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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 7 days ending Mar 24, 2013:

activity # timemileskm+ft
  Orienteering1 5:47:32 23.63(14:42) 38.03(9:08) 5031
  Commuting4 5:36:39 100.12(17.8/h) 161.13(28.7/h) 3502
  Road Biking1 2:00:00 30.0(15.0/h) 48.28(24.1/h) 800
  Trail Running3 1:56:24 16.36(7:07) 26.32(4:25) 256
  Strength1 8:00
  Stretching6 2:02
  HealthCare2 2
  Total16 15:30:39 170.1 273.76 9589
  [1-5]10 15:26:45
averages - sleep:6.5 rhr:44 weight:193lbs

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Sunday Mar 24, 2013 #

10 AM

Orienteering race 5:47:32 [4] 23.63 mi (14:42 / mi) +5031ft 12:14 / mi
shoes: Salomon Speedcross 3 (Blue #2)

Fun event. Cold. Started in the 20's but warm enough for orienteering. Wore only a water and food belt that I borrowed from Joe.

Was told the estimated route to clear the course would be ~24 miles so I figured it was feasible to clear and planned a route accordingly. There were definitely options to drop points if I decided to. The first 2 points revealed mystery points that were closer to the start that I would be able to grab at the finish. The 3rd revealed a mystery point on the way to the 4th. I reached 56 and 60 first, just ahead of someone else, and therefore was able to capture extra points for SORCAR. I got the only bonus rings that weren't attached to 2.5lb weights. Later realized it might have been smarter to take the main road to 56. Clean routes up to the far east point 79 which was didn't have a great route to it and I had trouble attacking over the ridge through thick brush.

I then turned back West. I didn't take the road to 55 which I think broke even, instead I got to jump waist high into a frozen creek. Couldn't locate the water stop between 59 and 58. Have a feeling it wasn't there yet. Running the creek up to 71 was neat. Not the best route to 72. Walked the creek up to far from 72 as I was trying to refuel.

Plan of attack for the points in the middle of the loop might not have been the greatest. hugging the west end of the lake was difficult because of a cliff on the S side. Spent a minute or 2 wondering where 48 was. Considered dropping 62 as I was starting to get tired but knew clearing was still a possibility and 40 points was too much to drop. Definitely worth it. Cleared the Eastern half in just over 3 hours. My pace was good to clear it but I was slowing quite a bit.

Leaving 47 required a bit of fight. Joe skipped this and definitely made up some good time but missed out on the points. Approached 57 and 32 interestingly and not sure I made the right choice. Chose extra running over elevation gain and got to surprise a woman peeing in the woods. Not sure why her husband didn't warn her. Guess he enjoyed seeing the surprise on her face when she saw me. Had trouble finding 70 through the brush. Decided to drop 78. It was too much alone and I was getting tired and slow. It was worth the points but I was thinking I wouldn't clear. This also meant dropping 35 and 45 which were easy decisions. Looking back 45 wouldn't have been so bad with a trail leading almost directly to it. Would have probably been just under a mile out and back though.

Saw Joe on my way to 44 and he informed me he was starting to drop some as well. Lost him on my way to 57. Wanted to avoid the green to 39 but took a poor bearing. Green wasn't too bad though. Started getting some energy back and with some good runs. Had some trouble on my way to 74. was trying to follow the terrain and got off bearing than crossed the wrong reentrant. Realized I was going the wrong way and then took me a minute to figure out what was going on. Regrouped well.

A little trouble on 38. Wanted to sooner than I needed to. Not a real error though. At 36 had to decide if I would get 77 or not. I had 35 min. Figured If I got the 50 pointer I would miss out on at least 30 points at the finish (clear it if I was lucky). If I skipped the 50 pointer I would clear the points at the finish with a few minutes to spare. Decided to be safe. Cleared the course and finished with over 12 min to spare. Saw Joe coming in as I was finishing and told him to get 30 and 40 which were nearby. I know he was glad I pushed him back out despite wanting to finish.

Should have gone for 77. Barring a major error worst case scenario would have only missed 30 points and might have cleared that section. Definitely disappointed I didn't go for it but I think I tend to lean on the side of safety especially if I feel I don't need the points for the win. Joe ended up being closer than was probably safe for skipping 77, got a little lucky.

Time estimating at the end of the race is my worst skill. One of the reasons I prefer races to be clearable. That is rogaine though. I did feel good about the points I dropped earlier in the race though.

A lot of briars but a lot of clean running woods as well. Got behind on fueling myself several times. For water, after I couldn't find the one water stop I just started putting 2 cups of water in my bottle every time I passed a decent stream.

Didn't feel like I was majorly out of shape. I just adjusted my pace accordingly. Sure more training would have allowed me to be faster. Left leg did alright. Better than expected. Tight but no pain or hindrance.

Fairly happy with my route. The points on the lake were tough to fit in. Not sure what the best way to fit those in was. Need to remember to mark out distance intervals on my route next time.

