Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Mar 12, 2023:

activity

time

miles

Walking

1:24:01

3.62

(23:11)

5.83

(14:24)

Orienteering

1:15:53

4.33

(17:31)

6.97

(10:53)

164

31 /

32c

96%

Running

52:16

4.33

(12:05)

6.97

(7:30)

Total

3:32:10

12.28

(17:16)

19.77

(10:44)

211

31 /

32c

96%

0:58

0:00

» now

Sunday Mar 12, 2023 #

Event: BAOC Joe Grant

12 PM

Orienteering race 57:45 [5] *** 2.87 mi (20:07 / mi) +146m 17:22 / mi
ahr:147 max:181 spiked:16/16c shoes: Salomon Spikecross 5 GTX

Joe Grant B-Meet. Difficult drive getting there due to flooding, didn't arrive until 11:45 - and then there was a downpur. But decided to brave it, and started at 12:30, the last possible time. Fortunately, the rain pretty much stopped by the time I got to #5.

Stayed in touch with the map the entire way, always knowing where I was and nail all the controls (even though I couldn't use my magnifier because of the rain). Only problems had to do with figuring out how to get down, across and then up the other side of the several muddy-walled monster gorges. Though I was slow on all the uphills (like #5, #8, #9), felt pretty strong throughout.

First on Brown.

[Orienteering race]

Brown - Splits

Friday Mar 10, 2023 #

10 AM

Walking 44:01 [3] 1.82 mi (24:08 / mi) +47m 22:20 / mi
ahr:102 max:161

Running 9:16 [3] 0.81 mi (11:28 / mi)
ahr:171 max:183

Running 5:30 [3] 0.35 mi (15:52 / mi)
ahr:165 max:169

Wednesday Mar 8, 2023 #

10 AM

Running warm up/down 2:01 [3] 0.15 mi (13:28 / mi)
ahr:119 max:139 shoes: Bright Blue Speedcross 5

Short warm up to and from the outhouse nearby.

Running (Intervals) 17:08 [3] 1.74 mi (9:51 / mi)
ahr:145 max:179 shoes: Bright Blue Speedcross 5

Bon Tempe, Sunnyside Trail. Sunny, 48 degrees, trails muddy from yet more rain. Made up my mind, though, to just run through wet spots, and pretty much did that.

Short on time, thought I'd just run 2 miles on the Sunnyside, quick but not pushing too hard because of Joe Grant coming up on Sunday. But legs felt great and started off at a good pace immediately, reaching the little pump house in 825, probably the fastest ever. But I was really winded at that point, so decided to turn it into intervals: Jogged for a minute, than ran even faster back (under 8 min pace at points) - 744, likely the fastest ever.

E end Sunnyside - 825 - pump house [59 rest] - 744 - E end Sunnyside

Limiting factor was definitely my breathing. I should do more interval work in the coming months (as opposed to "long" slow distance, e.g., around the lake).

[Intervals]

Running warm up/down 6:00 [2] 0.38 mi (15:47 / mi)
shoes: Bright Blue Speedcross 5

Cool down. Legs still felt good.

Failed to hit the start button on the watch, so stats are approximate.

Tuesday Mar 7, 2023 #

4 PM

Walking 40:00 [2] 1.8 mi (22:13 / mi)
shoes: Kayanos 24 White

San Anselmo. Sunny, high 40's but a very chilly wind.

Walk with L to Marin Coffee for a 7-layer bar, then the bookstore, and finally Wallgreens. That included walking on both sides of Sir Francis Drake where I'd never walked before.

Monday Mar 6, 2023 #

11 AM

Running warm up/down 6:20 [3] 0.57 mi (11:07 / mi)
ahr:137 max:148

UC Berkeley. Felt pretty good warming up :)

Orienteering 18:08 [4] **** 1.46 mi (12:25 / mi) +18m 11:57 / mi
ahr:146 max:167 spiked:15/16c shoes: Bright Blue Speedcross 5

UC Berkeley. Sprint course designed by Matej. Went out there with George.

Strong throughout except on the stairs.

[Orienteering Sprint practice]

Running 6:01 [3] 0.33 mi (18:04 / mi)
ahr:128 max:158

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