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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Oct 4, 2014:

activity # timemileskm+m
  Orienteering3 2:05:05 6.89(18:09) 11.09(11:17) 13524 /24c100%
  Running2 22:03 1.84(11:59) 2.96(7:27)
  Total5 2:27:08 8.73(16:51) 14.05(10:28) 13524 /24c100%

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Saturday Oct 4, 2014 #

11 AM

Orienteering race 52:20 [5] *** 4.2 km (12:28 / km) +90m 11:15 / km
spiked:8/8c shoes: Integrators Orange

US Long Champs, Letchworth State Park East. 9th overall on Brown, 5th US in M65. Navigated well, but way too cautious and conserved too much energy (as a result of recent runs at Calero and Big Basin), leaving me with a lot left at the end. I was particularly slow on #8, when I was in the right place the whole time but couldn't identify anything that would give me confidence.

I was very accurate once I was near controls, with only a few seconds lost at #3 (off to the right by 25m) and #10 (due to mis-mapped thicket).

Orienteering warm up/down 6:00 [2] 0.5 mi (12:00 / mi)
shoes: Integrators Orange

Didn't leave a lot of time for warming up, and didn't really need it as I planned to start slowly.

Orienteering warm up/down 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Integrators Orange

Good cool down around the grass field before boarding the bus. At the time, I was feeling good about my navigation, and hadn't yet realized that I hadn't run hard enough.


Long Brown Y - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals
 
2 PM

Orienteering race 14:45 [5] *** 1.9 km (7:46 / km) +45m 6:56 / km
spiked:16/16c shoes: Salomon SC 3 blue

US Sprint Champs, Genesee Valley Park, Rochester, NY. Excellent run, come in first US in M65. Larry Konotopetz of Canada was 39 secs ahead, PG in M70 only 25 secs ahead. Didn't lose anything to navigation errors; lost maybe 4 secs to route choice errors and another 5 to unfortunate circumstances, and maybe 5 or 10 because I got a stitch in my side and couldn't run quite as fast as my legs would have gone. About as close to a perfect race as I've ever done.

Judging by PG's GPS, I ran 1.63 miles. This includes the longish run from the start of timing to the start triangle (a rather poor design).

Orienteering warm up/down 16:00 [2] 1.2 mi (13:20 / mi)
shoes: Salomon SC 3 blue

Warm up: 10 mins, mostly jogging to start. Probably should get back to doing a more intense warm up.

Cool down: 6 mins on the grass.


Sprint Brown - Splits

Thursday Oct 2, 2014 #

12 PM

Orienteering 30:00 [2] 1.0 mi (30:00 / mi)
shoes: Salomon SC 3 blue

Letchworth State Park. George and I walk around a few controls on the permanent course. The features in these woods are very subtle compared to the Bay Area!

Beautiful fall day, and the gorge is pretty cool!

Wednesday Oct 1, 2014 #

Note
(rest day)

Midday flight with George and Leslie to Rochester, NY via Baltimore. Get to our motel around midnight.

Tuesday Sep 30, 2014 #

7 AM

Running (Easy distance) 12:33 [3] 1.14 mi (11:00 / mi)
shoes: Kayano 16 White

Front of house. Two loops, taking it easy. Felt much better than yesterday, but not as good as I'd like to feel so close to a big meet. Still 72 hours before the Sprint Champs, so still time to recover further.

633, 600

Running warm up/down 3:30 [2] 0.2 mi (17:30 / mi)
shoes: Kayano 16 White

Cool down

Monday Sep 29, 2014 #

12 PM

Running (Easy distance minus) 6:00 [2] 0.5 mi (12:00 / mi)
shoes: Kayano 16 White

Very slow jog in front of house (short loop), but my legs really aren't ready to run, so stop after half a mile.

Sunday Sep 28, 2014 #

Note
(rest day)

Planned to not run Day 2; sore toes made it easier to stick with that choice.

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