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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Apr 23:

activity # timemileskm+m
  running1 1:00:03 5.33(11:16) 8.58(7:00) 19
  Orienteering2 59:14 2.86(20:43) 4.6(12:52) 14323 /25c92%
  Hiking1 12:40 0.49(25:50) 0.79(16:03) 62
  walking1 9:21 0.5(18:42) 0.81(11:37) 2
  trail running1 3:47 0.18(21:00) 0.29(13:03)
  Total3 2:25:05 9.36(15:30) 15.07(9:38) 22723 /25c92%
  [1-5]3 2:03:07

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Saturday Apr 23 #

9 AM

Hiking 12:40 intensity: (12:24 @0) + (16 @1) 0.49 mi (25:50 / mi) +62m 18:33 / mi
ahr:100 max:112 shoes: VJ Falcon

Walk to the start at the west point nre. Lots of elevation gain.

trail running 3:47 intensity: (17 @1) + (1:30 @2) + (1:36 @3) + (24 @4) 0.18 mi (21:00 / mi)
ahr:135 max:152 shoes: VJ Falcon

Warm up jog for the Middle event.

Orienteering race 45:04 intensity: (1:29 @0) + (3:57 @1) + (13:33 @2) + (14:54 @3) + (10:10 @4) + (1:01 @5) ***** 1.71 mi (26:21 / mi) +119m 21:39 / mi
ahr:136 max:170 spiked:12/13c shoes: VJ Falcon

The weather was very nice. The climb to the start was steep. The start was delayed by 15 minutes and I allowed plenty of time to get there so it was a long wait before starting.
1. Straight but very slow. Took a lot of time to get into the map.
2. Straight. Checked off the rock after the stream.
3. NW to road. N to path jct. Compass bearing to feature.
4. Just went west on rough compass. Checked off the large Boulder before the creek.
5. On a bearing. Checked off the "L" shaped Boulder line.
6. Worst control. Got off to the right somehow. Recovered within a couple of minutes.
7. Straight.
8. Virtually due south on rough compass.
9. Came to the line of cliffs at the lower end. Slow walk up.
10. Climbed up between cliffs so saw large boulder at edge of circle. Checked off stony bit on line and could see the next door boulder pretty far off.
11. Straight again.
12. The creek led right to it.
13. Was able to eventually pick up the faint path to the right and then up to the main path.
F. Finally could run!

The going was very slow because of the rocky terrain. Very Iittle route choice - mostly straight on. I kept my habit of counting paces but never needed them because I could see all the rocks. Visibility was great. No ticks.
3 PM

Orienteering race 14:10 intensity: (32 @1) + (30 @2) + (2:04 @3) + (8:06 @4) + (2:58 @5) *** 1.15 mi (12:19 / mi) +24m 11:34 / mi
ahr:148 max:170 spiked:11/12c shoes: Asics Gel-Kayano 27

Campus of West Point. Was happy with all route choices except 7 where I didn't see the left choice. Running felt sluggish - especially uphill. The campus was hopping. Lost focus at 11 and checked code at wrong control before punching right one.

Wednesday Apr 20 #

12 PM

walking warm up/down 3:14 intensity: (3:13 @0) + (1 @3) 0.2 mi (16:10 / mi)
ahr:89 max:103 shoes: Asics Gel-Kayano 27

running 1:00:03 intensity: (27 @0) + (53 @1) + (7:59 @2) + (49:12 @3) + (1:30 @4) + (2 @5) 5.33 mi (11:16 / mi) +19m 11:08 / mi
ahr:139 max:161 shoes: Asics Gel-Kayano 27

walking warm up/down 6:07 intensity: (4:25 @0) + (1:15 @1) + (17 @2) + (10 @3) 0.3 mi (20:23 / mi) +2m 19:57 / mi
ahr:107 max:138 shoes: Asics Gel-Kayano 27

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