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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ernst

In the 7 days ending May 18:

activity # timemileskm+m
  Orienteering5 5:40:34 16.68(20:25) 26.84(12:41) 67322 /25c88%
  Trail running3 4:58:54 27.97(10:41) 45.01(6:38) 1087
  jogging1 25:19 1.3(19:29) 2.09(12:06) 15
  Total9 11:04:47 45.95(14:28) 73.95(8:59) 177622 /25c88%
  [1-5]9 8:58:57

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Saturday May 18 #

8 AM

Orienteering 22:31 intensity: (3:21 @0) + (13:24 @1) + (5:17 @2) + (29 @3) 1.74 mi (12:57 / mi) +14m 12:38 / mi
ahr:81 max:117 shoes: Altra Tmp 5

Hanging the White Controls before the Event
2 PM

Orienteering 15:31 intensity: (12:11 @0) + (3:20 @1) 0.67 mi (23:10 / mi) +10m 22:07 / mi
ahr:76 max:91 shoes: Altra Tmp 5

Lee Town Forest Event: Collecting the northerly controls.

Friday May 17 #

8 AM

Orienteering 1:22:57 intensity: (48:55 @0) + (32:57 @1) + (1:05 @2) 3.0 mi (27:39 / mi) +48m 26:21 / mi
ahr:77 max:106 shoes: Altra Tmp 5

Hanging bags & epunches for Saturday Lee TF Orienteering
This is going to be fun tomorrow. With the leave-out, it's going to be a bit more challenging. Woods are still early-season runnable. (Time is "moving" time).

Thursday May 16 #

6 PM

Trail running warm up/down 11:03 intensity: (17 @0) + (39 @1) + (3:58 @2) + (6:09 @3) 1.01 mi (10:57 / mi) +45m 9:36 / mi
ahr:114 max:124 shoes: Altra Lone Peak 8

Warm-up: legs did not like to go uphill immediately.

Trail running race 1:03:33 intensity: (1 @1) + (47 @2) + (8:39 @3) + (48:23 @4) + (5:43 @5) 6.77 mi (9:23 / mi) +195m 8:37 / mi
ahr:139 max:158 shoes: Altra Lone Peak 8

Stratham Hill Trail Race # 2
Had problems miles 1 -2 - rt quad seizing up, but then recovered and had reasonable energy and push in the 2nd loop. Did not have time to properly warmup, and might have had too much of a late lunch !!
Fun race as always, and socializing over pizza until the mosquitos started to enjoy us.

Wednesday May 15 #

11 AM

Trail running 1:41:51 intensity: (1:53 @1) + (15:47 @2) + (1:05:26 @3) + (18:29 @4) + (16 @5) 10.09 mi (10:06 / mi) +199m 9:31 / mi
ahr:123 max:153 shoes: Altra Lone Peak 8

The Durham Lunch Track Group actually trained in the Woods
Was going to meet up at the track, but found out that the majority of the group were cruising the woods. I was glad - was only halfhearted about the track workout as this was supposed to be a recovery run. Joined the group doing a couple of loops, then threw in another 4 hill repeats.

Tuesday May 14 #

10 AM

Trail running 2:02:27 intensity: (41 @0) + (5:02 @1) + (35:52 @2) + (48:45 @3) + (32:07 @4) 10.1 mi (12:07 / mi) +647m 10:07 / mi
ahr:122 max:146 shoes: Altra Lone Peak 8

Six Times Evans Mountain
Half on trails, half on dirt roads. Class VI Evans Mt "Road" was mighty washed out in places and, for the first mile, was an obstacle course, with about a dozen large pines, uprooted and flat over the trail. That was slow going until I reached the big junction. Peacefully quiet: met ONE person with dog in 2 hours. No car, nothing. Birds were busy around.
I rewarded myself afterwards with a sandwich at 7C's at the Bow Lake Dam. This place has shaped up after renovation and with new ownership for about a year - I recommend it!

Monday May 13 #

12 PM

jogging 25:19 intensity: (11:09 @0) + (9:55 @1) + (4:15 @2) 1.3 mi (19:29 / mi) +15m 18:47 / mi
ahr:87 max:115 shoes: Altra Tmp 5

Scout walk and jog
1 PM

Orienteering 1:21:45 intensity: (49:06 @0) + (31:05 @1) + (1:34 @2) 3.17 mi (25:47 / mi) +77m 23:59 / mi
ahr:79 max:105 shoes: Altra Tmp 5

Streamering for the Saturday Lee Town Forest event.

https://upnoor.org/event/lee-town-forest/

Nice to have a brandnew map. I am taking advantage of the 7500 map, 2.5 m Lidar-derived contours. Some of the advanced course controls are on subtle features (shallow reentrants, etc.). Mostly short legs, middle-distance style. It's gonna be fun!

Sunday May 12 #

11 AM

Orienteering 2:17:50 intensity: (10 @0) + (1:16 @1) + (6:40 @2) + (27:31 @3) + (1:31:55 @4) + (10:18 @5) *** 8.1 mi (17:01 / mi) +524m 14:10 / mi
ahr:137 max:176 spiked:22/25c shoes: VJ Falcon w spikes

Orienteering Race: Billygoat 2024
I I ended up doing a lot of "critical" following. However the course was so rugged: First 2/3 were all off-trail: stomping over many rocky fields and I was challenged balancing studying the map and observing the footing to avoid falling. The exception was a relaxed jogging up a long ski trail and being able to examine which control to skip: 6 or 16. Yet in the end I visited 6 (did not want to be alone, but then skipped 14 because that offered me a nice downhill trail, even though it did not save me much time. Skipping 17 would have been better, but I failed to study the details around it.
That was a lot of fun, running with and trading places with "old" friends and some "new to me" youngsters. I felt surges of strength and was never "pumped out" as I usually am in the later parts of this race. Hill training over the last month was clearly beneficial. Ended up in 24th place, 7 places higher than last year, but very similar as in previous years relative to the regulars: within minutes to Joe, Bridget, and just before Gregg and friend.

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