Saturday Mar 23, 2013 #


Would have liked to have gone to the QOC Rogaine but it happened to occur the same weekend as the next closest rogaine all year. This seems to happen with MTBOs and ARs.

I am already a bit worried about my leg tomorrow and didn't want to give it too much stress. Plus the time factor.
6 AM

Road Biking (MTB) 2:00:00 intensity: (1:00:00 @1) + (1:00:00 @2) 30.0 mi (15.0 mph) +800ft
shoes: Scott Scale 29er

Early morning ride with Eddy. Time approximate because my watch shut off. Temps in the 20's with calm wind. My fingers and toes were just a bit chilly.

She met me in Falls Church and we rode to DC (via WOD/Custis) and around town then back the same way. Goal was to check out some potential commuting routes and find a few cherry blossoms. Visited the white house, capitol, washington mem, jefferson mem, and lincoln mem. Pace downtown was slow with stops for lights, pictures, and enjoying the morning views. Kept a decent pace to and from.
8 AM

Trail Running 29:20 intensity: (19 @0) + (1:15 @1) + (12:28 @2) + (15:18 @3) 3.99 mi (7:21 / mi) +109ft 7:10 / mi
ahr:142 max:157 shoes: Salomon Speedcross 3 (Blue #2)

Went for a run at Marshall HS after the ride. Fields were pretty open which was nice. Weather was perfect. Kept the pace fairly easy.

Stretching 25 [0]

9 AM


Shower and nap before breakfast (french toast with Eddys CBread).
11 PM

Stretching (Roller) 20 [0]

Friday Mar 22, 2013 #


7 AM

Commuting 49:15 [2] 14.42 mi (17.6 mph) +407ft
shoes: Answer Impact MTB

Ride in. Another winter day, 30D 23WC. Was mostly warm and warmed up. Rode easy, almost a 1.

A little headwind down Loisdale.
4 PM

Commuting 2:12:36 intensity: (1:37:36 @2) + (35:00 @3) 38.9 mi (17.6 mph) +1325ft
shoes: Answer Impact MTB

Commute to WFC and then rode out to Herndon on the WOD. Wind was pretty strong, prob 15-20mph. HW for the first 90min. Wind settled with the sun as I turned around to get the TW, figures. Pushed the last 12 miles back to the car.

Stopped at BestBuy in Springfield for a DVD. Was about to turn around on the WOD right near Eddy's house so stopped by to say Hi. Got sent home with a loaf of bread, mmm. Pack was overflowing with extra clothes from the morning ride and everything I had picked up.

Thursday Mar 21, 2013 #


4 PM

Trail Running (Field & Turf) 41:31 intensity: (8 @0) + (16 @1) + (5:04 @2) + (36:03 @3) 5.8 mi (7:09 / mi) +132ft 7:00 / mi
ahr:148 max:159 shoes: Salomon Speedcross 3 (Blue #2)

Marshall HS. 32D with a 20mph wind again. Wicked WC. More clothes than usual but still almost froze my hand off because of the watch. Should have worn gloves.

Had to avoid some fields for lacrosse.
5 PM

Stretching 22 [0]

Strength 8:00 [3]

All I had time for before I had to pick up KT.
10 PM

Stretching (Roller) 20 [0]

Wednesday Mar 20, 2013 #


8 AM

Commuting 52:43 intensity: (3 @0) + (8:28 @1) + (29:17 @2) + (14:55 @3) 16.29 mi (18.5 mph) +650ft
ahr:138 max:156 shoes: Answer Impact MTB

Ride in.
4 PM

Commuting 1:42:05 intensity: (1:20 @0) + (8:54 @1) + (1:02:18 @2) + (29:33 @3) 30.51 mi (17.9 mph) +1120ft
ahr:139 max:158 shoes: Answer Impact MTB

Scenic ride home through Mount Vernon and then up the WOD. Last MV ride was cold, icy and slow.

This one was much more enjoyable. Wind at my back until Shirlington. Knew the way through base and old town much better this time as well. Bike path through Jones Point Park is like a race track!

Tuesday Mar 19, 2013 #

3 PM

HealthCare 1 [0]
rhr:44 weight:193lbs

Physical for the new job. 121/73 BP. 75". Vision excellent. Hearing ok, had trouble breathing and listening.
5 PM

Trail Running (Field & Turf) 45:33 [3] 6.56 mi (6:57 / mi) +15ft 6:56 / mi
ahr:150 max:163 shoes: Salomon Speedcross 3 (Blue #2)

Run at the HS. Sunny and clear with another 20mph wind. Fields were super soggy so I spent some time on the turf as well
6 PM

Stretching 15 [0]

11 PM


Didn't roll tonight. Also had planned to go to the gym but the long wait at the doctor made that impossible.

Monday Mar 18, 2013 #


5 PM

HealthCare (Chiro) 1 [0]

11 PM

Stretching (Roller) 20 [0]

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