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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tdgood

In the 7 days ending Aug 11, 2014:

activity # timemileskm+m
  Orienteering4 3:41:42 19.32(11:28) 31.1(7:08) 24015 /15c100%
  bike1 2:32:57 10.8(14:10) 17.38(8:48) 415
  Other1 2:03:36 6.16(20:04) 9.91(12:28)
  Run1 39:17 4.64(8:28) 7.47(5:16)
  walk1 13:00 0.66(19:42) 1.06(12:14)
  Total8 9:10:32 41.58(13:14) 66.92(8:14) 65515 /15c100%

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Monday Aug 11, 2014 #

6 PM

Run (road) 39:17 [3] 4.64 mi (8:28 / mi)
shoes: reebok ZJET 2014

I felt that I was finally getting in shape until I went running again at home. I was just as tired as before Colorado, and just a slow.

Dist pace
1.03 8:19
0.25 8:12
1.02 8:37
1.04 8.50
0.25 8:23
1.05 8:15

Sunday Aug 10, 2014 #

9 AM

Orienteering (U.S. Champs Red) 53:42 [4] ** 8.4 km (6:24 / km)
spiked:15/15c shoes: O: Icebuds 2012

Pretty much a near perfect run. Only a few hesitations. Course was still easy but harder than previous day as things were more vague. Thought they could have made it much more difficult. The one control in the rocks was hung such that it could be spotted a long ways away.
Ran as fast as my lungs would allow. At one point blue runner ran by me so I could see how slow I was moving.

Saturday Aug 9, 2014 #

9 AM

Orienteering (Classic champs: Red) 1:10:08 [3] 9.7 km (7:14 / km) +240m 6:26 / km
shoes: O: Icebuds 2012

Badger Gulch, Lake George, Colorado.
Course was technically very easy with lots of huge attack points. I thought the green courses were much better than the red course.

#1- Started down the road while I figured out where to go. The map was huge. ran to the corner of the field then straight, across trails, down across small renentrants and over to hill to correct reentrant. It was hard to keep running right out of the start (altitude).
#2: Straight, crossed just south of the road intersection. Across the field. Once I entered the woods I started pace counting and measuring my distance from the open valley to the right. hit the small clearing just before the control and used that as my attack.. JJ just in front of me.
#3: Straight. Drifted a little too far right. Once I hit the large field I corrected to run to the reentrant just left of the line in the rocks. climbed up the rocks, skirted the one reentrant then ran to the far side of the largest rock. I think there was a blue runner there just behind me who passed my going to the next control.
#4: Straight., reading fields/ trees as I went. Basically cross the trail, left part of woods, then cross field to control. As I approached the control there was someone drinking directly from the jug (this really pisses me off). I opened a new jug and lost a few more seconds.
#5: Went left of line to avoid climb (that didn't really exist). Crossed trail, (didn't matter where), up over Big Boobah Hill. Came down the spur on the clearing and had to cut over.
#6: straight. Ran to the big cliff just south east of the control and attacked from there. I was with a blue runner.
#7: Mikell Platte and the blue runner passed me. Ran down spur to control.
#8: Mikell went left. Me and other guy when right up slot in cliffs, followed line of rock righ to control.
#9: slightly right of line, up gap in cliffs, across hill to the field and turned left. Blue runner went more straight and beat me there.
#10: straight to road. Road had better footing so I went around on the road and had gel while running. Water was listed on the road but it was set back some from the road. Had some water to wash down the gel. From there is was an easy shot over to the far part of the hill and get into the re-entrant. Thought control was left part of reentrant instead of where mapped but I could be wrong. Still no problems.
#11: Straight- down reentrant, cross trail, up reentrant over to larger renentrant. Clear handrails the whole way.
#12: Straight. Up left side of reentrant, along hill, cross trail, stayed in woods rather than the field, rolled under the fence (no other way to get past it). I was right on the line, passed the broken ground and head to copse in the middle of the field. Could see a long line of green/Brown runners walking up the hill on the way to their #3.
#13: Straight. Left 12 looking for the aspens. Quickly realized this was marshes. then was looking for marshes. First one was totally dry and had no appearance a marsh had every been there. 2nd one at least had a change in vegetation. Saw control on boulder by marsh bend. Up hill to road junctiom. Drifted left after road and hit the fence. Ran to corner and into control.
#14: Straight. Reading reentrants as I went. ran by what I guess the green X (lone pine trees in the field).
#15 : Straight.

