Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 7 days ending Feb 26, 2012:

	activity	#	time	miles		km		+ft
	Adventure Racing	1	9:30:00	39.22	(14:32)	63.12	(9:02)
	Orienteering	3	6:27:28	23.81	(16:16)	38.32	(10:07)	1751	47 /	63c	74%
	Mountain Biking	1	4:25:36	21.3	(4.8/h)	34.28	(7.7/h)	449	30 /	32c	93%
	Commuting	4	3:57:04	68.7	(17.4/h)	110.56	(28.0/h)	3301
	Trail Running	1	1:07:49	8.37	(8:06)	13.47	(5:02)	464
	Strength	1	45:00
	Stretching	2	40:00
	Road Running	1	36:24	4.43	(8:13)	7.13	(5:06)	241
	Total	13	27:29:21	165.83		266.88		6206	77 /	95c	81%
	[1-5]	11	17:09:43
averages - sleep:7.4 weight:191.8lbs

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Sunday Feb 26, 2012 #

Event: QOC Pohick Bay

Note
slept:8.0

Had a lot of mucus in my throat. Don't think I am getting sick (although KT is) probably just from the race.

11 AM

Orienteering race 1:22:55 [4] **** 5.89 mi (14:05 / mi) +703ft 12:39 / mi
spiked:12/18c shoes: Scott ERide Grip

Ran the Blue course. Felt a little tired from yesterday's race at the start. Was moving a little slower and paying more attention to the map. This didn't seem to translate into less errors. Looking back at my splits it seems I like I really was just slow all around today. I started feeling stronger (as strong as usual) later on in the race.

Blue - Splits

Saturday Feb 25, 2012 #

Event: SBB Rogaine & Land Nav Challenge

Note
slept:5.5

7 AM

Adventure Racing race 9:30:00 [0] 39.22 mi (14:32 / mi)

8 AM

Orienteering race 2:24:39 [4] **** 9.33 mi (15:30 / mi) +516ft 14:44 / mi
spiked:19/27c shoes: INOV8 Roclite 295

Had several issues overshooting and passing right by checkpoints. Was still able to move quickly and have a fairly good time but know it should be faster.

Two points were labeled woodline but neither were on the edge of a forest. Not sure he knew what woodline meant.

11 AM

Mountain Biking race (MTBO) 4:25:36 [4] **** 21.3 mi (4.8 mph) +449ft
spiked:30/32c shoes: Salsa Moto Rapido

This was Orienteering with a Mountain Bike. There was not a ton of riding and required constant mounts and dismounts. I opted to bikewhack several sections instead of biking around. This distance is included. I believe this overall saved me time. Some sections more than others. My speedometer said my bike was only moving for 2.5 hours and my bike traveled 21.3 miles but some of that was trekking. I calculated from my route about 2.2 miles of walking without my bike trekking to and from CPs.

I got confused in one section and it took me about 10 minutes to figure out exactly where I was. I walked over another CP three times before noticing it. It had fallen on the ground and the colors were faded. I rehung it for others.

Most of the riding was on dirt roads with a few paved road sections mixed in.

I did not wear my gps watch during this section because I didn't think it would last the whole race and was more curious about the foot sections. Here is my route as best as I could do using an aerial photo and other aids. You can find it on mapmyrun. Wasn't able to export the gpx.
http://www.mapmyrun.com/routes/view/72855994

4 PM

Orienteering race 2:39:54 [4] **** 8.59 mi (18:37 / mi) +532ft 17:35 / mi
spiked:16/18c shoes: Scott ERide Grip

"Night O" I did all but the last point without my headlamp since it was still daylight. Was a little tired at the beginning. Started feeling better later. Made one mistake and had trouble with one correctly placed CP, clue: Hillside. Was not super happy with my CP order but don't think I could have done too much better.

Spent about 30 minutes looking for one of the 3 misplaced points on this section. Enjoy my GPS track. The point was supposed to be in the reentrant feeding east near the dirt road. Instead it was in the reentrant feeding south. I probably should have checked this reentrant earlier when I realized it wasn't plotted right but I can't promise I will find misplotted points.

Friday Feb 24, 2012 #

Note
slept:7.0 weight:191lbs (rest day)

Put in a pretty strong week after my week of nothing. Taking a day off before the race tomorrow.

Driving down to Bakers tonight for a shorter ride tomorrow. Him and his girlfriend signed up for the 3 hr race.

Thursday Feb 23, 2012 #

Note
slept:7.5 weight:192lbs

8 AM

Commuting 57:03 17.1 mi (18.0 mph) +700ft
ahr:147 max:165 shoes: Answer Impact MTB

Weather was perfect. It broke into the 50's as I was riding. The ground was still a little wet from the overnight showers.

Another rider came up along side me at a light in Springfield. He had been trailing me for about a mile or so. Couldn't understand where he said he was headed but he followed me for a bit. He hung on for a little but even with me slowing to let him catch my draft he couldn't stay in it when he did.

I decided to keep chugging as to not be too late to work. Would be nice to catch up with him on a ride home sometime when I am not in such a rush. He kept a pretty good pace for most commuters I come across

5 PM

Commuting 59:34 17.2 mi (17.3 mph) +950ft
ahr:144 max:162 shoes: Answer Impact MTB

Warm, high 50's.

Felt like I kept gaining time and then losing it shortly after.

Wednesday Feb 22, 2012 #

Note
slept:6.0 weight:192lbs

5 PM

Trail Running (Some Paved) 1:07:49 8.37 mi (8:06 / mi) +464ft 7:42 / mi
ahr:147 max:165 shoes: Scott ERide Grip

Ran home from McLean with Baxter. Ran two small hills and my legs either aren't strong enough yet or are tired from the lifting.

I had almost 3 minutes of stopped time from street crossings and barking dogs.

6 PM

Stretching 20:00 [0]

Tuesday Feb 21, 2012 #

Note
slept:8.0 weight:192lbs

7 AM

Commuting 1:00:17 17.1 mi (17.0 mph) +700ft
ahr:147 max:244 shoes: Answer Impact MTB

Colder than it has been on my commute in a while. Wind chill just below 30. The cold and wind slowed me down a little

5 PM

Commuting 1:00:10 17.3 mi (17.3 mph) +950ft
ahr:146 max:164 shoes: Answer Impact MTB

Not a good ride. More wind and lots of traffic lights. To top it off I got a flat with 15 minutes to go. Took about 5 min to change. Tire change is not included in the time.

7 PM

Strength 45:00 [3]

Gym with KT

Monday Feb 20, 2012 #

Note
slept:9.5 weight:192lbs

Cut, moved, and stacked firewood.

8 PM

Road Running (Some Trail) 36:24 4.43 mi (8:13 / mi) +241ft 7:49 / mi
ahr:142 max:166 shoes: Avia Stoltz

Went for a pretty easy night run with Baxter.

Didn't bring my headlamp but mixed in a few sections of trail to challenge myself. The trails are not well defined which makes it tough especially without any help from the moon.

I learned that Baxter's night vision is much better than mine. About halfway through I started following him instead. I guess I need to eat more carrots.

Stretching 20:00 [0]

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