Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Aragorn

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+m
Running-Road	13	5:11:14	41.5	(7:30)	66.79	(4:40)	82
Orienteering	3	4:33:55	11.5	(23:50)	18.5	(14:48)	490	45 /	52c	86%
Mapping/setting/control pickup	3	4:10:00	9.95	(25:07)	16.02	(15:36)	90	10 /	10c	100%
Core/Strength	10	3:05:00	1.2		1.93
Yardwork	2	2:07:00	2.7	(47:02)	4.34	(29:14)
Cycling	1	1:57:56	23.03	(5:07)	37.06	(3:11)	53
Running-Mixed	4	1:48:21	12.44	(8:43)	20.02	(5:25)	45
Running-Trail	1	5:41	0.62	(9:09)	1.0	(5:41)	15	7 /	7c	100%
Total	23	22:59:07	102.94		165.66		775	62 /	69c	89%

2:57

0:00

» now

Sunday May 31, 2015 #

Event: SMOC Chilson

Orienteering 1:37:59 [3] ***** 6.6 km (14:51 / km) +150m 13:20 / km
spiked:9/12c shoes: X Talon 212

SMOC meet at Chilson. The weather was in the high 40s and low 50s, surprisingly cold for May 31st, and rain. This made for a mild to moderate degree of cold hands near the end of the course. The course started out badly on control 1, on the rock pile. It seemed that there were 2-3 more rock piles that were not on the map east of the control. Another problem I had was that I thought the flat basin I was in was the large depression on the map. When I went to the trail to relocate, I saw the depression, realized that a 15 meter depression is actually pretty big, and then attacked the control from a small but prominent hill. 2 was a navigational success in a subtle area with 1 rock pile that I used as my attack point. 3 was the first in a long line of difficult saddle controls on the course. The beginning of the leg was fast and on trails, but then I misread contours while climbing a hill and was reminded again that a 5 meter contour is significant. I tried to use a saddle to find the control, but I crossed the wrong saddle and ended up in an area of depressions south of the control. I wandered around and realized I was in the wrong place, and found the control while mintore was running out of the control.

There was a long trail run to 4 and an indistinct turnoff, which I found. I was going to just follow the trail to my attackpoint, the dry ditch, but there were a lot more trails that were not on the map. I used my compass to make sure I was going the right direction and found the dry ditch and the hill with the control. 5 was a run across a flat area of rough open and over a hill to another saddle. Then I returned to the main chunk of the map and took trails toward 6. On the approach to the control from a trail bend, I noticed that mintore had managed to re-pass me. We pretty much just followed the edge of the hill around to the saddle.

7 was a very short forest leg to a small depression, which I executed well and where I got ahead of Mintore. I went around the north side of a depression, crossed a high part of it, and went up to the easiest saddle control, number 8. I extended my lead with a route choice over a hill to a trail, and attacked from a small knoll to control 9, at another saddle. I climbed up to the trail and followed trails to the foot of a large hill. I went around the hill to the depression, control 10. On control 11, I tried to stay on the edge of a hill but ended up on the wrong saddle (again). This time I figured out the contours faster and found the saddle control. I ran the roads and trails to my attackpoint, near the finish, and went around the marsh in a subtle area of the map. I continued to the trickle, small marsh, and control 12. Then I picked my way back to the finish.

Overall, I think it was a good run because I got used to the terrain after my early mistakes and overcame the yucky weather.

Saturday May 30, 2015 #

Event: OCIN - Camp Craig / Camp Friedlander

Mapping/setting/control pickup 1:45:00 [2] **** 3.9 mi (26:55 / mi) +20m 26:30 / mi
shoes: Asics GT 2000 (blue/yellow)

C • Since... 3

Running-Road 16:29 [4] 2.25 mi (7:20 / mi) +10m 7:14 / mi
shoes: Asics GT 2000 (blue/yellow)

Rosemead loop in the rain with mintore. Attempts to splash him in the puddles added to the distance.

Thursday May 28, 2015 #

Running-Mixed 33:21 [3] 3.69 mi (9:02 / mi) +10m 8:58 / mi
shoes: Asics GT 2000 (blue/yellow)

2/3 with OJoy and 1/3 by myself.

Wednesday May 27, 2015 #

Running-Road 27:36 [4] 3.79 mi (7:17 / mi) +20m 7:10 / mi
shoes: Asics GT 2000 (blue/yellow)

Monday May 25, 2015 #

Yardwork 52:00 [1] 1.5 mi (34:40 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 20:00 [4]

Sunday May 24, 2015 #

Cycling 1:57:56 [2] 23.03 mi (5:07 / mi) +53m 5:05 / mi

Up and back the Monon and Midland Trace trails to Quaker Park in Westfield.

Saturday May 23, 2015 #

Running-Road 38:16 [3] 5.0 mi (7:39 / mi) +14m 7:35 / mi
shoes: Asics GT 2000 (blue/yellow)

Friday May 22, 2015 #

Running-Road 27:17 [3] 3.53 mi (7:44 / mi) +24m 7:34 / mi
shoes: Asics GT 2000 (blue/yellow)

Thursday May 21, 2015 #

Core/Strength 15:00 [3]

Wednesday May 20, 2015 #

Running-Road 15:00 [4] 3.14 km (4:47 / km)
shoes: Asics GT 2000 (blue/yellow)

Pacer test in gym

Monday May 18, 2015 #

Running-Road 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 15:00 [1]

Running-Road race 5:35 [5] 1.0 mi (5:35 / mi)
shoes: Asics GT 2000 (blue/yellow)

Mile vs Stonybrook and Trinity Lutheran. Nick went ahead in the first lap, but I passed him in the beginning of the second lap and led for the rest of the race. Northview went 1-2-5 in this race.

