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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Mar 13, 2010:

activity # timemileskm+mload
  orienteer2 1:37:24 4.72(20:38) 7.6(12:49)11c315.1
  erg2 50:0056.0
  run1 40:00 3.05(13:08) 4.9(8:09)157.0
  weights2 40:0040.0
  walk2 34:04 0.79 1.2839.8
  run/walk2 30:0030.0
  Total7 4:51:28 8.56 13.7811c637.9
  [1-5]7 4:51:17

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Saturday Mar 13, 2010 #

run/walk warm up/down 10:00 [1]

11 AM

orienteer 56:26 intensity: (18 @1) + (3:39 @2) + (32:52 @3) + (19:19 @4) + (18 @5) 4.1 km (13:46 / km)
ahr:156 max:181


PTOC race at Smithville Lake. My first time on this map, although Mike and I used to run on the bike trails here. Woods are typical KC crap, but control 12 had me literally cursing the course setter, out loud. Not a good idea in front of some kids, but I couldn't help myself.

Had a hard time finding a route to 3. I kept trying to read the trails and vegetation, which was not a good idea on this map. Also couldn't seem to follow a straight line. After that, I settled down and moved fairly well.

Still chasing my elusive goal of completing an orange course in 10 min/k this winter. I was able to hit 10 min/k on last weekend's sprints, but I'm still not strong enough in tough vegetation, or hilly courses. But I think it helps me to push the pace a bit (I can get lazy) and work on reading the map on the run.

map and route

Thursday Mar 11, 2010 #

Note

Updated weekend entries with consistency numbers, and QuickRoute maps.


6 PM

erg 30:00 intensity: (24:00 @1) + (6:00 @2)

weights 20:00 [1]

Wednesday Mar 10, 2010 #

6 PM

walk (warm up) 10:00 intensity: (8 @0) + (8:19 @1) + (1:33 @2) 0.95 km (10:31 / km)
ahr:109 max:135

walk (cool down) 4:04 intensity: (2 @0) + (15 @1) + (3:13 @2) + (34 @3) 0.33 km (12:24 / km)
ahr:127 max:163

run 40:00 intensity: (1 @0) + (4 @1) + (2 @2) + (2:38 @3) + (37:15 @4) 4.9 km (8:09 / km)
ahr:165 max:174


The rainy season has begun, so I knew I couldn't go to Clinton tonight. I went to the levee and ran there for the first time. Kind of boring, and a bit hard on the body, to run on a unchanging surface.

I always get confused about running gear when the weather changes. As I was packing this morning, I was thinking: 55 degrees. When I ran, it was 50 degrees, steady rain, slight wind. I got cold coming back. I was supposed to walk for 10 minutes at the end, but after 4 minutes I jumped in the car and headed home. Last time using the headlight this season.

Tuesday Mar 9, 2010 #

erg 20:00 [1]

weights 20:00 [1]

walk 20:00 [1]

Monday Mar 8, 2010 #

Note


Download my tracks and added them to this weekend's entries. Maps coming later.

Sunday Mar 7, 2010 #

run/walk warm up/down 20:00 [1]

10 AM

orienteer 40:58 intensity: (19 @1) + (2:24 @2) + (28:01 @3) + (10:14 @4) 3.5 km (11:42 / km)
ahr:154 max:177 11c


Orange course at Hawn, not an A event. Perfect choice for me today. Pleased that I was able to run a large portion of the course. Navigation was easy, and I had a clean race.

Nice event by SLOC. Very good courses, all the cntrols were in the right place, no problems with e punches. Lack of volunteers meant some of the nice touches, like clocks at the start and posted results, were missing. Perfect weather and small attendance meant everyone hung around the finish. Great socializing.

Thanks to everyone at SLOC.

O highlight of the weekend was winnng the finish chute split on Friday. Overall highlight was hanging with new and old friends from SLOC, MNOC, Chicago, Michigan and WI. Reminded me of my early days in O.

consistency: 15.8%
time lost: 0.0%

map and route

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