Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bigE

In the 7 days ending Apr 14, 2012:

activity	#	time	miles		km		+m
Orienteering	3	4:52:35	34.38	(8:31)	55.33	(5:17)	416
Cycling	5	2:25:28	39.4	(3:42)	63.4	(2:18)	5
Running	4	2:22:33	12.36	(11:32)	19.9	(7:10)	24
Total	8	9:40:36	86.14	(6:44)	138.63	(4:11)	445

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Saturday Apr 14, 2012 #

Running warm up/down 10:00 [1] ** 1.2 km (8:20 / km)
shoes: Inov-8 Oroc

Orienteering long 1:36:20 *** 14.4 km (6:41 / km)
shoes: Inov-8 Oroc

Reasonably technical Long. Fun race. Happy with my run all though annoyed that Eric Bone got me again this year. That guy really knows how to run a long. The Pack Runninng from WinSplits as always tells some interesting stories. Boris and I had a real battle going. My two bad mistakes were both on vague controls and in both cases I recovered in less then a minute. A few other suboptimal RC's but otherwise everything went according to plan.RouteGadget

Cycling warm up/down (Recovery) 10:00 [1] 2.3 km (4:21 / km)
ahr:95 max:111

C • is that ? 7

Long - Blue - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

Running warm up/down 20:00 [2] *** 4.0 km (5:00 / km)
shoes: Asics Hyperspeed 4

Orienteering (Sprint) 18:01 [3] *** 18.1 km (1:00 / km)
shoes: Asics Hyperspeed 4

Solid run. Good start to the weekend. A couple simple mistakes but otherwise very clean. Did a good job of opening up the throttle when given the opportunity.

2nd and 1st fastest times on the two long legs!!! That's the Wednesday night trainings kicking in.

C • Nice! 7

Sprint - Red/Blue - Splits

Wednesday Apr 11, 2012 #

Cycling 25:00 [2] 11.2 mi (2:14 / mi)
shoes: Clips

6 PM

Running intervals 1:22:33 * 10.7 km (7:43 / km) +24m 7:38 / km
ahr:132 max:194 shoes: Asics Hyperspeed 4

Enough detail to make this week mildly technical. Enjoyed the unconventional challenge off the start. Once I noticed the distortions where the parkway passes over top of the contours the map materialized very quickly.

C • Unconventional 1

Tuesday Apr 10, 2012 #

Cycling 35:00 [2] 12.0 km (2:55 / km)
shoes: Clips

Running 30:00 4.0 km (7:30 / km)
shoes: La Sportiva Crosslite

Monday Apr 9, 2012 #

Cycling 50:00 [1] 22.0 km (2:16 / km)
shoes: Clips

Huge thanks to everybody from GHO who put together this big weekend. Great training and great prep for the races to come!

Sunday Apr 8, 2012 #

10 AM

Orienteering (Middle) 51:35 **** 6.18 km (8:21 / km) +50m 8:02 / km
ahr:164 max:187 shoes: Inov-8 Oroc

Mixed feeling about this one. Rocky Ridge is super tricky. Tried to use the water as attackpoints but it was so dry this wasn't really effective. Generally ran really well up until the control circle. Toilet paper would have been better then the orange ribbons. You can't be colour deficient to white, and no pickup necessary. About 11 minutes of error related to this. Almost spiked #6 but hit the area underneath 'E' and couldn't re-orient. All together a great training, somewhat frustrated I couldn't do it justice. QuickRoute

Orienteering 39:45 **** 5.06 km (7:52 / km) +23m 7:41 / km
ahr:159 max:179 shoes: Inov-8 Oroc

This one went much better all though I was mad that I botched the last control. The cloud completely obstructed the ridge before the control and I wasn't confident enough to run to the top in fear that I had missed the orange ribbon. Then when I finally got to the top I couldn't see the ribbon anyway. Had to bounce off the trail. Between the subtle terrain and the cloud it was very difficult to precision orienteer. On the plus side, most of this one went really well. Map to come later.

Orienteering (Corridor-O) 1:26:54 ** 11.6 km (7:30 / km) +343m 6:32 / km
shoes: Inov-8 Oroc

8 PM

Cycling 25:28 9.08 km (2:48 / km) +5m 2:48 / km
ahr:142 max:166 shoes: Clips

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