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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dlevine

In the 7 days ending Sep 6, 2014:

activity # timemileskm+m
  Orienteering1 2:13:53 6.38(21:00) 10.26(13:03) 29018 /25c72%
  Core Training2 1:24:00
  Cardio2 53:47 10.3 16.58
  Walking/Hiking2 30:00 2.0(15:00) 3.22(9:19)
  Racquetball1 20:00
  Total6 5:21:40 18.68 30.06 29018 /25c72%

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Saturday Sep 6, 2014 #

12 PM

Orienteering 1:49:53 [3] *** 8.76 km (12:33 / km) +260m 10:55 / km
spiked:18/25c

BFLO Score-O at Camp Schoelkopf

Worked registration and had an entrant show up 90 seconds before the mass start, so I started late, but not as late as I might have as Phil took over for me when he saw I was "behind".

Start->5: Chased Brian Thomas around the lake and into the field. He started in and I passed him halfway as the two of us created a herd path that was undoubtedly appreciated by those who followed us. I know it was an advantage to come later because I was able to go out a lot faster than I came in! 4:28 (my actual elapsed time, 51 seconds faster than recorded split.

5->9: Down trail and in off the corner of the field past the boulder. Came back out the same way; Brian was going in as I came out. 5:58

9->1: Straight to dock. Saw Rainee first head to the camp exit, then turn around and come across lake "at me" 2:13

1->4: Saw Team Orange as I came up the side trail from the parking lot. They beat me to the control when I went the wrong way around the building. 2:59

4->18: Over the bridge, through the field, and up the hill just after the stream. Spiked it. 6:21

18->23: Tried to go straight, but drifted right. Caught myself at the stream, turned left and found it with no problem. 4:03

23->25: Saw three Maritime Marine students coming up from the stream junction. Crossed there, but drifted left and found main creek (okay, the steep hill down to the main creek) as I drifted left. Between the torn down tent platforms and then down and up right to it (NOT a recommended path) 8:39

25->20: More or less straight at it with stream and then field on my right. Saw Mike Lance as I crossed the field; hit trail and took it in. Sloppy running but otherwise fine. 5:18

20->15: Didn't want to dogleg so I headed SW, but drifted too far south and went through pine forest to clearing due E of control. Shape of access road confirmed location and I went right too it. 3:55

15->7: Back to road, down and around to field, then in. A bit sloppy in the field. 4:29

7->12: E through woods to road, nearly taking wrong fork, but somehow saving myself. 2:10

12->14: Fumbled a bit at water stop and took extra time. Spiked control on dead line although split won't show that. 3:10

14->10: Went back up, intending to go high, find trail and go around swamp. Ended up going back down (gratuitous climb) crossing swamp and losing map contact. Slowly re-established contact just N of control and then saw it from above. Very sloppy. 4:54

10->17: Straight to it using stream as handrail. Past Patty Lyons going in the other direction. Figured I might be able to beat her as I was more than halfway done and she hadn't done 1,5,9 at the start so we were even in that respect. 5:05

17->24: Past Steve Lacomy and Henry Davis above the landslide, was tentative, but went down and found it. 5:01

24->22: Crossed stream and saw about seven folks crossing in the other direction. Took field up to road (big mistake; I had already forgotten the lesson from #5). At road, went E a bit, then turned in and spiked it. 4:25

22->19: Paralleled the road until I saw a good path down, then ran road, turning in a bit before the control. Skipped the water this time. 4:11

19->21: Out to road, turned in on trail and lost it as soon as it crossed the stream. Eventually found it again, but was too tired to run up the hill; tried a brisk walk. 6:04

21->16: Trail straight to it. Saw Rainee leaving; she commented that she had spent "too much time" looking for it. 2:52

16->13: Took trail through green, intending to cut through white woods, but they were less passable than the green. Crossed stream in next pine forest, turned E and then crossed the stream when I thought I had gone downhill enough. Saw flag immediately upon recrossing. 4:23

13->2: Intended to go to 11, but had troubles keeping map contact. Eventually reconnected at campsite midway between 13 and 2 and revised plan. Couldn't find trail behind bathrooms and took the other one down and doubled back straight to control. 6:32

2->11: Straight shot. 1:45

11->6: Road all the way; saw unknown orienteer leaving control coming back at me.3:02

6->8: Tried to catch other orienteer, but she turned up hill. Was going to "cut the corner" to the flag, but hit the bend before I saw a good spot. 3:04

8->3: Road all the way. 2:10

3->Finish: Planned to go through woods, but trail was enough nicer that I took it to the road and then ran up and in. 1:56

2nd place (out of 21) behind Lach Yadkov, who beat me officially by two minutes, but who started even later than I did. 3rd place was about twenty minutes back.

Orienteering warm up/down 24:00 [1] 1.5 km (16:00 / km) +30m 14:33 / km

Car-based control pickup. Drove S, picked up 24 and 22. Then drove back a bit and picked up 17 and 19, including water stop.

Friday Sep 5, 2014 #

6 AM

Core Training (Total Training) 42:00 intensity: (19:00 @2) + (23:00 @4)

2 PM

Racquetball 20:00 [2]

Payne: 15-2, 15-2, 11-3.

Thursday Sep 4, 2014 #

7 AM

Cardio (Bike (video)) 15:26 [3] 5.0 mi (3:05 / mi)

Dragon Fire course - Rode pretty hard, managed top 15% overall. P: 225; C: 56

Cardio warm up/down 10:00 [1]

Walking/Hiking warm up/down 15:00 [1] 1.0 mi (15:00 / mi)

Wednesday Sep 3, 2014 #

6 AM

Core Training (Total Training) 42:00 intensity: (18:00 @2) + (24:00 @4)

Tuesday Sep 2, 2014 #

7 AM

Cardio (Bike (video)) 18:21 [3] 5.3 mi (3:28 / mi)

Billy Goat Falls course; tougher than I remembered, but I love that the "Billy Goat" course is one of the ones that uses O-flag symbols for the checkpoints. P: 217; C: 56

Cardio warm up/down 10:00 [1]

Trying unsuccessfully to get the heart rate below 100.

Walking/Hiking warm up/down 15:00 [1] 1.0 mi (15:00 / mi)

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