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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Oslug

In the 7 days ending May 12, 2013:

activity # timemileskm+ft
  strength3 6:30:00
  orienteering3 4:10:45 10.56(23:44) 17.0(14:45) 110026 /41c63%
  hill hiking1 20:00 1.0(20:00) 1.61(12:26) 500
  walking1 15:00 1.0(15:00) 1.61(9:19)
  Total6 11:15:45 12.56 20.22 160026 /41c63%
  [1-5]6 11:10:07
averages - sleep:8.1 rhr:54

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Sunday May 12, 2013 #

4 AM

orienteering race 2:35:53 intensity: (5:38 @0) + (32:29 @1) + (32:48 @2) + (1:11:35 @3) + (13:23 @4) 6.96 mi (22:24 / mi) +700ft 20:27 / mi
ahr:112 max:149 spiked:8/14c slept:8.0 shoes: INOV8 OROC 340

Nominal 5.8 km course. Garmin says I covered about 8.8?? on the course. Data includes the walk/run to the start. I subtracted 19 min after race before I remembered to turn watch off.
Again, I'm disappointed by major errors on #2 and 4. On 4, I got to the top of the big hill SW of the control but thought I was on a different hill -- failed to think about how tall the hill was that I was standing on. then thought i'd check my theory that the control should be right ...THERE. But it wasn't there and I wandered a little farther, Then realized I didn't know where I was and there was nothing nearby to relocate from. Decided to backtrack and did so successfully. THEN could figure out where I was and walked right to it. I must have walked right by it before.
Oh, but the really dumb one was 1 to 2. I considered going right back to the road and taking that to #2, but for some unfathomable reason decided to go overland. Then, I knew I was going way south of the west direction i was trying to travel in. And hit a trail and failed to check its orientation and... ended up relocating by the sound of the start. Lost about 13 minutes there. I think that was early-race screwup. Maybe I need to be extra cautious for 1 AND 2.
Another minor (for me) error on 4 to 5, and on 9, but not too bad. Other than the two big blunders, I was happy with my race and routes and speed and really enjoyed the race. Beautiful terrain and some beautiful running. A couple times I even felt like I was RUNNING!!! Whee!

Saturday May 11, 2013 #

orienteering race (middle) 1:08:58 [3] 3.2 km (21:33 / km) +400ft 18:06 / km
spiked:8/12c slept:8.0 shoes: INOV8 OROC 340

Nominal 2.9 km. Disappointed by my flubbing of #5. Prob lost a good 15 minutes there. Hesitant on #1 and 2, then reasonably confident and happy on all others by #5. I must have gotten awfully close to #5 before I started wandering. Ultimately went back to the big marsh and tried again. Retraced some of the same ground. Do i lose concentration? Or panic and start wandering without a plan? Or ? Rain was a bit bothersome for visibility, but that wasn't my limiting factor. Great terrain. I look forward to running around there more.

hill hiking (walk/trot to race start) 20:00 [2] 1.0 mi (20:00 / mi) +500ft 13:35 / mi
shoes: INOV8 OROC 340

a bit late so hurried.

walking (walk back down from race) 15:00 [1] 1.0 mi (15:00 / mi)
shoes: INOV8 OROC 340

Friday May 10, 2013 #

orienteering race (sprint) 25:54 [3] * 2.6 km (9:58 / km)
spiked:10/15c shoes: INOV8 OROC 340

Finally catching up on the log. Triple demotivation: disappointment with my whole weekend of performance, lack of competency operating my GPS/watch so no graphs to examine, a bit of a let-down not having any Outside (of AK) races scheduled for my future.
Nominal 2.3 km. I was a little concerned race time that my mind wasn't quite in the game since i haven't run or O'ed for a week while doing yard work. I was discombobulated for the first control, ran by the trail then stood around totally disoriented looking for the control. Stayed disoriented to #2, knew where 3 was, then got all confused again on #4. Took a totally conservative route to #4 and got into the groove from there. Disappointed by my confusion for the first 10 minutes. Beautiful day, nice course and venue. Nice to see folks.

Thursday May 9, 2013 #

strength (shoveling/hucking rock) 2:30:00 [1]
slept:7.5

Mixed bagged topsoil into the crummy sandy clay stuff out mom's front door. My shoulders are unhappy. Then, decided to fix the slates that she says are getting low relative to her porch (step keeps getting taller). So, pried, lifted, hucked, filled, smoothed, leveled, lifted, slid, tested, lifted, repeat all. Then planted a shrub to hide her front porch and impatiens and violas. Then went to CVS for Alleve. Hoping my back doesn't go into spasm.

Wednesday May 8, 2013 #

strength (more yard work) 2:00:00 [1]

Mostly hucking brush. Discovering new muscles as I wake up each morning.

Tuesday May 7, 2013 #

strength (shoulders and yard work) 2:00:00 [1]
slept:8.0

Hucking brush. Lots of lopping. Trying to avoid the poison ivy... 1/2 of my shoulder exercises; need to get back on those.

Monday May 6, 2013 #

Note
rhr:54 slept:9.0 (rest day)

A couple hours of yard vegetation control at mom's.

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