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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeminium

In the 7 days ending Jan 24, 2010:

activity # timemileskm+m
  orienteering6 10:01:12 32.06(18:45) 51.6(11:39) 29089c
  bicycling - stationary3 52:00 16.6(3:08) 26.72(1:57)
  weights / strength3 49:00
  walking2 36:28 2.02(18:02) 3.25(11:12)
  miscellaneous3 20:00 2.77(7:14) 4.45(4:30)
  Total6 12:38:40 53.45 86.02 29089c

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Sunday Jan 24, 2010 #

orienteering race 1:06:00 [4] *** 6.4 km (10:19 / km) +85m 9:40 / km
16c shoes: Jalas hi-top O' shoes

Red course at Ironwood 2-day. A couple mistakes cost me 3 or 4 minutes. A dumb encounter with a cholla caused me to waste 2 to 3 minutes removing the offending cactus pads. I say dumb, because I looked at my map, turned and stepped, and put my shoulder right into the #@&@$ cactus. Since I could only reach the pads with one hand, it took a while to knock them off.

orienteering 36:54 [4] *** 3.5 km (10:33 / km) +35m 10:02 / km
shoes: Jalas hi-top O' shoes

brown course at Ironwood. Felt good after running red and went back out for more. Blew 3 minutes looking for a control that I had previously visited on red. Duh.

orienteering 38:00 [2] ** 3.0 km (12:40 / km) +20m 12:15 / km
3c shoes: Jalas hi-top O' shoes

control pickup at Ironwood.

walking warm up/down 12:57 [1] 0.7 mi (18:30 / mi)
shoes: Starter Carson 2

to / from Desert Hills Rec. center

bicycling - stationary 15:00 [4] 5.1 mi (2:56 / mi)

bicycling - stationary warm up/down 5:00 [2] 1.4 mi (3:34 / mi)

cool down

miscellaneous (rowing machine) 5:00 [3] 1.1 km (4:33 / km)



weights / strength 25:00 [3]

pretty complete set of exercises. 3 sets of 10-15 reps on most arm and upper body equipment, 2 sets on most leg equipment.

Saturday Jan 23, 2010 #

orienteering race 1:08:41 [4] *** 7.7 km (8:55 / km) +70m 8:32 / km
15c

Tucson Ironwood - very fast courses in relatively flat desert terrain. Keeping contact was critical though as relocation would have been very difficult. No major mistakes, only a few very minor "slightly-offs" which were quickly corrected. Only got "jumped" by one cholla and fortunately only got a few spines from it... my own fault for a lapse in conentration on where I was stepping.

orienteering 43:35 [3] *** 3.7 km (11:47 / km) +80m 10:38 / km
9c

Felt good after running red and wanted a little more training, so went out on a brown. It was like an entirely different race. After the first leg, most of the course was through fields of apple-size rocks, pretty rough underfoot. There was a lot more thick vegetation and cactus (although the map mostly showed white), and the terrain was steeper. There was more climb on the brown course than on the red which was twice as long.

It still was a fun and interesting course, but just a little bit of a let-down after the really fun terrain on red. I was slower due to the rocks and vegetation, but I also made a couple 2 minute or so errors. Not nearly as quick as I would have liked.

Friday Jan 22, 2010 #

orienteering 48:08 [4] *** 4.8 km (10:02 / km)
14c shoes: Jalas hi-top O' shoes

Arthur Pack Park, Tucson. This was more like the interval training we had planned the day before, except that there was no flow thru multiple controls. I was collecting the control punches (no flags, just a piece of survey tape and a punch). Ran hard to each control, but then had to pause 30 seconds to over a minute to untie the punch (without getting spiked by the vegetation to which it was tied), then did it again. Removing the 14 punches added 11:10 of pauses to my time. It was raining when I left green Valley and I was not looking forward to running in the rain, but by the time i got north of Sahuarita, the rain had stopped and the clouds had opened. Mixed sun and clouds, but no rain made for a nice run.

bicycling - stationary 20:00 [3] 6.3 mi (3:10 / mi)



weights / strength 12:00 [3]

3 sets of equal or declining reps on various equipment, arms & upper body only.

miscellaneous (rowing machine) 10:00 [4] 2.2 km (4:33 / km)

Thursday Jan 21, 2010 #

orienteering 1:39:11 [3] *** 6.0 km (16:32 / km)
16c shoes: Jalas hi-top O' shoes

Training at Catalina State Park. High winds, rain, some stuff that felt like sleet or hail, and did I mention the very high winds? This was supposed to be an interval orienteering training (high speed for a few short legs, regroup and do it again), but I found the terrain too rocky to ever really get going fast except for a couple short segments. 21:49 of the time was walking or slow jog from the end of one segment to the start of the next. A couple times, wind got so strong that I had to hunker down for a few seconds to avoid being blown off my feet into rocks or cacti. Definitely an unusual day for southern Arizona! distance estimated.

Wednesday Jan 20, 2010 #

orienteering 1:10:40 [4] *** 7.6 km (9:18 / km)
shoes: Jalas hi-top O' shoes

7.5 km course at Kentucky Camp, Sonoita AZ. A very little bit of snow on the north slopes. We all started out hard, expecting to do a 5 km course on a 1:10,000 map. But the map turned out to be 1:15,000, so we got 50% more O' for our money! This was a mass-start for most of us, with EBone starting a few minutes later & passing most of us at some point. Border Patrol raced by a couple of times, but only gave us a quick curious glance.

orienteering 41:37 [3] *** 4.0 km (10:24 / km)
shoes: Jalas hi-top O' shoes

Box Canyon had a little more snow than Kentucky Camp (must be a little higher elevation). This was a route choice course and I paired with Cristina and Kevin Teschendorf. We each picked different routes to each control then re-grouped and discussed at the control. Interesteing, but after the longer-than-expected morning course, our legs were toast.

walking 13:31 [1] 0.7 mi (19:18 / mi)
shoes: A W Journey

Green Valley - to/from Desert Hills Rec. center.

bicycling - stationary 10:00 [4] 3.3 mi (3:02 / mi)

bicycling - stationary warm up/down 2:00 [2] 0.5 mi (4:00 / mi)

cool down

weights / strength 12:00 [3]

3 sets various equipment, arms / upper body only.

miscellaneous (rowing machine) 5:00 [4] 1.15 km (4:21 / km)



walking 10:00 [2] * 1.0 km (10:00 / km)
shoes: Jalas hi-top O' shoes

walked/jogged down to the old Kentucky Camp (restored gold mining camp) and looked around the historic markers, etc.

Tuesday Jan 19, 2010 #

orienteering 1:28:26 [3] **** 4.9 km (18:03 / km)
16c shoes: A W Journey

window-O' Arthur Pack park, Tucson. Very small "window" of map around each control, typically about 60 m by 60 m, with the rest of the page blank. Required fairly careful compass and pace to hit the window, then had to relocate. challenging.

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