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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ccsteve

In the 7 days ending Sep 9:

activity # timemileskm+m
  Orienteering1 2:25:20 4.47(32:29) 7.2(20:11) 350
  Morning Run2 1:32:13 6.9(13:22) 11.1(8:18)
  Total3 3:57:33 11.37(20:53) 18.3(12:59) 350

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Saturday Sep 9 #

Orienteering 1:04:14 [2] 2.2 km (29:12 / km) +140m 22:09 / km
shoes: Icebug Spirit 4

Training route, walking with Rachael. Sharing concepts.

One error on 3 - apparently I could not keep a good distance evaluation on the way around the pond and overshot. (also scale at 7500) Came up the hill to find a trail at the top - oops. Got to show her how to relocate myself...

Orienteering 27:48 [4] 3.0 km (9:16 / km) +105m 7:53 / km
shoes: Icebug Spirit 4

Went back out on the red-green. [oop - have no map, recycled]

Since the end of the advanced training was the start of the r-g, I decided to take the trail around to the right a bit further to limit the distance through the bushy stuff. And then when I cut over, I didn't see what I thought I'd see.

The realization now is that I was quite a bit slower in the bushy stuff than I was expecting and if I had just kept going, it would/should have cleared up for me.

Splits confirm - 90 seconds lost on the first control...

Had a good time through this one, and it seems my training this summer has gotten me somewhat in shape - just in time;-)

Orienteering 53:18 [2] 2.0 km (26:39 / km) +105m 21:07 / km
shoes: Icebug Spirit 4

And then followed while Rachael directed us. Able to give her some advice in the moment (as we were walking).

She was having issues with what's up vs down - and I pointed out the hash marks and re-explained a couple times. (difference between a hill-top and a depression - or either on the side of a hill!

The terrain in that area is some of the most complex and good to immerse in.

Wednesday Sep 6 #

Morning Run (tabata) 18:00 [4] 1.5 mi (12:00 / mi)
shoes: Asics GT2000 Trail #2

4:45 warmup, rest 2:00, 8 x 20s sprints w 10s between, rest 2:00, 5:00 warmdown.

Monday Sep 4 #

Morning Run (trails) 1:14:13 [3] 5.4 mi (13:45 / mi)
shoes: Asics GT2000 Trail #2

Able to get back to the wetlands again. Stayed in motion up all the hills the first half, walked major uphills the second.

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