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Attackpoint - performance and training tools for orienteering athletes

Training Log: Spike

In the last 7 days:

activity # timemileskm+m
  MTB cycling4 3:15:00
  running5 2:45:00
  orienteering1 23:06 2.55(9:04) 4.1(5:38)20c
  Total6 6:23:06 2.55 4.120c
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1:30
0:00
WeThFrSaSuMoTu

Tuesday Jul 25 #

MTB cycling 50:00 [1]

MTB on the roads and gravel of west campus. I did several Half-Ulrik's.

When I got home I spent some time cleaning out the old car. I sweated a lot. It is not so nice to be outside right now.

1

Monday Jul 24 #

running 45:00 [2]

Easy jogging at Lexington Lake ( a new JoCo park just west of DeSoto ). Lots off spider webs and downed trees on the trails. Hot when out in the open. It'll be worth mapping, but nothing special. It'll also be a convenient place for a run on the way home from work.

I started my new job today. So far, so good.

1

Sunday Jul 23 #

8 AM

orienteering 23:06 intensity: (26 @1) + (19 @2) + (1:21 @3) + (21:00 @4) 4.1 km (5:38 / km)
ahr:163 max:177 20c

Sunflower State Games. Fritz set the course on a brand new map. It was fun to run on a new map and in an area I'd never been to.

Warm, but not nearly as bad as it was yesterday.

I put on my cooling vest after I ran and it felt very nice. The idea is to use it before a race, but I was in a bit of a hurry to get warmed up and started.

Remider - buy a sweat band. On these summer races I get a lot of sweat in my eyes.

I ran ok. I got a little behind with the map reading at the pass through at 10 and had to come to a stop to make sense of the pass through. I also started feeling slow/tired on the way to 12. I ran into a tree on the way to 15 when I was looking at the map. That hurt a little. I was lucky that I hit the tree with my shoulder instead of head on.

I think most of my route choices were ok. I'll do some analysis and measuring to see if I missed anything. I didn't see the option on 5 of continuing west out of 4 on the little path. I didn't notice it on the map. When I was coming to 4 I saw the path in the terrain, but I had already decided to turn around and retrace my steps out of 4 (and I figured it was an out-of-bounds area). I also didn't see the left route on 5-6, or I saw it but all of those uncrossable walls made me worried that I wouldn't be able to get through and I figured I didn't want to spend much time making the decision when the right route seemed reasonable.

5

http://sprintseries.org/doma/show_map.php?user=spi...

running 10:00 [2]

Jogging around to warm up.

Saturday Jul 22 #

Note

Bonner Park orienteering with GPS track and some explanation/narration:

https://youtu.be/GVkS8nkakt4

Note

Lawrence, KS (66047)
Fair
100°F (feels like 112°F)

That's enough to keep me from running or biking today. I did manage to spend a bit over half an hour doing yard work.

I also worked on a little sewing project. I got really hot while biking yesterday (100F and "feels like" 111). And, I got worn out doing yard work today. And, I spotted some Tour De France riders warming up with cooling vests. So, I made a cooling vest.

I got 3 of those blue ice packs at the nearby CVS. Two are 4x10 inches and one was about 10X10 inches. I found a ragged old short sleeve shirt. I sewed pockets inside the shirt to hold the ice packs. The small ones are on the front and the large one is on my upper back. I chopped off the collar and most of the sleeves (making it a bit more vest-like). I'm testing it out right now, sitting in a chair and wrapped in the ice packs. It is quite nice.

I think I will make a few alternations to make the shirt fit a little tighter so that the ice packs are held tighter against me.

Friday Jul 21 #

running 35:00 [2]

Pre-breakfast jog on west campus. Temp was 78F at 6:30 a.m. but there was a little bit of a breeze and it felt pretty comfortable in the shade.

I saw a couple of interesting birds - an Orchard Oriole and several Scissor Tailed Flycatchers. We're at the north edge of the normal areas you see the Scissor Tailed Flycatchers.

Today is the last day of my between-jobs week. It sure has gone quickly.

1

MTB cycling 50:00 [1]

After lunch and a few errands, I had to relax a bit. This non-working life is surprisingly busy (though it ends on Monday).

I decided to hit the blue trail at Clinton and started from Lake Henry. It was fun and I felt like my technique was a bit better than last time at Clinton. I still struggle with roots and rocks on uphills.

I got a bit overheated after about 35 minutes and did a little rest and then biked the last bit slower. The weather when I started with 100F with a "heat index" of 111.

1

Thursday Jul 20 #

running 35:00 [2]

Easy jog on west campus before breakfast. Yesterday's morning run felt fine, but today felt like a chore. Still, I'm glad I got some running. We're in a "heat advisory" so anything outdoors is a chore. Might try to do some easy MTB riding in the late afternoon.

1

MTB cycling 55:00 [1]

MTB on the river trails. As I pulled into the parking lot the radio announcer said that the temp was 100F at the Lawrence airport. But on a bike, taking it fairly easily, and in the shade on the trails it wasn't too bad.

1

Wednesday Jul 19 #

running 40:00 [2]

I shuffled around on west campus before breakfast (and while the temps were still reasonable).

An interesting editorial today:

http://www2.ljworld.com/news/2017/jul/19/editorial...

I wish they'd recognize the $900,000/year in on-going savings that came out of the performance audit of solid waste.

1

MTB cycling 40:00 [1]

Hot out there when I biked at Clinton. I haven't been on the MTB trails out there in a long time. I was on the blue trail from the trail head to the stream crossing, then turned around and rode back to Lake Henry, then took roads back to the car. At the turn around I spotted a Belted Kingfisher, so that was pretty nice.

The blue trail is a bit technical, with roots and rocks. There are a few spots where I got off the bike. There were a couple of times when I got a bit out of control, but not so bad that I crashed.

I had lunch with Pam at Free State. That was nice. I know they were glad to see her. Pam and Dad used to eat there every Friday (if they were in town). Pam hadn't been back since Dad died. Alex was glad to see her. FSB is also the last place where I talked with Dad. We had lunch there a couple of weeks before he died.

Also, I got the car registered. I didn't realize that a sale within the family requires no sales tax. That was a very pleasant surprise (and another form, "affidavit of relationship," to complete).

1

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