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Attackpoint - performance and training tools for orienteering athletes

Training Log: fzendt

In the last 7 days:

activity # timemileskm+m
  Orienteering3 2:34:33 8.44(18:18) 13.59(11:22) 99
  Bicycling1 1:36:37 25.72(3:45) 41.39(2:20) 367
  Power Yoga2 1:30:00
  Weight training2 1:20:00
  Running1 28:28 2.5(11:22) 4.03(7:04)
  Total7 7:29:38 36.67 59.01 466
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Wednesday Jan 27 #

5 PM

Weight training (arms and shoulders) 30:00 [3]

Power Yoga (Intermediate/Advanced lev) 45:00 [3]

Tuesday Jan 26 #

2 PM

Orienteering (woods/trail running) 1:03:56 [3] 6.53 km (9:47 / km) +99m 9:06 / km
ahr:140 max:181 shoes: VJ MaxX

Went to Bert Adams to check out some more of the map around my draft courses. My plan was to run the Red course. Check to see how it looked in the lowland west of the power line aftrer the rain yesterday. The marshy area there had standing water but otherwise it was very runnable - completely dry feet. Everything was going well up to Red #6. I checked out a couple Orange control sites along the way. Felt tired running. Crossed the creek and started up the gully to last year's infamous rootstock by the gully/gully junction. That's where I noticed all the logging that was done. Crossed the ridge which had even more logging on it. Basicly the whole north end of the map has been burned and logged. Puts a bit of a wrench in the orienteering. On one hand the burned areas were weird to look at but very nice to run in. But most areas had been logged afterwards which resulted in a big mess. Still runnable, but required a lot of picky your way.

Monday Jan 25 #

4 PM

Weight training (arms and shoulders) 30:00 [3]

Weight training (core) 20:00 [3]

Power Yoga (Intermediate/Advanced lev) 45:00 [3]

Sunday Jan 24 #

2 PM

Bicycling 1:36:37 [3] 41.39 km (2:20 / km) +367m 2:14 / km
ahr:133 max:160

Bicycling out and back on Lower Roswell - Riverside - Eves Rd. Included the loop around Martin Lake in both directions. Beautiful day, sunny and mid-50s. Was overdressed - had to stop and remove a layer. Traffic was light and not very many other cyclists either. Really enjoyable ride, had a great time on the downhills, blazed them as much as possible. Getting better at the high(er) speed turns. I felt really good today, managed to keep pushing it the whole way. Probably the fastest I've ever done it.
The river is still high. Didn't see any deer today.

Saturday Jan 23 #

12 PM

Orienteering (O training) 54:41 [2] 3.86 km (14:10 / km)
shoes: VJ Falcon Blue

O training at Sweetwater - East. Met Austin F., Lauren S. and Erik W. to train on the Sweetwater east side after last week's O-meet. Austin wanted toi run the Blue course as he didn't get cahnce to do that last Monday, he went to Dauset Trails instead. Erik re-ran his Orange course. I thought I'd try the Red course or do something with Lauren or Erik. Decided to follow Lauren for her first two controls on the Brown-X course. She's making some rookie mistakes that should be easily fixable, not pace counting when it would help her with judging distance, not reading the contours well enough, trying to depend on trails too much. It was actually rather nice to be in the woods with someone else. So I followed her for the rest of her course rather than taking on the rest of the Red course.

The east side has some areas of really nice, open woods. The rather deep dried leaves which get real slippery on the steep slopes make it a bit tiring.

Beautiful day, sunny, clear blue sky, may have hit 60 F.
3 PM

Orienteering (O training) 35:56 [3] *** 3.2 km (11:14 / km)
ahr:141 max:172 shoes: VJ Falcon Blue

Austin brought corridor-O maps that he made last weekend for training with the COC juniors. So I tried that after a suitable break from running with Lauren. The once or twice I've tried corridor-O I found it very difficult and today was no different. Wasn't even a particularly narrow or difficult corridor. And I know the park so well I thought it would be easy. In retrospect the first half I did better than I thought I was doing. Did get pretty tired about half way through. Definitely think I was outside the corridor for two or three hundred meters early in the second half. Recovered from that, at least partially due to knowing the area so well. Ran out of gas the last few hundred meters. But it was a good exercise none the less.

Friday Jan 22 #

4 PM

Running (woods/trail running) 28:28 [3] 4.03 km (7:04 / km)
ahr:144 max:165 shoes: VJ MaxX

Went to Bert Adams Scout Reservation for a look around before planning courses for our meet next month. Checked out the area below the dam and also west of the power line. Below the dam is marshy but passable, and this is after some rain yesterday. Hillside west of the power line looks fine. The lowland down near the river was fine for running also. Actually it was very fine for running as it obviously floods occasionally or even more often that that, so the vegetation was very sparse. Not particularly muddy today, some areas of mud but they were easily avoided. The trail down there would be very hard to follow if not for all the trail markers. From an orienteering standpoint following the trail is not necessary as the whole area is so runnable.
After the 5.6km/2hr walkabout I took a half hour break and then went for a 30 min run (jog actually as that's the best I can do). Wanted to go around the lake since I have never been on the south side of it. Woods looks pretty nice and open over there.

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