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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Sep 15, 2013:

activity # timemileskm+mload
  map hiking4 10:30:00252.0
  orienteering2 2:30:3660.2
  hiking1 1:24:15 4.14(20:22) 6.66(12:39) 21235.5
  strength & stretching2 1:23:24 0.28 0.45 136.7
  Total9 15:48:15 4.42 7.11 213384.4
  [1-5]9 15:46:16

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Sunday Sep 15, 2013 #

orienteering 1:02:38 [3]

Brown course. Had planned on Green but I was pretty tired and decided Brown would be more fun. A couple of hesitations but no real problems. I really do know the park really well and know that I save a lot of time by just knowing where things are. For instance, it's hard to see one of the trails on the map but I know it's there so I just run for it whereas if I didn't know I'd have to spend time figuring out how to get down the hill. And the contours in one area are really confusing but I've already spent time sorting it out so I don't have to during the course. Anyway, had a good time. Didn't run much though. Packing a few too many extra pounds again.


Got stuck at the park doing epunch until 4pm. Long day.

Saturday Sep 14, 2013 #


Also organized a little relay at the end of the day using one of the exercises that people enjoyed.

All in all, I think the advanced training went well. I had streamered 4 exercises and gave everyone the maps and talked about what each exercise was designed to work on. About 15 people took off and just did them on their own, another 15 or so (mostly cadets with some other fast runners thrown in) went with Mark Cornish who would start them on exercises and then regroup with them afterwards and go over things. That left another dozen or so and Corrine Porter and I split them into a group that wanted to just walk and go as a big group and those that wanted to jog a bit and do things more solo. I took the walkers as a group and Corrine took the others. For the first time that I've done training, the groups were homogenous enough to work well and I think everyone got something out of it.

orienteering 1:27:58 [3]

Night-O with Anne Fitch. Nice course but I was really beat by the end. Had a great time with Anne. One miss for a few minutes but mostly just slow.
10 AM

map hiking 2:00:00 [3]

Advanced Training: Took a group out on the route planning exercise and talked about using big features to navigate along and thinking about what you want to see in front of you and not just trying to figure out where you are. Several really seemed to get the idea.
1 PM

map hiking 2:00:00 [3]

Advanced Training: Took the same group out on the O-terval course. It was good practice on a different part of the map with slightly different terrain but we didn't really do the course as intervals. I walked behind everyone collecting streamers and shepherding those that were getting off course. Again, tried to get them to think about what they should be seeing and not just after they got there.

Friday Sep 13, 2013 #

map hiking 4:00:00 [3]

Hanging streamers for the 4 advanced training exercises. Nice day out but I was slow.

Wednesday Sep 11, 2013 #

map hiking 2:30:00 [3]

Fine tuning courses at FCN after getting some feedback from test runners.

Very hot and humid and my battery died on the fan half way through so buggy for a bit as well. Luckily the wind picked up near the end and kept things bearable.

Was going to drive to a far section of the map but then decided the 25 contour line climb back to the car would be good for me. Drenched by the time I got done. And to think it's supposed to be in the 40's at HR overnight this weekend.


Just checked - it's actually supposed to be in the 30's!!

Tuesday Sep 10, 2013 #

strength & stretching 40:00 [3]

TNT - Core DVD with Sandy while Karl ran.
4 PM

hiking 1:24:15 intensity: (1 @0) + (3:23 @1) + (15:29 @2) + (45:46 @3) + (19:12 @4) + (24 @5) 4.14 mi (20:22 / mi) +212m 17:34 / mi
ahr:119 max:146

Pre-TNT hike with Sandy.

Monday Sep 9, 2013 #

7 PM

strength & stretching 43:24 intensity: (1:58 @0) + (1:58 @1) + (23 @2) + (18:19 @3) + (19:25 @4) + (1:21 @5) 0.28 mi (2:34:52 / mi) +1m 2:33:20 / mi
ahr:127 max:146

Stair repeats: (5 minutes double stairs, 5 mins single) x 4 plus a little warm up and cool down.

I like the way garmin shows me visiting my neighbor.

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