Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 7 days ending Jul 24, 2016:

activity	#	time	miles		km		+ft
Adventure Racing	1	9:25:00	49.67	(11:23)	79.94	(7:04)	2076
Mountain Biking	2	4:44:35	37.4	(7.9/h)	60.19	(12.7/h)
Commuting	4	3:38:38	63.49	(17.4/h)	102.18	(28.0/h)	5196
Orienteering	1	3:37:38	10.01	(21:44)	16.12	(13:30)
Trail Running	2	2:17:17	15.56	(8:49)	25.04	(5:29)	1854
Paddling	1	45:00	2.76	(3.7/h)	4.44	(5.9/h)
Road Running	1	33:27	4.42	(7:34)	7.11	(4:42)	282
Total	10	25:01:35	183.31	(8:11)	295.02	(5:05)	9408
[1-5]	9	15:36:35

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Saturday Jul 23, 2016 #

Note

Calleva Vetting

8 AM

Adventure Racing 9:25:00 [0] 49.67 mi (11:23 / mi) +2076ft 10:57 / mi

Calleva Pre Race with Andy B from Odyssey
I did these for 6 years but haven't done it the past 2 years but came back for this year.

Course was sort of a choose your own adventure so beginners will be able to decide if they want to spend more or less time in each discipline. The course is clearable and actually will be a bit different (shorter) than what we were presented.

Navigation on the OCourse required lots of dead reckoning which was great practice and increased my confidence in executing this.

Temp reached 99F with a 72DP. Andy started redlining midday. I was able to keep it in check most of the day but was close enough to the limit that a dip in the creek felt real good.

9 AM

Orienteering race 34:10 [4] 2.4 mi (14:14 / mi)
shoes: Salomon Speedcross 3 (Black #2

Prologue
Had trouble locating where under the bridge one CP was.

Mountain Biking race 15:40 [4] 4.4 mi (16.9 mph)
shoes: Pearl Izumi X Alp Enduro III

Ride on the C&O to the OCourse.

Orienteering race 3:03:28 [4] 7.61 mi (24:06 / mi)
shoes: Salomon Speedcross 3 (Black #2

A lot of the orienteering was in a swamp. This required lots of dead reckoning. Overshot the 2nd CP by a little but recovered (8min). We then had trouble with the next CP with a 400m attack and no backstop for another 400m. We passed within 50m of it. So instead had to travel another 400m for an attackpoint to another CP and then attack from there. Lost 25 min.

After this we both started pace counting which helped reduce errors. Slightly overshot our pace counting for the next two CPs due to running. Total 10 min lost. No problems with the rest of the CPs.

1 PM

Mountain Biking race 19:30 [4] 4.4 mi (13.5 mph)
shoes: Pearl Izumi X Alp Enduro III

C&O Canal ride back to Calleva/Riley's Lock. Stopped for water along the way.

Would have been advantageous to ride directly to the Bike OCourse but we didn't identify this and also later determined we needed to come back for water anyway given the conditions.

Mountain Biking race 4:09:25 [4] 28.6 mi (6.9 mph)
shoes: Pearl Izumi X Alp Enduro III

Great biking. 2mi of paved roads, 10mi towpath and 25 miles of ST (our route). We failed to recognize that we could have taken the road back and would have saved us 1.5mi and prob 20min but would have been in the sun and we both enjoyed riding the ST. Would have shwacked earlier as well but they told us not to. Racers will be allowed to schwack.

Andy overheated on this section and I had to leave him to rest a couple times to do some out and backs. Spent 5 min cooling off in the creek on the way back which revived both of us.

The farthest section out will be cut out for the actual race.

5 PM

Paddling race 45:00 [4] 2.76 mi (3.7 mph)

Canoes with canoe paddles. Andy started feeling sick again and almost threw up. These two things combined with trying to navigate made it hard to keep the boat straight.

We dropped 3 CPs on this leg. At our speed it probably would have taken another 45 min or more to clear the course

Friday Jul 22, 2016 #

8 AM

Trail Running 1:29:22 [3] 9.4 mi (9:30 / mi) +1614ft 8:11 / mi
shoes: INOV8 Roclite 295

Pandapas w/Zitch/Skip. Took the dogs out for a run since I'll be gone tomorrow. Should have worn a hat. Too sweaty not too. Pace was slow. Was able to run (not walk) up Hairball though.

Thursday Jul 21, 2016 #

8 AM

Commuting 1:31:28 [2] 26.81 mi (17.6 mph) +2213ft
shoes: Giro Rumble

Dry Run Commute. More gravel today. Passed some people on Harding and set a PR. Amazing the difference having some people in front of you can make.

4 PM

Trail Running 47:55 [3] 6.16 mi (7:47 / mi) +240ft 7:30 / mi
shoes: Asics GT-2000 3

Golf Course and Plantation. Felt a little tired from the morning ride.

Commuting 28:17 [2] 8.03 mi (17.0 mph) +497ft
shoes: Giro Rumble

Ride home with a stop at the store. Heavy pack. Legs were weak from morning commute and run and pack. Walked up the driveway.

Wednesday Jul 20, 2016 #

9 AM

Commuting 29:58 [2] 8.25 mi (16.5 mph) +600ft
shoes: Giro Rumble

Ride in. Light pack.

4 PM

Commuting 1:08:55 [2] 20.4 mi (17.8 mph) +1886ft
shoes: Giro Rumble

River commute plus Centennial. No pack. Gravel on Norris Run was a bit bumpy at times and my saddle loosened as I got to the driveway. Luckily the driveway is looking better these days.

Tuesday Jul 19, 2016 #

4 PM

Road Running 33:27 [2] 4.42 mi (7:34 / mi) +282ft 7:08 / mi
shoes: Asics GT-2000 3

Tried to stake it easy but also in a bit of a hurry.

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