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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bgallup

In the 7 days ending Aug 18, 2012:

activity # timemileskm+ft
  Running2 57:08 6.22(9:12) 10.0(5:43) 166
  Orienteering1 28:32 3.37(8:28) 5.43(5:15) 134
  Total3 1:25:40 9.59(8:56) 15.43(5:33) 300
  [1-5]3 1:25:28

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Thursday Aug 16, 2012 #

Note

cannoli-o QR.

also, it's particularly cool to look at the route from yesterday, flip to satellite, and zoom all the way in - to the point you get the 3/4 perspective photo mode. it's like being there!

Wednesday Aug 15, 2012 #

7 PM

Orienteering 28:32 intensity: (8 @1) + (11 @2) + (41 @3) + (27:32 @4) 5.43 km (5:15 / km) +134ft 5:04 / km
ahr:171 max:179

alex and ed's north end-o. apparently ed got in good with the city's gis nerds, and spit out an absurdly high quality map in five minutes. sketched up a 5km course - with a few guesses regarding the legality of access - and off we were. total hoot, i'd do it again in a heartbeat. map and qr tomorrow, for sure.

cp1: easy, across the park
cp2: back across and around a building
cp3: north two piers and in. caught dean
cp4: north one more pier
cp5: apparently there was a passageway shortcut dean and ari saw that i did not.
cp6: this one was locked up like fort knox, but you could get to the south edge of the circle
cp7: apparently you could get just inside the north edge of the circle here - but i missed that passageway and got to just outside the west
cp8: easy one on a pier. saw ari heading in while i was heading out

so in my enthusiasm to try to hold ari off a little longer, i skipped cp9. apparently it was a cool alley run with some guys playing some sort of game. i had been eyeballing cp10 on the way to 8, and just got caught up thinking about it. as far as strategies for building a lead, though, skipping a cp is a pretty solid one.

cp10: couldn't get to this one... inside the coast guard base. more intrepid orienteers than i realized you could flank it on the west.
cp11: curiously mapped gate on the way to the softball field
cp12: nw corner of the softball field. fun fact, site of the great molasses flood of 1919. don't laugh, 21 people died. slowly.
cp13: inside a historical cemetary, closed at 5. didn't jump the fence, but ari did. he was really getting into this guerill-o thing.
cp14: bottom of a stair-filled parkish thing. ran up a stealthily-dog-shit-covered median, fortunately without incident
cp15: down an alleyway - could get the circle, but not the pin
cp16: apparently there was a small gap in a big gate that I missed
cp17: again, in the circle, but not the mark
cp18: front steps of limoncello. great restaurant, that.
cp19: cool huge tree inside a parking lot. should've tried to attack from the north. shrug.
cp20: another close, but no cigar cp
cp21: parkalicious
cp22: and back from whence i came

great course. five close-enoughs, one tragically-closed cemetary / test of decorum, and one barbed wired, coast guarded control. i give myself no points for 9, virtually none for 10, and half credit for 7 and 16. i'll call 13 bonus points i passed on. maybe there's some how-close-you got scoring method for guerill-o.

real happy with my route choices, almost completely (looking at you, cp19). stayed well connected, but lost the plot for 30-40s when i refolded the map - took awhile to make things work. real happy with my stamina, as well. no blazing speed, but proud to keep trucking the whole time. had to stop to read for 3-5s a few times, but other than that, aces.

ari was talking about a fascinating hubway-powered bike rogaine. i really hope he does something with that - killer idea.

Tuesday Aug 14, 2012 #

8 AM

Running 29:12 intensity: (2:45 @3) + (26:27 @4) 5.68 km (5:08 / km) +146ft 4:57 / km
ahr:161 max:175

another high heartrate tour-de-ben without much speed to show for it

Sunday Aug 12, 2012 #

9 AM

Running 5:42 intensity: (12 @0) + (7 @1) + (12 @2) + (3:29 @3) + (1:42 @4) 0.92 km (6:11 / km) +19ft 5:59 / km
ahr:151 max:165

warmup jog before trying out this 'track' thing. i'll edit out that blip later.

Running 22:14 intensity: (1:35 @2) + (4:18 @3) + (14:16 @4) + (2:05 @5) 3.4 km (6:32 / km) +1ft 6:32 / km
ahr:146 max:187

felt like trying out this intervals nonsense, so Girl, Dog and I walked over to the Danehy track. Not really understanding how to do intervals, the plan was to warm up, run a lap, jog a lap, loiter until my heartrate got reasonable, and then repeat three more times. I believe the hip kids call it a '4x400'. I was thinking a sensibly optimistic 5k race pace would be 7min/mi - and then I just lost the plot and went way too fast. Splits were 86, 86, 80, and 78. Pretty much tapped after that last one, too. annoying headwind on the back straight, but ended up faster for fighting it, it seems.

in fixing the screwy map, i butchered the recorded splits. bah.

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