Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 30 days ending Apr 30, 2019:

activity

time

miles

Run

12:19:52

77.27

(9:34)

124.36

(5:57)

1600

Orienteering

10:24:43

43.76

(14:17)

70.42

(8:52)

1874

143c

Bike - Stationary

1:49:02

24.02

(13.2/h)

38.66

(21.3/h)

Climbing

1:30:00

Strength

1:00:00

Total

27:03:37

145.05

233.43

3474

143c

2:42

0:00

» now

Tuesday Apr 30, 2019 #

7 PM

Run 47:17 [3] 5.08 mi (9:18 / mi) +82m 8:52 / mi
shoes: Ravenna 9

Ran a little later to avoid the rain. Legs felt heavy when we started, but felt progressively better as we went along. Studied a random, rather blurry Norway map that Kevin printed for me.

C • Maps 2

Sunday Apr 28, 2019 #

Run 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Speedcross 4 - Aqua

Warm up/down.

9 AM

Orienteering race 2:37:36 [5] **** 10.18 mi (15:29 / mi) +582m 13:09 / mi
16c shoes: Speedcross 4 - Aqua

Long - Red (11.0 km, 360 m)

Not my best performance, but a great course in some challenging terrain. The long legs were awesome :) It was cold at the start, low 40's and on/off light rain. Definitely not my preferred orienteering weather, but it wasn't too bad once I got going.

1 - Started off with a massive error... I hit the reentrant I wanted and thought I was too high. Wandered for a while trying to make sense of the terrain. Finally got it together and figured out that I was actually too low.

2 - Awesome leg. Confidence was a bit shaken after 1, so I had a lot of hesitation through the middle of the leg. Picked up the pace after passing the last row of big cliffs and then smooth into the control. Successfully put 1 out of my mind.

4 - S around the lake. Kept careful track of features after turning N and hit it right on!

5 - Originally thought I would contour along and climb the hill once it shallowed out. But the hillside turned out to be pretty awful. Saplings, deadfall, and so rocky it was hard to move at all quickly. Decided to bail on that plan and headed down to the trail along the marsh and looped around to the control. Could have saved a fair amount of time, and climb, if I had gone that way first.

7 - Drifted a little low and had to climb back up to the flag.

10 - Took the road all the way around. Caught up to Angelica at 9 and we ran a portion together.

11 - A little confused that the marsh was full of greenery, but only marginal time lost due to hesitation. I got quite cold at this point. Just had to hold it together for a few more flags!

14 - Terrain did not do as I expected approaching the control, but my bearing was on and I saw it from above.

16 - Did not enjoy bashing through the greenery back to the trail. Struggled to focus even though it was a simple leg to the finish. So cold.

C • Congrats! 11

Long - Red Elite - Splits

Saturday Apr 27, 2019 #

Event: 40th Annual West Point National Meet

Run 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Speedcross 4 - Aqua

Warm up/down.

8 AM

Orienteering race 39:52 [4] **** 2.97 mi (13:25 / mi) +171m 11:23 / mi
12c shoes: Speedcross 4 - Aqua

Middle - Red (4.0 km, 110 m)

Fun course! Another good day, although not that clean of a run. First error was on 6. Overran it slightly. Second error was on 10. Saw a flag on a boulder that I knew was too low, but ran to it anyway...then had to climb back up the hill.

Middle - Red F21E - Splits

Friday Apr 26, 2019 #

Run 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Speedcross 4 - Aqua

Warm up/down.

4 PM

Orienteering race 1:08:10 [3] *** 4.31 mi (15:49 / mi) +229m 13:35 / mi
23c shoes: Speedcross 4 - Aqua

One man relay (5.8 km, 250 m)

I had lots of fun today. And it barely even rained while we were out! Goal was to take it easy and reacquaint myself with rocky terrain. Navigation went smoothly. I did follow the wrong train on the way to the first control and had to loop back to my 1. Saw a few people through my first 2 loops and then no one again until partway through my last loop. A few minor mistakes that were easy to correct. Legs felt good.

Wednesday Apr 24, 2019 #

4 PM

Run 47:23 [3] 5.07 mi (9:21 / mi) +80m 8:55 / mi
shoes: Ravenna 9

On the trail. Brought along a map, but my mind was elsewhere so I only planned a few routes.

Monday Apr 22, 2019 #

11 AM

Run 39:16 [3] 4.06 mi (9:41 / mi) +63m 9:14 / mi
shoes: Ravenna 9

On the trail in the sunshine. Brought a map from West Point last year.

Sunday Apr 21, 2019 #

3 PM

Run 1:33:30 [3] 9.0 mi (10:23 / mi) +270m 9:30 / mi
shoes: Speedcross 4 - Aqua

Longer run in South Park. Took it easy. Ran in the back way and did the flat white loop. Legs felt good.

Friday Apr 19, 2019 #

10 AM

Run 11:49 [2] 1.1 mi (10:45 / mi) +18m 10:13 / mi
shoes: Speedcross 4 - Aqua

Warmup.

