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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Len

In the 7 days ending Dec 2:

activity # timemileskm+m
  Orienteering2 4:47:05 17.04(16:51) 27.43(10:28) 405
  Wood splitting1 1:30:00
  Swimming1 45:00 1.0(45:01) 1.61(27:58)
  Walking2 24:00 1.6(15:00) 2.57(9:19)
  Total6 7:26:05 19.64 31.61 405

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Saturday Dec 2 #

Note

FOOD TOOK:
1.8 L water
1 L 2x Gatorade
Blueberry Clif Bar
Oatmeal Raisin Clif Bar
Coconut Quest Bar
Peanut butter Toffee Clif Bar
3 Kind caramel almond seasalt
3 Tangerine PowerGels
1 pack of 6 shot bloks

ATE:
0.3 L water
0.5 2x Gatorade
Blueberry Clif Bar
2 shot blocks
1 Tangerine PowerGel
1 caramel almond seasalt

PATTY:
2 L water - 1.25 L used
0.5 L 2xG-ade - 0.25 used
2 PowerGel - 1 used
Oatmeal Walnut Clif - Ate
Kind - caramel almond seasalt - ate 1/2
Peanut Butter Toffee Clif Bar
Apricot Clif Bar
Blueberry Clif Bar
pack of 6 shot blocks - ate 2
11 AM

Orienteering 3:54:00 [3] 21.3 km (10:59 / km) +405m 10:02 / km
ahr:141 max:168 shoes: VJ Integrator

Two Rivers Adventure Race - 5 hr foot only

With minimal conditioning and no bike riding since last December I opted for the foot only. I was definitely concerned about my physical ability to finish (reasonably).
This was another great venue and I managed to clear the course in just under 4 hours. I was feeling really good in the first hour and cleared 10 controls.
26-28-30-29-27-24-23-20-19-16

With 3 controls left in that area I opted not to ford the creek and chose to run Rt 100. I maintained a reasonable pace and got two more controls in the southeast section as the two hour point passed (5 more controls)
17-21-18-1-2

Over the 3rd hour I cleared the remaining controls in the southeast and made it to control 12 in the section across the creek. Which, by the was was an awesome little stone chapel overlooking the Brandywine. I took a second glance back as I headed to 15 and saw the stone courtyard and steps.
7-5-4-3-8-9-6-12

In the fourth hour I cleared the remaining controls on the opposite side of the creek then crossed to pick up the remaining two before finishing. I'm glad I held off going into mid-thigh water until the end as it definitely impacted me. I began to feel tightening in my upper legs. I took the final two controls very cautiously.
15-13-14-10-11-22-25
I had changed my mind at 14 and decided to go for 10 first instead of 11. If I thought that out sooner I would have gone to 14 from 15 and picked up 13 on my way to 10.

Patty decided to give AR a try and picked up 12 controls in 4 hour 20 minutes in 12+km. She was happy and enjoyed the expirence. (always a good thing)

I'm looking forward to the next one and have a bit more resolve to condition before hand so the adventure is more relaxing :)

FUN FACT:
Satuday I ran an adventure race that went from PA to DE to PA.
Sunday I ran an orienteering course that went from MD to PA to MD

Friday Dec 1 #

7 AM

Swimming 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Purple 34

Thursday Nov 30 #

Walking 12:00 [3] 0.8 mi (15:00 / mi)

Tuesday Nov 28 #

Walking 12:00 [3] 0.8 mi (15:00 / mi)

Monday Nov 27 #

1 PM

Wood splitting 1:30:00 [3]

Sunday Nov 26 #

1 PM

Orienteering 53:05 [3] 6.13 km (8:40 / km)
ahr:158 max:174 shoes: Inov8 X-talon 225

green -
Poor route choice to #2 trying to conserve elevation.
Poor route choice to #7 trying to conserve elevation.
Good route choice to #13

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