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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 1 days ending Mar 7, 2009:

activity # timemileskm+m
  Orienteering1 1:02:36 4.62(13:32) 7.44(8:25) 23718 /19c94%
  Spinning1 50:00
  Strength1 24:00
  Stretching1 10:00
  Total1 2:26:36 4.62 7.44 23718 /19c94%
  [1-5]1 2:16:36

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Saturday Mar 7, 2009 #

Orienteering race (Club Meet) 42:36 [3] *** 5.99 km (7:07 / km) +189m 6:09 / km
ahr:171 max:188 spiked:11/12c shoes: Icebug MR BUGrip

OCIN/TROL Event - French Park, Cincinnati, Ohio.
Green Course: 5.2km, 11c, 170m (1:5000, 3m)
Course Setter: David Williams
71F, sunny, breezy.

Had a late start in the 'heat' of the day w/o food or drinks before, and felt quite dehydrated afterwards. But I can't complain as this was our first spring-like day for orienteering this year. Lots of people were out and about - walking dogs, picnic, etc - in the park.

I wasn't planning on running beyond 45min and thought 5.2km might be too long. Luckily, the course avoided the worst green and presented a number of running legs along trails. Navigation wise, I faired better than last week reading ahead and having a plan. I contoured along to #3, which may have been slower than running the trail. On my attack at #4, I drifted right a bit finding a clear path thru the honeysuckle maze, but spotted the control as I hit the northern part of the swamp. On #7-8, I failed to see the left hand route choice and went low instead using the trail. The long uphill finish was tough. Still, I think it was a fun course.

I did most of it at jogging pace, careful not to fall and hurt my hand again. Had to walk up a couple hills, and was slowed by honeysuckles or green slash vegetation at times. Effort level felt like a 3, but HR numbers look more like a 4. Probably a combination of warmer temps and being out of shape.

Route - it was fun looking at Route Gadget as more and more people are drawing in their routes. I was apparently the only person to go right from #7 to #8!

Orienteering (Controls Pickup) 20:00 [1] *** 1.45 km (13:48 / km) +48m 11:50 / km
ahr:126 max:155 spiked:7/7c shoes: Icebug MR BUGrip

Control pickup afterwards.

Spinning 50:00 [2] *
ahr:138 max:145 shoes: Forte CR310

Studied the French Park course. Memorizing & simplifying legs. Also 'ran' the course backwards. Would've been interesting to have done it physically.

Stretching warm up/down 10:00 [0]

Strength (PT Exercises) 24:00 [2]

L-side only.

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