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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending Mar 3:

activity # timemileskm+m
  Cross-Training3 2:30:00
  Orienteering1 54:04 4.72(11:27) 7.6(7:07) 235
  Running2 51:30 5.0 8.05
  T.rex training2 48:00
  Total6 5:03:34 9.72 15.65 235

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Sunday Mar 3 #

Running 5:00 [2]

Quick warmup

Orienteering 54:04 [4] 7.6 km (7:07 / km) +235m 6:10 / km
shoes: Old VJ Falcons From Online Auc

QOC local event at Cabin John, Red course

Alli graciously stayed home with Inara as I made it to the event just at the end of the start window after early brunch with friends. The weather was terrible when I got there - about 35F and snow/raining, but that seems appropriate for early March.

I quickly got ready and took off on the red course, longest available. It took me a few controls to recall that trails were taken off the map. I think it as a worthwhile experiment, but in the end added a bit too much of an element of luck to the orienteering. If you got lucky and took a line that happened to have a trail on it, you could gain a lot of time.

The course had a lot of controls (28), which I like - it felt more like a middle distance, which we don't run very frequently around here. I felt pretty good and was pushing well through the first half of the course, but lost a bit of oomph towards the end, after the sixth time crossing the occasionally thigh-deep creek.

The navigation itself was pretty straightforward, but there was some time to be lost or gained on route choice. I gained a lot on the longish leg to 21, where I crossed the creek and ran the trail all the way, before crossing back over the creek to the control. This saved me from having to traverse a thorny, muddy hillside for most of the leg. I won the leg by over a minute and essentially won the race over Joe Barrett here.

On the other hand, I lost time with the same approach to 23. Going around on trails cost me almost 30 seconds here. Finally, on 25, I went straight over the top of the hill instead of running around and lost about 30 seconds.

It was a fun course on what is not the most fun area around. Thanks to all the tough volunteers who were out on this cold and wet day!

RG: http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Saturday Mar 2 #

Cross-Training 1:00:00 [1]

Elliptical at the Blairs gym

Thursday Feb 28 #

Cross-Training 45:00 [1]

Feeling sore, so just did a recumbent bike session at lunchtime instead of anything more impactful.

Wednesday Feb 27 #

T.rex training 38:00 [1]

Lower body strength workout from Fitness Blender with Alli at home in the evening, once the baby was down for the night.

Tuesday Feb 26 #

Running 46:30 intensity: (19:30 @1) + (15:00 @2) + (12:00 @5) 5.0 mi (9:18 / mi)
shoes: 2013 Asics White+Blue

Track intervals!

This is the first time I have done track work since December 2015. So here I was, two surgeries, a bunch of injections and PT later. Honestly, I am pleased to even have gotten back to this point.

I went to the Montgomery Blair track at lunchtime with the plan to run 4x800 at a modest 3:00 pace, with 1:30 rest. It was painful and uncomfortable, the way I remembered track intervals being, especially by myself in the wind, but I got through it.
3:00
2:57
2:53
2:55

Monday Feb 25 #

Cross-Training 45:00 intensity: (35:00 @1) + (10:00 @4)

One-minute intervals on the elliptical at lunchtime.

T.rex training 10:00 [1]

Stretching

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