Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Aragorn

In the 7 days ending Jun 8, 2014:

activity	#	time	miles		km		+m
Orienteering	12	5:21:27	13.75	(23:23)	22.12	(14:32)		61 /	73c	83%
Mapping/setting/control pickup	1	1:30:00	2.25	(40:00)	3.62	(24:51)
Core/Strength	4	1:20:00
Running-Mixed	1	1:03:48	6.57	(9:43)	10.57	(6:02)	100
Running-Road	1	21:49	3.13	(6:58)	5.04	(4:20)	30
Walking	1	18:00	1.0	(18:00)	1.61	(11:11)
Total	19	9:55:04	26.69		42.96		130	61 /	73c	83%

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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

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