8-12
Game 2: trailed 0-1-11 before Steve tired; final 12-8-15

Game 3: 15-0-1. Yes, they were tired.

Steve left and after a break Jerry wanted to try singles.

Game 4: 15-6

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