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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: X8A7

In the 7 days ending Jun 9:

activity # timemileskm+m
  Road Run4 3:58:00 23.19(10:16) 37.32(6:23)
  Orienteering1 1:41:25 6.98(14:32) 11.23(9:02)
  Trail Run2 59:56 7.86(7:37) 12.65(4:44)
  Hike2 55:00 4.45(12:22) 7.16(7:41)
  Roller Ski Classic1 42:00 5.75(7:18) 9.25(4:32)
  Total7 8:16:21 48.23(10:17) 77.62(6:24)

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Sunday Jun 9 #

Trail Run 10:00 [1] 1.0 mi (10:00 / mi)
ahr:119

warmup

Orienteering 1:01:25 [3] 4.68 mi (13:07 / mi)
ahr:154 max:169

Red course at Buena Vista, 6.9km straight line. This is probably one of RMOC's best maps. I was fairly tired from yesterday's race, though my right calf was really tight, it didn't bother me much running. I couldn't get the HR that high actually, a good sign I was tired. 1-4 was pretty easy navigation by contour lines, I did try to minimize climb in a couple of spots. 4-6 was moderately difficult orienteering requiring navigation by rock features. 7-11 was as difficult as it gets given the rock detail, the good news is that I made no mistakes, though I was certainly slow to get to a couple. On these controls I was really struggling with sweat in my eyes, on my glasses, and on my magnifier. I have to figure something out along these lines, but I just couldn't get my eyes to focus on the map, hence why I was so slow to figure out what the map was telling me to look for. I think I need magnifiers in my glasses too. At over an hour, the time is nothing to write home about. Thanks to Viking for setting a great course.

Quickroute: https://www.flickr.com/photos/98725947@N05/5378219...

Results: http://www.rmoc.org/index.php?option=com_content&a...

Routegadget: http://www.rmoc.org/gadget/rg2/#149&course=1&a...

Orienteering 40:00 [1] 2.3 mi (17:24 / mi)
ahr:120

Control pickup, bonked on the last leg heading back to the start/finish.

Saturday Jun 8 #

Trail Run 7:00 [1] 0.7 mi (10:00 / mi)

warmup

Trail Run 42:56 [4] 6.16 mi (6:58 / mi)
ahr:166 max:174

Tireless Tiger 10k at the Wild Animal Sanctuary. I was hoping to get around 7min/miles, and I managed to do that, on a course with a very slow surface (loose crushed stone), I was constantly hunting around for the surface that gave the most traction. I was second off the line, at about a half mile, the guy that would win passed me and caught up to first at the time. Those two were out of sight after that. I kept a good steady pace and fourth was closing and at about 4 miles he was close enough that I thought about the plan if he were to catch me. But I think he stopped for water at around then as he dropped way far back after that. Saw lions, tigers, and bears much closer than you can from the walkway, one lion ran along me for about 20 meters and roared, good thing that there were two fences between us. A fun race for sure.

Hike 14:00 [1] 1.36 mi (10:18 / mi)

Did about half the walkway after the race. Right calf was really tight/sore, but the walk helped. I still think I favor the right leg a lot because of the left knee tendonitis.

Friday Jun 7 #

Roller Ski Classic 42:00 [1] 5.75 mi (7:18 / mi)
ahr:130

Funplex, did the trails to the west.

Thursday Jun 6 #

Road Run 2:00:00 [1] 11.31 mi (10:37 / mi)
ahr:134

After the workshop ended I headed over to Cherry Creek St. Pk. Parked just past the western-most beach area. Ran out to the O-start, took a short break, then ran back, hitting various side trails both ways. At the car drank a bunch, then west to the start of the dam and back to the car again to get the 2 hours. It was hot, but not unbearable.

Wednesday Jun 5 #

Road Run 33:00 [1] 3.48 mi (9:29 / mi)
ahr:129

Afternoon run along little dry creek trail after the workshop ended and before dinner.

Tuesday Jun 4 #

Road Run 55:00 [1] 5.4 mi (10:11 / mi)
ahr:125

Afternoon run along little dry creek trail, then along Arapahoe and a short loop around Holly Pk. Crammed it in after the workshop ended and before dinner.

Monday Jun 3 #

Road Run 30:00 [1] 3.0 mi (10:00 / mi)
ahr:120

Morning run before the workshop started along little dry creek trail.

Hike 41:00 [1] 3.09 mi (13:16 / mi)

"Team building" hike after the workshop at Bluffs Regional Park Trail, time prorated.

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