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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Aragorn

In the 30 days ending Jun 30, 2014:

activity # timemileskm+m
  Mapping/setting/control pickup8 9:15:00 15.9(34:55) 25.58(21:42) 906 /6c100%
  Orienteering14 6:49:36 18.03(22:43) 29.02(14:07)85 /101c84%
  Walking10 4:53:30 17.08(17:11) 27.49(10:41) 38
  Running-Road8 2:44:46 20.79(7:56) 33.46(4:55) 145
  Cycling3 2:05:03 25.06(4:59) 40.33(3:06) 163
  Core/Strength6 1:55:00
  Running-Mixed3 1:36:04 10.27(9:21) 16.53(5:49) 10912 /12c100%
  Yardwork1 1:01:00 2.03(30:00) 3.27(18:39)
  Weights/strength2 55:00
  Treadmill2 49:18 5.79(8:31) 9.32(5:17) 250
  Running-Trail1 22:26 3.06(7:20) 4.93(4:33) 20
  Erging1 5:30 0.63(8:46) 1.01(5:27)
  Total40 32:32:13 118.64 190.93 815103 /119c86%

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Monday Jun 30, 2014 #

Running-Road hills 12:54 [4] 1.64 mi (7:52 / mi) +86m 6:46 / mi
shoes: Saucony Cohesion 6

12 repeats + warmup.

Sunday Jun 29, 2014 #

Cycling 1:20:00 [2] 15.16 mi (5:17 / mi) +23m 5:15 / mi

North to the Rohrer Road parking lot.

Thursday Jun 26, 2014 #

Running-Road 9:15 [2] 1.09 mi (8:29 / mi)
shoes: Saucony Cohesion 6

Core/Strength 15:00 [2]

Wednesday Jun 25, 2014 #

Running-Trail race 22:26 [4] 3.06 mi (7:20 / mi) +20m 7:11 / mi
shoes: Saucony Cohesion 6

The first Summer Race on the newly renovated and very steep North Central cross country course. My first mile was 6.53 but it slowed down a lot after that.

Walking 21:00 [1] 1.3 mi (16:09 / mi)
shoes: Saucony Cohesion 6

Tuesday Jun 24, 2014 #

Walking 21:00 [1] 1.3 mi (16:09 / mi)
shoes: Saucony Cohesion 6

Monday Jun 23, 2014 #

Walking 21:00 [1] 1.3 mi (16:09 / mi)
shoes: Saucony Cohesion 6

Sunday Jun 22, 2014 #

Running-Mixed 14:48 [3] 2.0 mi (7:24 / mi) +9m 7:18 / mi
shoes: Saucony Cohesion 6

Mystic bay trail loop.

Saturday Jun 21, 2014 #

Running-Road 56:08 [3] 7.0 mi (8:01 / mi)
shoes: Saucony Cohesion 6

Monon trail out-and-back.

Thursday Jun 19, 2014 #

Mapping/setting/control pickup 1:15:00 [1] ** 2.14 mi (35:00 / mi) +30m 33:32 / mi
shoes: Saucony Cohesion 6

I may have finally figured out the woods. Hilltop and some of Northview.

Walking 34:00 [2] 2.0 mi (17:00 / mi)
shoes: Saucony Cohesion 6

Treadmill 24:18 [4] 2.68 mi (9:04 / mi) +200m 7:22 / mi
shoes: Saucony Cohesion 6

Really hard rolling hills at level 20. 6% incline average, 15% maximum.

Weights/strength 25:00 [3]

Wednesday Jun 18, 2014 #

Walking 20:00 [1] 1.18 mi (16:57 / mi) +14m 16:21 / mi
shoes: Saucony Cohesion 6

To and from the map.

Mapping/setting/control pickup 1:15:00 [1] *** 2.5 mi (30:00 / mi) +30m 28:55 / mi
shoes: Saucony Cohesion 6

Woods.

Cycling 22:28 [3] 5.0 mi (4:30 / mi) +70m 4:18 / mi

Same 5 loops as Saturday.

Tuesday Jun 17, 2014 #

Weights/strength 30:00 [3]

Treadmill 25:00 [3] 3.11 mi (8:02 / mi) +50m 7:39 / mi
shoes: Saucony Cohesion 6

5k on treadmill at 8:00 per mile.

Erging 5:30 [3] 1.01 km (5:27 / km)
shoes: Saucony Cohesion 6

1km at resistance 10.

