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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Oct 18, 2019:

activity # timemileskm+m
  Orienteering2 25:59:08 65.07(23:58) 104.72(14:53) 4967
  Running3 2:15:39 12.91(10:30) 20.78(6:32) 219
  weights2 1:12:09 0.41 0.66 3
  Yoga1 1:00:30
  Mountain Bike1 51:39 9.04(5:43) 14.55(3:33) 85
  Spinning1 45:03
  Stretching1 10:48
  Total8 32:14:56 87.43 140.7 5273
  [1-5]8 31:40:28

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Friday Oct 18, 2019 #

6 PM

Orienteering 22:35:12 [2] 56.37 mi (24:02 / mi) +4610m 19:10 / mi

Legend of the Dogman Rogaine. Data is wonky...I think we went more than 60, but climb seems high. 2/2 Div and 4th OA. I'm OK with being behind Lattanzi, Sparky and the Fishers.

Greg and I planned to do this together, and Brenda asked to add on as a third.

The race was focused on the swath of public land from the Winnewanna area through Peach Mountain. It's an incredible stretch of recreation area and it seems its rare to have that kind of real o map area. What is also unique is the access to roads and pretty nice trails.

There seemed to be 2 ways to go, and we went with going south first, mostly because we thought the attack points would be more favorable. I see we could have trimmed some distance by looking at other Livelox results. We bobbled a few, but got through the first section OK. Had a quick TA about 6 hours in (Thanks Jens!) which helped me...I had a very bad bout of stomach issues and light headedness. I was glad to get to some coke and salty items and rebounded after a couple of hours of feeling terrible--it took a while for the 2 pepto tabs and 4 tums to work, and skratch was awesome too. Brenda said while she felt bad I felt bad, she was glad I stopped running! Ha.

After the first 3 maps (all were 1:15k) we moved on to the central TA, and the 8 hour racers were getting ready to go. I could tell that some of them really wanted to come talk to us, but we tried to keep our head down, swapping things out and getting maps situated and heading out. I felt very good about Pinckney and did a lot of the navigating and strategy for how to get points. We definitely slowed down, I forgot to use IBU and excedrin, and by hour 18/20 was hurting, and realized I needed to be taking those things.

We got on quite well, hated that we left points out there with time on the clock. But, with long foot Rogaines, my goal is to learn about and practice race management, work on focus when tired and do the best I can.

Had a lot of fun, and Steve and Angel are excellent RDs.

Wednesday Oct 16, 2019 #

7 AM

Spinning 45:03 intensity: (11:50 @0) + (24:00 @1) + (8:21 @2) + (52 @3)
ahr:109 max:138

Spin ups

weights 22:07 [2] 0.41 mi (53:56 / mi) +3m 52:46 / mi
ahr:114 max:141

Yoga 1:00:30 [1]
ahr:71 max:115

Tuesday Oct 15, 2019 #

7 AM

Running 36:25 [2] 4.01 mi (9:05 / mi) +22m 8:56 / mi

Taper run with intervals. HR monitor for sure is crapped out. Felt really good. Beautiful morning for a run, started with a little haze on the moonlight and as the sun came up was seeing how much the colors are turning on my regular route.

Monday Oct 14, 2019 #

8 AM

weights 50:02 [1]
ahr:100 max:129

I have been struggling with some significant swelling of my abdominal wall when/immediately following eating and exercising. Turns out I am having some problems with Lymph drainage and having a procedure this week to address it. Its a daily tx for 5 days to redirect vessels. In the last month whenever I eat or exercise it feels (and sometimes looks) like I am suddenly pregnant.

Stretching 10:48 [0]
ahr:67 max:80

Sunday Oct 13, 2019 #

11 AM

Running 1:10:06 [2] 5.9 mi (11:53 / mi) +158m 10:58 / mi

Run with Angel.
2 PM

Mountain Bike 51:39 intensity: (1:32 @0) + (14:24 @1) + (15:30 @2) + (14:25 @3) + (4:51 @4) + (57 @5) 9.04 mi (5:43 / mi) +85m 5:33 / mi
ahr:133 max:159

Posted distance was 11....Todd wanted to go to DTE so I thought we would give it a go.

Saturday Oct 12, 2019 #

8 AM

Running 29:08 intensity: (7:00 @0) + (5:23 @1) + (11:29 @2) + (4:57 @3) + (19 @4) 3.0 mi (9:43 / mi) +39m 9:20 / mi
ahr:130 max:140

12 PM

Orienteering 2:45:44 intensity: (2:16 @0) + (15:19 @1) + (1:20:10 @2) + (54:46 @3) + (10:05 @4) + (3:08 @5) 7.46 mi (22:13 / mi) +291m 19:49 / mi
ahr:137 max:165

Great course by Jens! :)

Learned some more about my strengths and challenges with this one! In short, I can be overconfident on bearing when not focused, should visualize more what I should see, and still overshooting.
S to 1: I just walked up, punched and started. I should get in the practice of a little jog around and get focused.
1 to 2: Very tentative. Set up as a trap! Was about 10m north of the flag when I saw it.
2 to 3: Catastrophe! I wasn’t watching my compass, landed on the N/S road and hit a trail then looked. GAH. Then turned north , picked up the small trail then went to pick up the other trail and made a huge parallel error. Once I realized, corrected and hit it.
3 to 4: Got pushed around by the green and didn’t watch my compass. Hit the trail and reattacked. I thought it had fallen. Came to realize (at the end) that Jens hung to A meet standards.
4 to 5: Fine other than tentative again. Plan worked.
5 to 6: Another catastrophe. I had planned to string together open areas, and then hit a wall of green. Got to a super clearing and stopped with a pace count. It didn’t seem right. In hindsight I should have gone west for a backstop instead of continuing south. Saw buildings and doubled back. Landed at the same clearing and got the flag. Ugggghhhhhhh
6 to 7: Tentative again, and walked right past it. Started to go down, and realized I shouldn’t’ have been, heard some rustling, turned around and could see it.
7 to 8: Fine, tentative, but fine.
8 to 9: Fine, but ran past again. Will this ever end?
9 to 10: Followed the plan and kept double checking because of the 2 ridges.
10 to 11: Looked at the other lines and I just didn’t see the other way. I think part of the allure of the 2 marshes was to stay on a line. But messed it up anyway!
11 to 12: Executed the plan but didn’t see the 2 corners I could have cut. Almost overshot!
12 to 13: Should have trusted the dot ditch a little more….but the previous short stint was a hot mess.
13 to 14: AAARGH! Thought just follow the spur, but hit the wrong way on it and thoroughly confused myself. Once I sorted the swamps….
14 to F: Go Igor! I thought about dropping down, but thought the trail is so short. And of course, I overshot the F punch!

Orienteering 38:12 intensity: (1:02 @0) + (34:38 @1) + (1:13 @2) + (1:19 @3) 1.24 mi (30:49 / mi) +66m 26:27 / mi
ahr:114 max:132

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