Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rjb3

In the 30 days ending Apr 30, 2018:

activity

time

miles

Trail running

9:16:43

37.43

(14:52)

60.24

(9:15)

Orienteering

8:01:09

15.14

24.36

350

42c

Strength (machines)

8:00:00

Elliptical

2:40:00

Balance

1:14:00

Walking

1:00:00

Total

30:11:52

52.57

84.6

350

42c

[1-5]

30:11:46

2:00

0:00

» now

Monday Apr 30, 2018 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1350 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance (Strong Board) 10:00 [1]

2 + 4 + 4

Sunday Apr 29, 2018 #

10 AM

Orienteering 1:37:40 *** 5.53 km (17:39 / km) +175m 15:15 / km
ahr:111 max:146 9c

Troll Cup at Mount Tom
Brown-Y M75

Again, no map. I finished wet and cold. Changed and had some lunch first, and went back to the assembly ares to get my jacket. The maps were available but were identified (mostly) by bib number (pre-written). Of course I didn't remember the number and at this time I had no ambition to make the round trip again.

As for the course: I remember making 3 more difficult then needed. It was, after all, the road crossing. And then there's 8. I did a 180 leaving 7 and it took me a long time to figure this out. The only plus was when I finally got going in the right direction, I went through 7 again, thus learning where I was.

Route

BrownY2 - Splits

Saturday Apr 28, 2018 #

10 AM

Orienteering race 59:23 [3] 5.63 km (10:33 / km) +175m 9:07 / km
ahr:135 max:158 10c

Troll Cup at Mount Tom
Brown-Y M75

It's hard for me to describe my course without the map in front of me. I had to leave before the maps were released, and didn't think to pick it up on Sunday.
For the most part I had a good run. I remember the up hills going to 4, 5 and 6. I apparently lost some time at 7, but I din't remember why. Unfortunately (or not), I lost all of my competition ( a DNF and an MP).

Route

BrownY1 Day 1 - Splits

Thursday Apr 26, 2018 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1450 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance (Strong Board) 10:00 [1]

2 + 4 + 4

Tuesday Apr 24, 2018 #

Note

Eel monitoring at Black Creek.

American Eels: 2021
Other eels: 23

9 AM

Trail running 56:35 6.28 km (9:00 / km)
ahr:142 max:170

Baird Park
Sunny and warmer - low 60s. Still tired from this weekend.

Monday Apr 23, 2018 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1330 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance (Strong Board) 10:00 [1]

2 + 4 + 4

Sunday Apr 22, 2018 #

9 AM

Orienteering race 1:01:42 *** 4.53 km (13:38 / km)
ahr:132 max:151 12c

West Point National Meet, Day 2
Rockhouse Mountain. Brown (4.0 km / 90 m)

Route
1. Went right around the laurel and ended up too low.
2. OK
3. OK.
4. Overran this by about 20 meters, but I was checking behind and saw it.
5, 6, 7, and 8. OK.
9. This seemed to take forever. It was nice to have enough energy to jog through the Start assembly area. Lost some time in the circle.
10 - F. Straightforward. The biggest effort was keeping moving.

Day 2 - Lake Welch - Brown - Splits

Saturday Apr 21, 2018 #

9 AM

Orienteering race 57:03 *** 4.62 km (12:21 / km)
ahr:118 max:159 11c

West Point National Meet, Day 1
Lake Frederick. Brown (3.9 km / 100 m)
I had a very early start and was rather cold waiting for my start. Not a problem once I got going.
Route
1. Attacked from the road. It probably would have been faster going in from the trail.
2. OK
3. Trail, road, small trail. Although the small trail was somewhat overgrown, it went to within three meters of the control.
4. OK
5, 6 and 7. A little sloppy on each of these, but no big problems.
9. OK
10. Easy enough; I was just glad my knees survived the long downhill.
11. Kind of fun running the open field (downhill!).
F. Not much energy left for the run in.

Day 1 - Lake Frederick - Brown - Splits

Thursday Apr 19, 2018 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1400 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance (Strong Board) 10:00 [1]

2 + 4 + 4

Wednesday Apr 18, 2018 #

Trail running 1:34:00 [2] 10.0 km (9:24 / km)

Baird Park
Cloudy, mid 40s. No FR, so distance is an estimate.

Tuesday Apr 17, 2018 #

Note

Eel monitoring. Not!
The trap was pulled out of the water yesterday because of the anticipated heave rain and high water. Today's shift was supposed to re-install the trap. But the water level was quite high and with the temperature in the 40s, no action was taken.

Monday Apr 16, 2018 #

Elliptical warm up/down 20:00 [3]

Interval program. Level 16. 1390 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance 10:00 [1]

2 + 4 + 4

Sunday Apr 15, 2018 #

9 AM

Trail running 56:00 6.3 km (8:53 / km)
ahr:144 max:167

Baird Park
Gray, damp and cold. It took some effort to convince myself to get out.

Saturday Apr 14, 2018 #

2 PM

Orienteering 1:25:21 4.05 km (21:04 / km)
ahr:118 max:146

Muscoot Farm.
Beautiful day. Sunny and 70s. Picking up a few controls after our event. Rather sloppy navigating toward the end.

Thursday Apr 12, 2018 #

Orienteering 2:00:00 [1]

At Muscoot Farm putting out some of the controls for Saturday's event. Pleasant day.

Wednesday Apr 11, 2018 #

10 AM

Trail running 59:02 6.32 km (9:21 / km)
ahr:140 max:163

Baird Park
Sunny but still chilly, mid 40s. Tired and sluggish.

Tuesday Apr 10, 2018 #

Walking 1:00:00 [1]

Snake Hill in Newburgh. A little exercise before the fence building at Crystal Lake.

Note

Fence building project with Scenic Hudson at Crystal Lake. There was supposed to be a school group helping, but they cancelled at the last minute. So there was a call for volunteers. The fence is split rail and it bounds a new parking area at the lake. Spent about five hours doing this.