Running-Road race 8:52 [4] 1.5 mi (5:55 / mi)
shoes: Asics GT 2000 (blue/yellow)

Really small field for the 2400. Only 3 Northview and 1 Lutheran runner in this race. I led for most of the race again and had no one to push me -- somewhat like the Westlane meet.

Sunday May 17, 2015 #

Event: OCIN - Story Woods Park NEW MAP

Orienteering race 22:24 [4] ** 2.9 km (7:43 / km)
spiked:12/12c shoes: X Talon 212

Orienteering 16:32 [4] ** 2.1 km (7:52 / km)
spiked:10/10c shoes: X Talon 212

Running-Trail 5:41 [5] * 1.0 km (5:41 / km) +15m 5:17 / km
spiked:7/7c shoes: X Talon 212

Running-Road 5:00 [2] 0.5 mi (10:00 / mi)
shoes: X Talon 212

OCIN_Story_Woods_May_2015_1 White - Splits

OCIN_Story_Woods_May_2015_3 Orange - Splits

OCIN_Story_Woods_May_2015_4 Green - Splits

Saturday May 16, 2015 #

Event: ICO Robb Hill (Bradford Woods)

Orienteering 2:17:00 [3] ***** 6.9 km (19:51 / km) +340m 15:56 / km
spiked:14/18c shoes: X Talon 212

Really technical course in Bradford Woods set by Mintore. It was raining so I moved slower today. Got confused on 2, and looked on the wrong side of a knoll at 6. Then I got off bearing to 10 and undershot 14, but relocated well.

Mapping/setting/control pickup 40:00 [3] *** 2.5 km (16:00 / km) +50m 14:33 / km
spiked:10/10c shoes: X Talon 212

Red - Splits

Thursday May 14, 2015 #

Running-Mixed warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 15:00 [1] 0.2 mi (1:14:58 / mi)
shoes: Asics GT 2000 (blue/yellow)

Running-Road race 5:33 [5] 1.0 mi (5:33 / mi)
shoes: Asics GT 2000 (blue/yellow)

Mile at Zionzville Invitational. Started as the 9th seed in a field of 16. I got boxed in at the start and was probably in last for a few meters. Then I sprinted around a lot of people and out-sprinted another in the end.

Running-Road race 8:37 [5] 1.5 mi (5:45 / mi)
shoes: Asics GT 2000 (blue/yellow)

2400 went better at the start but worse at the end; I tried really hard to outsprint a Brownsburg guy in the finish.

400s

1:19
1:27
1:29
1:29
1:30
1:23

800s

2:46
2:58
2:53

Wednesday May 13, 2015 #

Running-Mixed 25:00 [3] 3.0 mi (8:20 / mi) +15m 8:12 / mi
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 25:00 [3] 0.2 mi (2:04:57 / mi)
shoes: Asics GT 2000 (blue/yellow)

Tuesday May 12, 2015 #

Running-Road 25:00 [4] 5.6 km (4:28 / km)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 20:00 [2] 0.2 mi (1:39:58 / mi)
shoes: Asics GT 2000 (blue/yellow)

Sunday May 10, 2015 #

Running-Road 25:58 [3] 3.4 mi (7:38 / mi) +14m 7:32 / mi
shoes: Asics GT 2000 (blue/yellow)

Shake out run at NC.

Saturday May 9, 2015 #

Yardwork 1:15:00 [1] 1.2 mi (1:02:30 / mi)
shoes: Asics GT 1000

Thursday May 7, 2015 #

Running-Road intervals 27:30 [4] 3.25 mi (8:28 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 25:00 [3] 0.2 mi (2:04:57 / mi)
shoes: Asics GT 2000 (blue/yellow)

Wednesday May 6, 2015 #

Running-Road race 5:40 [5] 1.0 mi (5:40 / mi)
shoes: Asics GT 2000 (blue/yellow)

Fast mile race at Eastwood. Was catching up to the leading runner but couldn't pass him in the end.

Running-Road 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 15:00 [2]
shoes: Asics GT 2000 (blue/yellow)

Running-Road race 8:51 [5] 1.5 mi (5:54 / mi)
shoes: Asics GT 2000 (blue/yellow)

2400 race at Eastwood. This was a hot, humid day around 80 degrees and I felt a little tight between races. After I stretched and ran a little, I felt warmed up. I was in 2nd for most of the race but I passed the leading Eastwood runner in the 5th lap and held on. It was a 5 second PR.

Tuesday May 5, 2015 #

Running-Mixed 30:00 [3] 3.75 mi (8:00 / mi) +20m 7:52 / mi
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 20:00 [2] 0.2 mi (1:39:58 / mi)
shoes: Asics GT 2000 (blue/yellow)

Monday May 4, 2015 #

Running-Road 20:00 [5] 4.8 km (4:10 / km)
shoes: Asics GT 2000 (blue/yellow)

100, 200, 300, 400, 600, 800, 800, 600, 400, 300, 200, 100 intervals

Running-Road 15:00 [2] 2.2 km (6:49 / km)
shoes: Asics GT 2000 (blue/yellow)

Jogs between intervals

Core/Strength 15:00 [2] 0.2 mi (1:14:58 / mi)
shoes: Asics GT 2000 (blue/yellow)

Note

M : hard workout
T : recovery run
W : meet vs Eastwood
R : probably recovery run

Sunday May 3, 2015 #

Mapping/setting/control pickup 1:45:00 [1] **** 4.5 mi (23:20 / mi) +20m 23:01 / mi
shoes: Asics GT 1000

Very productive day of mapping at NC, but there's still a lot more updates needed. A lot of vegetation updated.

« Earlier | Later »