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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: abiperk

In the 7 days ending Jul 9, 2017:

activity # timemileskm+ft
  Rogaine1 11:57:56 35.7(20:07) 57.45(12:30) 4860
  Kayak Erg1 3:00:00 20.13(6.7/h) 32.4(10.8/h) 24
  Bike - Roads3 2:06:17 20.81(9.9/h) 33.49(15.9/h) 494
  Bike - Trails1 1:33:45 15.25(9.8/h) 24.54(15.7/h) 801
  Trail Run1 1:28:50 7.8(11:23) 12.55(7:05) 477
  Stretching2 30:00
  Total9 20:36:48 99.69 160.44 6656

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Sunday Jul 9, 2017 #

10 AM

Bike - Roads 49:28 [2] 9.42 mi (11.4 mph) +12ft
shoes: Niner Air9 RDO

Enjoying these weekly rides with my dad. Z hung out on the back of B's bike this time, and I got a nice shakeout.

First stop - playground.
11 AM

Bike - Roads 19:23 [2] 2.5 mi (7.7 mph) +113ft
shoes: Niner Air9 RDO

Next stop - lunch.
1 PM

Bike - Roads 57:26 [2] 8.89 mi (9.3 mph) +369ft
shoes: Niner Air9 RDO

And then back home for naps all around!

Saturday Jul 8, 2017 #

10 AM

Rogaine 11:57:56 [4] 35.7 mi (20:07 / mi) +4860ft 17:49 / mi
shoes: Salomon XA Pro - Green

DVOA Lucky 7 12-hr Rogaine with Joel, Nicki, and Glen Gibson. 9am race briefing, followed by maps and a 10am start. So, we had about 40 minutes to make sense of seven overlapping orienteering maps covering all of French Creek (N, S, E, W, and central maps), Hay Creek, and Warwick - two of them at 1:15 and the rest at 1:10.. We did our best to wrap our collective heads on everything and started with a plan that would allow us to clear the course, if we had time. I wasn't feeling particularly fresh, but my legs held up okay over the course of the day and I was able to keep pace with the group (except long-legged Joel, who was a beast physically and kept getting about 25 meters ahead of the rest of us).

We flew through the first couple hours and then settled into a comfortably sustainable pace. Joel worked the maps with Glen playing backup and Nicki following along and adding some clutch observations throughout the day. I managed the hieroglyphics that were the clue sheet.

We swept west and south and then around in a counterclockwise direction. Ultimately decided to skip the Warwick map entirely - a 4-5 mile roundtrip road run to get out to it didn't seem like the best use of our time once we realized we weren't going to clear the course. From there, we moved north and east, ultimately up into the Hay Creek/Birdsboro area. I knew this section pretty well; Brent and I used it in the first 24-hour race that we designed. Unfortunately, we were running short on time by then and had to leave the five northwesternmost points, which are in my favorite area of the park. Still, we were treated to a beautiful sunset view of the southern reservoir, which alone made the day worth it. That, and the giant black snake that crossed our paths, and what we think was a bear tromping through the woods behind us until we yelled Hey, Bear! and it went away. We had one 20-minute nav bobble but otherwise hit everything relatively cleanly.

About 4 hours into the race, I nicked my big toe on a rock at just the right angle and managed to dislodge the nail from the bed. Holy shock of pain! It was intermittently searing for the next two hours, until I finally called for a pause and raided the first aid kit. We weren't carrying much, but a little bit of tape to keep it from moving around made a big difference, and I was able to run most of the rest of the course with a manageable level of pain.

We made it back onto the FC North map with about 2 hours to go and made an over/under bet on finishing before 9:27pm. Joel and Glen took the under, Nicki took the exact time, so I went with the over. We bombed down the trails, hit the last four points cleanly (other than wasting 10 minutes at CP 86, which was hung wrong - about 20 meters from the flagging marked with CP86 - so they gave everyone the points), flew down the final trail (where I nicked my toe again and hobbled the last 100 meters), and clocked in with 2.5 minutes to spare. And I won a beer from my teammates.

Overall, the course was long and rambling. We were on roads and trails a lot more than I was expecting, but that may have been more a product of our route choice than anything else. Frank Boscoe and Sam Kolins, the eventual winners, estimated that they covered about 10 miles less than we did, and trekked almost the entire thing, only running the out/back to Warwick and a few other short spurts. Super curious to see their route on here. We ended up 1st the mixed category, 2nd overall.

Friday Jul 7, 2017 #

5 AM

Kayak Erg 3:00:00 [3] 32.4 km (10.8 kph) +24ft
ahr:104 max:130

One hour of intervals, followed by two of steady effort. Shoulders and elbows sore the last 30 min so focused more on using my legs -- made a big difference.

Wednesday Jul 5, 2017 #

1 PM

Bike - Trails 1:33:45 [3] 15.25 mi (9.8 mph) +801ft
ahr:117 max:162 shoes: Niner Air9 RDO

4x5 micro attacks, followed by an out-and-back on FD.

Tuesday Jul 4, 2017 #

1 PM

Trail Run 1:28:50 [3] 7.8 mi (11:23 / mi) +477ft 10:46 / mi
ahr:130 max:155 shoes: Salomon XA Pro - Black

Super tired today and had trouble gearing up to get outside. When Val texted to see if I wanted to meet her and Laura for a run/hike, that seemed like a good compromise to the harder run I had planned. 90 degrees and humid - would have been tough to push the pace in those conditions anyway.
4 PM

Stretching 15:00 [1]

Monday Jul 3, 2017 #

9 PM

Stretching 15:00 [1]

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