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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Oct 20, 2014:

activity # timemileskm+m
  Orienteering2 5:26:32 13.1(24:56) 21.08(15:29) 47310 /16c62%
  Running2 1:41:54 8.07(12:38) 12.98(7:51) 39
  Yoga1 1:12:31 1.76(41:15) 2.83(25:38)
  Spinning1 1:00:15 1.42(42:26) 2.29(26:22) 2
  Stairmaster1 20:21 1.6(12:43) 2.58(7:54)
  weights1 5:13 0.28(18:22) 0.46(11:25) 8
  Total5 9:46:46 26.23(22:22) 42.21(13:54) 52210 /16c62%
  [1-5]5 9:29:58

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Monday Oct 20, 2014 #

Note

On the positive...
Yesterday when picking up controls my foot went right smack dab in fresh horse...well...remains. I brightened when I realized I had a creek crossing that would was it all off!

Sunday Oct 19, 2014 #

Event: Yankee Springs
 
1 PM

Orienteering 1:54:33 [3] 4.81 mi (23:49 / mi) +189m 21:13 / mi
spiked:4/9c

Rust buster alert! Really felt awkward posting this, but it is part of the process. (I hope arthurd and others will still race with me!!! :) )

Not my finest...I swear Yankee has my number! And, yet I always can't wait to go back.

I had several problem areas. On my way to one, I panicked! Ugh...could not see the map straight. It was the worst I have ever experienced. Well, now I know, it is totally fine to pause for a moment, memorize route and GO.

Slight detour on 2, but corrected pretty quickly. Then on to 3, and decided to go with the feature rich route as opposed to the less feature route. According to the splits, this worked very well for me, 30s behind the leader.

3 to 4 worked well as well, 2.5m behind leader. I ran the trail to stay with the white woods. Ankle turn #1--left. The green wasn't too bad. Realized then if green was shorter, could go for it.

4 to 5 I fussed around with the river, and should have just run through it. What kind of Orienteer am i? Some kind of fragile flower? Sheesh.

5 to 6 was my learning moment. It was such a subtle feature on a pretty good feature. Made me nuts looking for it. But got it and exited well to 7. Finally redemption, got the best split on that leg.

Then, 8, which I undershot and 9 took too confident of an in terrain attack. Then 9 to F went well.

Sigh....such a humbling sport.




Orienteering 1:05:18 intensity: (1:51 @0) + (4:48 @1) + (18:57 @2) + (35:36 @3) + (4:06 @4) 2.52 mi (25:55 / mi) +118m 22:37 / mi
ahr:128 max:153 spiked:2/3c

Control pick up, #6 did it to me again.

Saturday Oct 18, 2014 #

Event: Pumpkingaine
 
3 PM

Orienteering 47:23 intensity: (4:13 @0) + (20:20 @1) + (7:49 @2) + (13:33 @3) + (1:28 @4) 2.23 mi (21:15 / mi) +46m 19:58 / mi
ahr:115 max:155 spiked:4/4c

Streamered a few controls before Igor arrived.

Orienteering 1:39:18 intensity: (30 @0) + (34:05 @1) + (17:43 @2) + (34:08 @3) + (12:52 @4) 3.54 mi (28:03 / mi) +120m 25:23 / mi
ahr:125 max:164

Checking streamers with Igor. Only one was missing or misplaced, still not sure. And, he moved a couple by a few meters. :) I was happy...lots of potential for contour catastrophes at Chilson!

Friday Oct 17, 2014 #

Note

Seeming like the last nice day of autumn (maybe not fingers crossed!) debated biking or closing down the garden...back and forth all day...and settles on the chore. Always a little sad, I love gardening. PS: lots of little surprises despite having had a hard frost...butternut squash, peppers, jalapenos, tomatillos, grape tomatoes, shallots and sweet potatoes.
C • Sweet potatoes are the best... 2

Thursday Oct 16, 2014 #

7 AM

Running 1:07:32 intensity: (4:27 @0) + (16 @1) + (9 @2) + (1:49 @3) + (25:08 @4) + (35:43 @5) 12.46 km (5:25 / km) +39m 5:20 / km
ahr:171 max:194

Realized my HR strap was twisted about halfway through. Hence, over the top HR! Never really got it straight...

weights warm up/down (arms) 5:13 intensity: (1:09 @1) + (2:08 @2) + (1:48 @3) + (8 @4) 0.28 mi (18:22 / mi) +8m 16:54 / mi
ahr:124 max:152

Wednesday Oct 15, 2014 #

6 PM

Stairmaster (77 floors) 20:21 intensity: (16 @0) + (40 @1) + (3:41 @2) + (14:59 @3) + (45 @4) 1.6 mi (12:43 / mi)
ahr:132 max:152

Spinning 1:00:15 intensity: (15:52 @1) + (5:22 @2) + (27:51 @3) + (11:10 @4) 1.42 mi (42:26 / mi) +2m 42:15 / mi
ahr:130 max:161

Tuesday Oct 14, 2014 #

6 PM

Running (hills treadmill) 34:22 intensity: (5:31 @0) + (2:25 @1) + (5:37 @2) + (20:49 @3) 0.33 mi (1:44:45 / mi)
ahr:120 max:147

Yoga (Yin Yoga) 1:12:31 [1] 1.76 mi (41:15 / mi)
ahr:69 max:99

C • Yin 1

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