Orienteering 34:07 [3] 2.28 mi (14:58 / mi) +103m 13:07 / mi
13c shoes: Speedcross 4 - Aqua

Kevin volunteered to vet for one of the spring WPOC meets. The courses weren't great for what I wanted to work on this weekend, so he designed me a couple of short middle type courses to run while he was vetting :) Nice to have streamers out. 1-4 reminded me of why I try to avoid the woods in western PA...then the rest were much more enjoyable.

11 AM

Orienteering 32:55 [3] 2.59 mi (12:43 / mi) +115m 11:10 / mi
10c shoes: Speedcross 4 - Aqua

Took a short break and then went out on a second course.

Thursday Apr 18, 2019 #

4 PM

Climbing 45:00 [3]

Bouldering followed by a little top-roping.

8 PM

Run 47:19 [3] 5.1 mi (9:17 / mi) +97m 8:46 / mi
shoes: Ravenna 9

Evening trot on the trail. Weather for Saturday looked crummy, so we decided to squeeze in a run this evening instead. Great choice. It was really nice out. With the full moon we didn't even need our headlamps once we were on the trail.

Tuesday Apr 16, 2019 #

11 AM

Run 57:24 [3] 6.19 mi (9:16 / mi) +93m 8:51 / mi
shoes: Ravenna 9

To the end of the trail and back. Had planned on doing some type of speed, but really wasn't feeling it so just took it easy and enjoyed the sunshine. Planned routes on an old West Point map.

Monday Apr 15, 2019 #

7 PM

Bike - Stationary 56:00 12.2 mi (13.1 mph)
ahr:123 max:141

Easy spin. 6x4 min moderate.

Sunday Apr 14, 2019 #

Run 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Speedcross 4 - Aqua

Warm up/down.

8 AM

Orienteering 17:49 [2] ** 1.09 mi (16:21 / mi) +24m 15:19 / mi
5c shoes: Speedcross 4 - Aqua

Rest of the controls on the model map. No flags.

9 AM

Orienteering race 1:38:30 [4] **** 7.93 mi (12:25 / mi) +223m 11:25 / mi
21c shoes: Speedcross 4 - Aqua

Long - 11.1 km (335 m)

Better day today. Ran within my navigational abilities. Drifted on my bearing a few times, but maintained map contact so no significant time lost. Fun course.

Day 2 - Long - Red - Splits

Saturday Apr 13, 2019 #

Event: QOC Junior Nationals

Run 10:00 [2] 1.0 mi (10:00 / mi)

Various warmups/cool downs.

8 AM

Orienteering 20:02 [2] ** 1.17 mi (17:07 / mi) +34m 15:42 / mi
7c shoes: Speedcross 4 - Aqua

Stopped at the model map on the way from our campsite to the o event.

11 AM

Orienteering race 52:19 [4] **** 3.97 mi (13:11 / mi) +78m 12:25 / mi
16c shoes: Speedcross 4 - Aqua

Middle - 4.8 km (75 m)

Not a good day. Ran too fast which led to lots of mistakes. On a positive note I’m happy with my fitness, but it doesn’t help if I’m not running in the right direction. Woods were awesome.

2 PM

Orienteering race 20:43 [4] *** 2.1 mi (9:52 / mi) +39m 9:20 / mi
12c shoes: Speedcross 4 - Aqua

Relay - 3.1 km (50 m)

Relay with Kevin and Brooke M. I ran the first leg. The mass start was a lot of fun. I successfully navigated to the correct first control and had clean navigation throughout. So much fun to fly through the woods (in the right direction....one day it’s going to come together for me on red). Good way to end the day.

Day 1 - Middle - Red - Splits

Thursday Apr 11, 2019 #

4 PM

Run 39:20 [3] 4.04 mi (9:44 / mi) +61m 9:18 / mi
shoes: Ravenna 9

Easy run on the trail. Brought a map reading exercise.

Wednesday Apr 10, 2019 #

8 PM

Strength 25:00 [3]

Tuesday Apr 9, 2019 #

4 PM

Run 37:16 [3] 3.69 mi (10:06 / mi) +79m 9:28 / mi
shoes: Speedcross 4 - Aqua

First part of the flat white loop at South Park. So nice out!

Run 11:15 [4] 0.69 mi (16:19 / mi) +110m 10:54 / mi
shoes: Speedcross 4 - Aqua

5 x 1 min. hard efforts up the buffalo hill. Oof. Walked down in between. I had more in my legs than I was expecting.

Run 7:13 [3] 0.63 mi (11:27 / mi) +14m 10:43 / mi
shoes: Speedcross 4 - Aqua

Finishing up the trail loop.

Sunday Apr 7, 2019 #

10 AM

Run 1:54:25 [3] 12.83 mi (8:55 / mi) +359m 8:12 / mi
shoes: Ravenna 9

Long run on the Montour. Drove over to a trailhead to avoid the paved section and so I could run uphill first :) Only downside is the length of the hill...but running uphill for 4 ish miles must be good training. Beautiful day. Lots of people out. Should have brought some water. I was dragging the last couple of miles.

C • uphill for 4ish miles? 3