Thursday Aug 7, 2014 #

8 AM

Other (kayaking) 2:03:36 [2] 6.16 mi (20:04 / mi)

Rest day before the U.S. Champs so what do I do, I pour on the exercising. I got in too late yesterday to do the kayaking so I did it this morning. Went and rented a kayak on Grand lake, Colorado. The person told me I could paddle to far side of the connecting lake and get to the islands where wildlife is likely to occur.
There was a strong head wind paddling out so it was take awhile. every time I stopped paddling I was blown backwards. It also sprinkled on me while going out.
I did see a pelican, ducks, and several Osprey nests/Osprey. I opted not to go all the way to the islands but it was too much time/effort and I was getting sore. I did paddle three miles out and three miles back.
sadly, the wind shifted while I was out there and paddling back, I had a light breeze in my face again. I had the wind blowing against me the whole time. How annoying.
My shoulder muscles were pretty tired by time I got back.
1 PM

bike (mountain) 2:32:57 [2] 10.8 mi (14:10 / mi) +415m 12:39 / mi

On to my next exercise. I decided to go mountain biking on the Granby Ranch Ski area. Based on what they guy said, I didn't want to go down hill biking (too risky to getting hurt, plus there was an ambulance there when I got there). I decided on a single lift ticket and then bike the cross country trails.
The map wasn't very good and it was hard to find some of the trails. There were supposed to be trail markers but they weren't always there.
My first trail was marked as easy but it was solid rock. It was like biking on a boulder field. I was worried what the other trails would look like. Finally hit another "easy" trail and it was a dirt road so I figured the one was mismarked. I then went down an advanced trail and it was great. Very slow going but navigable. I did have to walk the bike up a steep up hlll part.
At this point I did several loops. Advanced trails going mostly down hill, and easy trails back up to the top. the advanced trails could be very steep and were very rocky in places.
By the time I finished, my shoulders and back were sore from leaning forward on the handle bars going down the steep hills. My hands were also sore. It was a very abusive biking (but fun).
I came back to the hotel and went for a soak in the hot tub to help loosen up.

Total Assent: 1254 ft, Total descent: 2055ft according to garmin.

Wednesday Aug 6, 2014 #

10 AM

Orienteering (laramie daze 6) 45:13 [4] 6.3 km (7:11 / km)
shoes: O: Icebuds 2012

One man relay: First 4 loops in different order, last loop all the same.
First loop I had in common with Nadim who was moving faster than I was. Other loops people came/went but I don't know who had my loops or how I was doing. Starting the last loop I could see at least 2 others also starting at the same time. They messed up the 1st control so I got ahead only to lose it right back by being confused leaving #1. People around me were moving faster. I made up some time every time they hesitated to find the controls. They made a large mistake and I caught back up but they still out ran me. I was last of the pack to finish. I still finished in the top 10 so got my crystal reward.
4 PM

walk (steps) 13:00 [3] 0.66 mi (19:42 / mi)

In rockymountain part at the top visitor Center. There had a short trail/steps up the hill to the 12,005 ft altitude. With the altitude I could really feel and was breathing really hard. Well above tree line with some really nice views.

Tuesday Aug 5, 2014 #

10 AM

Orienteering (laramie daze 5) 52:39 [3] 6.7 km (7:51 / km)
shoes: O: Icebuds 2012

another mass start, pelican bay east.
I wasn't paying enough attention early on which led me to losing time at #3. After that I was mostly ok.

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