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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Mar 17:

activity # timemileskm+m
  Orienteering1 5:22:18 22.35(14:25) 35.97(8:58) 40531c
  Climbing2 1:15:00
  Run1 38:47 4.06(9:34) 6.53(5:57) 61
  Bike - Stationary 1 30:03 6.2(12.4/h) 9.98(19.9/h)
  Strength1 25:00
  Total6 8:11:08 32.61 52.47 46631c
  [1-5]6 8:11:05

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Sunday Mar 17 #

8 PM

Bike - Stationary 30:03 intensity: (3 @0) + (14:08 @1) + (15:52 @2) 6.2 mi (12.4 mph)
ahr:117 max:127

Easy spin to shake out the legs.

Saturday Mar 16 #

12 PM

Orienteering race 5:22:18 [4] 22.35 mi (14:25 / mi) +405m 13:39 / mi
31c shoes: Speedcross 4 - Aqua

Nain Rouge Gain 2019

Race didn’t start until noon, so we had a nice breakfast and took our time getting ready. Drove over to the race start around 9:30. Roads were rather icy, so I was glad we stayed close (thank you W4J :) ). Maps were handed out at 10 and we had lots of time to plan. I settled on a CW route, heading S first and saving the wet N section for the end.

Started off at noon. Temperatures were in the mid-30’s, but I dressed well and was pretty comfortable for most of the race. Headed to my first control with a group of people who all ran excitedly through the woods and right past the flag. I was on my own after that, although I saw a lot of people in the woods throughout the day.

Cruised along for the first 3/4 of the course. Small ‘mistake’ on 74. I was on the right hilltop, but didn’t see the flag anywhere. Marched around to confirm that I was in the right place and then saw the flag hiding behind the rootstock. Confirmed the location of the bonus flag at 51, which had a nice aerial photograph. It was in the NE section, so I would hit it at the end. Crossed the stream after 62. It was only up to my knees and very narrow, so my legs warmed back up pretty quickly. Missed 52 a little north, but a quick correction that was assisted by Brenda. I was way ahead on my time estimates when I finished up the W map, so it was looking like I would clear with no trouble.

Started heading back E and lost motivation a bit. Not really sure why. I’ll blame the cold weather. Navigation was clean, but I started moving slower. Decided not to cross the swamp 80-31 this year and went around instead. The stream/marsh after 32 was up to my waist and fairly wide. Couldn’t feel my legs too well after crossing, but they warmed back up eventually. Hit the bonus on my way back to the finish. Didn’t find the streamers until half way into the swamp, but I was able to follow them back out.

Finished with plenty of time to spare. 6th OA, 1st female. Kevin crushed it and took the win. So excited for him!!
9 PM

Climbing 30:00 [3]

Checked out Steve and Angel's basement bouldering wall. So awesome!

Thursday Mar 14 #

5 PM

Run 38:47 [3] 4.06 mi (9:34 / mi) +61m 9:08 / mi
shoes: Ravenna 9

Trot on the trail. So warm, 80F!

Wednesday Mar 13 #

5 PM

Climbing 45:00 [3]

Bouldering and then some top-roping.

Tuesday Mar 12 #

7 PM

Strength 25:00 [3]

Monday Mar 11 #

Note

Easy week before Nain Rouge next weekend!

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