Monday Jun 16, 2014 #

Mapping/setting/control pickup 1:15:00 [1] ** 2.5 mi (30:00 / mi) +30m 28:55 / mi
shoes: Saucony Cohesion 6

Roughing out trails and creek in the woods.

Running-Road 4:00 [3] 0.44 mi (9:06 / mi) +14m 8:16 / mi
shoes: Saucony Cohesion 6

Jog to map.

Running-Road 3:40 [3] 0.44 mi (8:20 / mi) +2m 8:13 / mi
shoes: Saucony Cohesion 6

Jog home.

Core/Strength 20:00 [3]

Sunday Jun 15, 2014 #

Orienteering race (Skiles Test Park) 56:20 [3] *** 4.4 km (12:48 / km)
spiked:15/18c shoes: X Talon 212

Orange course at Skiles Test Park. Lots of honeysuckle in the green areas. The course was good except for undershooting of 1, bad route choice to 5, overshooting of 11, and ending up too high on 14. Time estmated. Will be updated when resultes are posted.
C • Orange Course 3

Running-Mixed 17:28 [3] * 1.7 mi (10:16 / mi)
spiked:12/12c shoes: X Talon 212

White course at Skiles.

Mapping/setting/control pickup 30:00 [1] *** 2.0 km (15:00 / km)
spiked:6/6c shoes: X Talon 212

Control pickup at Skiles. 5 stands and a hanging control. I bumped into a guy walking through the woods who asked if I was orienteering. I explained how it works.

Saturday Jun 14, 2014 #

Cycling 22:35 [3] 4.9 mi (4:37 / mi) +70m 4:25 / mi

Yardwork 1:01:00 [2] 2.03 mi (30:00 / mi)
shoes: Saucony Cohesion 6

Lawn mowing.

Friday Jun 13, 2014 #

Running-Road intervals 20:00 [4] 2.33 mi (8:35 / mi)
shoes: Saucony Cohesion 6

(2 400s at 1:15-1:20, 1 400 at 1:35-1:40) x 3.

Mapping/setting/control pickup 1:15:00 [1] ** 1.88 mi (39:53 / mi)
shoes: Saucony Cohesion 6

Mapping- mostly in the JEL and NC track areas.

Walking 1:00:00 [1] 3.33 mi (18:01 / mi) +10m 17:51 / mi
shoes: Saucony Cohesion 6

Walks to and from the map, and through some woods which will be on the map.

Thursday Jun 12, 2014 #

Running-Road 19:00 [3] 2.47 mi (7:42 / mi) +10m 7:36 / mi
shoes: Saucony Cohesion 6

Rosemead loop and an extra hill

Wednesday Jun 11, 2014 #

Mapping/setting/control pickup 1:00:00 [1] ** 1.5 mi (40:00 / mi)
shoes: Saucony Cohesion 6

Mapping mostly fences near Nv and Nc tracks.

Walking 39:30 [1] 2.4 mi (16:28 / mi)
shoes: Saucony Cohesion 6

To and from the map.

Tuesday Jun 10, 2014 #

Walking 39:00 [1] 2.4 mi (16:15 / mi) +14m 15:58 / mi
shoes: Saucony Cohesion 6

walks to and from the map.
7 AM

Running-Road 18:00 [3] 2.25 mi (8:00 / mi) +3m 7:58 / mi
shoes: Saucony Cohesion 6

Mystic Bay.
10 AM

Mapping/setting/control pickup 1:15:00 [1] 1.88 mi (39:53 / mi)
shoes: Saucony Cohesion 6

Mapping at Northview.

Sunday Jun 8, 2014 #

Mapping/setting/control pickup 1:30:00 [1] ** 2.25 mi (40:00 / mi)
shoes: Saucony Cohesion 6

Looking for control sites at Holliday Park.

Saturday Jun 7, 2014 #

1 PM

Running-Mixed 1:03:48 [3] 6.57 mi (9:43 / mi) +100m 9:16 / mi
shoes: Saucony Cohesion 6

Trail run in Holliday and Marott Parks. Some road connecting between the two parks.

Thursday Jun 5, 2014 #

8 AM

Core/Strength (PT) 20:00 [3]

9 AM

Orienteering race 17:01 [5] *** 2.3 km (7:24 / km)
spiked:5/6c shoes: X Talon 212

My relay team's first runner had been out for about 40 minutes, so we decided to go out on a team of two people, running three legs. I ended up running the first two, C and A. The C loop had clean navigation and was fast. The A loop was more technical and had thicker forest. I had about 30 sec to a minute of slow navigation on c1. The second runner had a good run. My team ended up in 4th out of 19.

