Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 7 days ending Jul 14, 2013:

	activity	#	time	miles		km		+ft
	Orienteering	3	21:10:00	59.57	(21:19)	95.87	(13:15)	1200
	Commuting	2	1:41:49	28.25	(16.6/h)	45.46	(26.8/h)	817
	Trail Running	1	16:45	1.7	(9:51)	2.74	(6:07)	247
	Strength	1	10:00
	Stretching	2	40
	Total	9	23:19:14	89.52		144.06		2264
	[1-5]	7	23:14:26
averages - sleep:5.4 weight:190lbs

10:45

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Sunday Jul 14, 2013 #

12 AM

Orienteering race 9:05:00 [4] 20.0 mi (27:15 / mi)
shoes: Scott eRide Grip3 (#2)

Second Loop, South Section, counter-clockwise.
Actual start was 1115 after. 30 min TA :-( Got a new map :-)
Night time definitely slowed us down speed wise and navigation wise. There was also a lot more elevation on this loop. No major problems but had to do a little bit of searching occasionally.

Legs between water stops
5.51mi (est 10k): 2:55
43, 63, 22, 66, 20, 75, 57, 35
6.69mi (est 11k): 3:30
61, 41, 48, 71, 60, 50, 58, 36
7.83mi (est 13k): 2:40
21, 27, 52, 77, 62, 33, 34

8 AM

Orienteering race 1:20:00 [4] 6.7 mi (11:56 / mi) +1200ft 10:13 / mi
shoes: Scott eRide Grip3 (#2)

Realized right before the last control that I forgot to punch the last water control because I was being attacked by FDF's. I had signed the sheet but that was no good.

We ran out and back on the road. A large climb at the either end of the out and back.

12 PM

Note
slept:2.0

Saturday Jul 13, 2013 #

Event: CNYO Rogaine XXIII

Note
slept:7.5

12 PM

Orienteering race 10:45:00 [4] 32.87 mi (19:37 / mi)
shoes: Scott eRide Grip3 (#2)

CNYO ROGAINE with Rainbow Unicorn

First Loop, North Section, clockwise
Had 2 hours to plan route. Almost forgot to include CP70 which was on its own little island in the corner of the map.

Started pretty fast. No major problems. Saw only 2 teams between the second control and the last water stop. We able to drop our packs for a few out and backs. temps not too bad. Humid but mostly cloudy and probably around 80F

Legs between water stops
9.37mi (est 16k): 3:15 lost 10 min because of a misplaced control
68, 53, 23, 65, 30,69, 79, 59, 49, 67, 45, 73, 37
13.59mi (est 23k): 3:15 lost 5 min walking right hy a CP
29, 70, 28, 74, 32, 51, 40, 56, 31, 72, 25, 38
3.82mi (est 6k): 2:00
24, 64, 47, 44, 78, 39
6.09 (est. 10k): 2:15 with 15 min looking for lost map, Dark. Just about nailed our attack to 54, S from the pond across the hillside.
55, 76, 26, 42, 54, 46

Friday Jul 12, 2013 #

Note
slept:7.0 (rest day)

Finally got some decent sleep.

9 AM

Stretching (Roller) 15 [0]

Thursday Jul 11, 2013 #

Note
slept:5.0 (rest day)

Horrible commute home. Drove into the city to drop off gear. Total gridlock in NW in the afternoon.

Wednesday Jul 10, 2013 #

Note
slept:4.5

5 PM

Commuting 49:42 13.93 mi (16.8 mph) +606ft
ahr:137 max:166 shoes: Answer Impact MTB

Easy ride home. Stopped to let someone know they should move off the trail. They were being a jerk but eventually apologized.

Was supposed to feel like triple digits but it didn't seem that bad.

11 PM

Stretching (Roller) 25 [0]

Tuesday Jul 9, 2013 #

Note
slept:6.5

8 AM

Trail Running 16:45 1.7 mi (9:51 / mi) +247ft 8:40 / mi
ahr:126 max:146 shoes: Salomon Speedcross 3 (Blue #2)

Easy run at Smart View with Zitch.

Monday Jul 8, 2013 #

Note
slept:5.0 weight:190lbs

8 AM

Commuting 52:07 [2] 14.32 mi (16.5 mph) +211ft
shoes: Answer Impact MTB

Fairly easy ride in with mostly cool temps. Backpack was over 20lbs and packed.

9 AM

Strength 10:00 [2]

90 situps
60 pushups
60 reverse dips
90 lunges

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