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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Feb 6:

activity # timemileskm+m
  Orienteering2 6:48:17 20.35(20:04) 32.75(12:28) 545
  Spinning2 5:16:56 84.75(3:44) 136.39(2:19) 2175
  Mountain Bike1 3:00:40 24.38(7:25) 39.24(4:36) 294
  Running1 1:42:18 7.32(13:59) 11.78(8:41) 214
  Paddling activity2 1:40:54 4.35 7.0
  weights3 1:18:56
  Trekking1 39:25 2.07(19:03) 3.33(11:50) 19
  Total8 20:27:26 143.22 230.49 3247
  [1-5]8 20:18:29

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Saturday Feb 6 #

5 AM

Spinning 3:53:11 intensity: (17:54 @1) + (1:53:47 @2) + (1:37:56 @3) + (3:34 @4) 61.86 mi (3:46 / mi) +2175m 3:24 / mi
ahr:138 max:155

Oof.
10 AM

Orienteering 2:36:46 intensity: (19:58 @1) + (1:02:07 @2) + (1:12:43 @3) + (1:50 @4) + (8 @5) 8.34 mi (18:48 / mi) +245m 17:13 / mi
ahr:135 max:158

Jens drew up a map adventure on cal topo map builder with no contours (what is used in Florida). Tried to solely rely on the map and think like I would think in a race. Breaking through the snow and breaking trail got to be tiring! Got pretty cold by the end.

Friday Feb 5 #

8 AM

Running 1:42:18 intensity: (20 @0) + (7:05 @1) + (18:30 @2) + (1:06:03 @3) + (10:20 @4) 7.32 mi (13:59 / mi) +214m 12:49 / mi
ahr:143 max:170

A lot of snow out there! Broke trail. Workout was 30m warmup, 1:1 x10 and do it 2 times. I think the middle 30 did me in. I was freezing at the end.

Thursday Feb 4 #

12 PM

Trekking 39:25 [1] 2.07 mi (19:03 / mi) +19m 18:31 / mi
ahr:95 max:128

Wednesday Feb 3 #

6 AM

Paddling activity 40:04 intensity: (2:57 @0) + (25:30 @1) + (9:33 @2) + (2:04 @3)
ahr:117 max:140

weights 32:34 [1]
ahr:92 max:116

Tuesday Feb 2 #

6 AM

Spinning 1:23:45 intensity: (43 @0) + (13:28 @1) + (25:34 @2) + (44:00 @3) 22.89 mi (3:40 / mi)
ahr:135 max:149

weights 15:04 intensity: (1:51 @0) + (10:54 @1) + (1:52 @2) + (27 @3)
ahr:114 max:134

Monday Feb 1 #

5 PM

Paddling activity 1:00:50 [2] 7.0 km (8:41 / km)
ahr:118 max:136

Brigade Race to the Hudson made the time pass a little better.

weights 31:18 [1]
ahr:84 max:116

Sunday Jan 31 #

9 AM

Mountain Bike 3:00:40 intensity: (3:06 @0) + (36:06 @1) + (1:26:27 @2) + (53:43 @3) + (57 @4) + (21 @5) 24.38 mi (7:25 / mi) +294m 7:09 / mi
ahr:132 max:159

Fatbike ride at ILRA. When I first started, conditions were great, and after about 90 minutes, the snow seemed a lot slicker. Realized while riding it's great sand practice.

Orienteering 4:11:31 [1] 12.01 mi (20:57 / mi) +299m 19:26 / mi
ahr:125 max:152

Jens FTW!

Angel and I did a map adventure on a cal topo map that he created for us. In Angel's wisdom, he did it, although provided a usgs as well.

Wanted to write this up in particular because some of the challenges faced could be repeated in Florida. Angel and I took turns.

I had the first, and on the map doesn't look like a parallel, but it was! Had to hop to the next spur over. In this instance, the trail was accurate.

Took the trail to #2, and Angel nailed it!

On to 3, climbed the trail (sledding hill!) to the top of the hill then went W, there were a lot of game trails in the area and sorted them out to the point.

4 was pretty straightforward. One thing to note is the white areas very well can be marsh, And, landed more northbound, which I don't get, but corrected and got over to the water and around to the point.

To 5, got through the 500ishm green sort of OK, and landed about 50m south of where I wanted to be. Strava shows a trail in there??? Then, on the cal topo map and sort of on the USGS it shows a marsh. We checked O range, and we were within I think under 100m...but looks very different on the map in AP, and strava. We didn't keep going because it was a thick marsh. Should have gone around to the hill we saw and see what O Range would have done with that? My mistake.

Six and beyond got really confusing because of our wonderful glacial goodness. Going to 7 I wondered about going cross country, but realized dumping to a trail would be best. I got very confused when 1) there was a bi marsh where I thought to attack and 2) the trail was just so back and forth. I think the lesson learned on this point is who knows what will be there, and 2) stick with the trail a little longer and think big picture more, especially on a 1:24k.

Going to 8 was just as tricky with the glacial goodness.

Getting to 9 once we were where I wanted us to be on the trail, I had to stop and think for a bit on which spur to go for. The one I wanted seemed hidden, but got there. The marsh wasn't mapped except for a big white area.

Going to 10, and the trail that was a good idea was a bit more twisty turny. Knowing where we were and tracking with pace count is good in this situation.

My take aways:

Big, big picture on cal topo
Double check what you think would be a reliable location and try to use it for bearing/pace count.
Sometimes on the trails, need to go a bit further for it to moderate.



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