Sprint Relay - CAB - Splits

Wednesday Jun 4, 2014 #

8 AM

Core/Strength (PT) 20:00 [3]

Orienteering race 11:57 [4] *** 1.1 km (10:52 / km)
spiked:2/3c shoes: X Talon 212

The final sprint was better. About 30 sec lost time on 2 because of bad route choice.
10 AM

Orienteering 30:00 [2] *** 2.0 km (15:00 / km)
spiked:9/9c shoes: X Talon 212

Line O at Lake Brantley. Required focus on the correct route.
1 PM

Orienteering 12:36 [3] *** 1.3 km (9:42 / km)
spiked:4/4c shoes: X Talon 212

Draw your own map- probably the most fun training of the week. We had 5 minutes to draw the important features and control descriptions of a sprint course. Then we ran the course.
3 PM

Orienteering race 52:52 [4] **** 3.0 km (17:37 / km)
spiked:7/10c shoes: X Talon 212

Final competition at Lake Rutledge Dam. A little trouble with distance estimation on control 4. Attackpoint says this is 4 mins, but it was more like 6 or 7.

Sprint Day 3 (Competition) - Splits

Draw your own map - Green (Training) - Splits

Final Green-M (Competition) - Splits

Tuesday Jun 3, 2014 #

7 AM

Core/Strength (PT) 20:00 [3]

8 AM

Orienteering race 15:53 [3] *** 1.12 km (14:11 / km)
spiked:2/3c shoes: X Talon 212

Another bad sprint race. I fell on some rocks going to control 1, which slowed me down considerably.
10 AM

Orienteering 21:13 [3] *** 1.7 km (12:29 / km)
spiked:6/7c shoes: X Talon 212

Memory-O. Controls were pretty easy except you had to remember the most important features.
1 PM

Orienteering 20:09 [3] *** 1.5 km (13:28 / km)
spiked:5/5c shoes: X Talon 212

Corridor-o at Lake Rutledge Dam. In order to do well on this course, you had to pay attention to collecting features and precisely use your compass.
3 PM

Walking 18:00 [1] 1.0 mi (18:00 / mi)
shoes: X Talon 212

Corridor O to Contour O.
4 PM

Orienteering 1:01:00 [3] ***** 2.1 km (29:03 / km)
shoes: X Talon 212

Contour o at Lake Rutledge Dam. The thick vines and low visibility made it more of a jungle precision compass o. Controls 1 and 5 were misplaced.

Sprint Day 2 (Competition) - Splits

Corridor-O Green (Training) - Splits

Monday Jun 2, 2014 #

5 AM

Core/Strength (PT) 20:00 [3]

6 AM

Running-Road race 21:49 [5] 3.13 mi (6:58 / mi) +30m 6:46 / mi
shoes: Saucony Cohesion 6

5k run at GOAT. Very hilly and possibly long course going on 5 1km lengths of road.
8 AM

Orienteering race 15:49 [3] *** 0.9 km (17:30 / km)
spiked:1/3c shoes: X Talon 212

1st sprint at GOAT. Probably my worst race of the week.
1 PM

Orienteering 31:52 [3] **** 1.7 km (18:45 / km)
spiked:7/8c shoes: X Talon 212

Window-O. Navigation was good except control 5 where My bearing was off and I took a long time to relocate.
3 PM

Orienteering race 31:05 [5] *** 3.4 km (9:09 / km)
spiked:13/15c shoes: X Talon 212

Motala.

5k(ish) Run (Competition) - Splits

Sprint Day 1 (Competition) - Splits

Motala Loops 1, 2 & 3 (Competition) - Splits

Window-O Green (Training) - Splits

Sunday Jun 1, 2014 #

Event: Georgia Orienteering Advanced Training (GOAT) Camp
 

Orienteering 31:49 [3] *** 2.5 km (12:44 / km)
spiked:9/10c shoes: Saucony Cohesion 6

Progressive course at Lake Brantley.

Walking 20:00 [1] 0.87 mi (22:59 / mi)
shoes: Saucony Cohesion 6

Searching for late competitor.

PROGRESSIVE (Training) - Splits

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