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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending May 6, 2012:

activity # timemileskm+mload
  orienteer3 3:13:17 7.39(26:08) 11.9(16:15) 44946c606.0
  run/walk4 1:30:00 2.89 4.66 171170.6
  cycle1 45:00 6.46(6:58) 10.4(4:20) 4059.1
  walk1 30:0030.0
  erg1 10:0020.0
  PT4 4
  weights1 1
  Total6 6:08:22 16.75 26.95 66046c885.6
  [1-5]6 6:07:05

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MoTuWeThFrSaSu

Sunday May 6, 2012 #

8 AM

PT 1 [0]

run/walk warm up/down 15:00 intensity: (2 @0) + (7:48 @1) + (5:08 @2) + (2:02 @3) 1.05 km (14:20 / km) +52m 11:29 / km
ahr:119 max:142

a very scenic walk to the start today

orienteer race 1:54:59 intensity: (33 @1) + (19:29 @2) + (1:27:42 @3) + (7:15 @4) 6.4 km (17:58 / km) +247m 15:04 / km
ahr:147 max:169 15c

Long course at West Point. Legs were very tired after yesterday of course. Stuck to my plan of "no mistakes" and by that I meant the "complete brain dead wander for 15 minutes type" of mistake. And I succeeded! First weekend in a long time where I had three steady races. I made mistakes, of course, but they were smaller and controlled. I'm very pleased with my racing this weekend. Now just need to work on endurance, so I can actually run a long race some day.

I carried an energy bar and ate some of it at 30, 60 and 90 minutes. That seemed to help. Didn't like this chewy bar, however. May try have to try Sandy's suggested Gel Shots.

I felt so slow out there, and was dismayed that I was going to be out close to two hours. I was pretty bummed, even though I had met my goal of no (big) mistakes. And then I finished and saw that Peter and Peggy had taken ~90 minutes, so my 2 hours wasn't so bad. Felt better instantly :) (As long as I didn't look at Kristin's time). EDIT: I misunderstood Peter's time. He ran 1 hr 13 minutes.

Another fun weekend at West Point.
route

Saturday May 5, 2012 #

8 AM

PT 1 [0]

run/walk warm up/down 25:00 intensity: (1 @0) + (10:00 @1) + (4:50 @2) + (10:09 @3) +87m
ahr:143 max:154

orienteer race 58:27 intensity: (40 @1) + (37:12 @3) + (20:35 @4) 3.5 km (16:42 / km) +151m 13:44 / km
ahr:155 max:178 15c

Middle, Green X at West Point. My goal today was to be clean, and to concentrate on navigation, not running. I was pretty successful. Took a few minutes to get into the map (what's mapped as rock and what's mapped as contours, especially) but I was good ta relocating quickly as I walked slowly in the neighborhood of 2 and 3. It was also easy to forget about running, because it's a physical impossibility for me at West Point. Very nice course, I really enjoyed it as a middle.
route
12 PM

run/walk warm up/down 15:00 [1]

orienteer race 19:51 intensity: (2 @3) + (19:26 @4) + (23 @5) 2.0 km (9:56 / km) +51m 8:48 / km
ahr:166 max:207 16c

Green X sprint at West Point. Legs were a bit stiff at the beginning, but loosened up as I ran. Another nice course, a good mix of campground and woods. I was pleased to be clean on this race. I was not pleased to miss the finish punch TWICE; I really wanted to beat my finish chute finish time from the morning (they were the exact same for the middle and sprint). Ended up with the exact same time.

I enjoyed having the middle and sprint at the same location, because it allows a lot more time for socializing. Lots of good conversations today with many O friends, new and old.
route

Friday May 4, 2012 #

PT 1 [0]

walk 30:00 [1]

Various small hikes around congers and Nyack with Mom and Dad; I'll count it as 30 minutes. Nice to see the big, wide Hudson again ( a real river). Followed up by pastries from the French bakery, so I'm not sure I should really count this as training :)

Wednesday May 2, 2012 #

6 PM

weights 1 [0]

run/walk 35:00 intensity: (8 @0) + (15:32 @1) + (2:35 @2) + (6:26 @3) + (10:19 @4) 3.61 km (9:41 / km) +32m 9:17 / km
ahr:134 max:169

erg 10:00 [2]

Unexpected change of training plans tonight, so I went for a short run on campus. I find it boring to just run around the fields, so I took a map and went to a few control locations. Finished off with a bit of erg to get my time in for the day. Now I have to pack; leaving for West Point tomorrow (by myself; Mike has a work trip).

Monday Apr 30, 2012 #

6 PM

PT 1 [0]

cycle 45:00 intensity: (1:01 @0) + (29:25 @1) + (14:00 @2) + (34 @3) 6.46 mi (6:58 / mi) +40m 6:50 / mi
ahr:116 max:141

Nice leisurely ride with Mike. Topics of conversation included A meet sponsors; how police gather data and use the numbers; people who care more about grammar than content; Mike's every-road-in-Lawrence project; how busy the bike trail was tonight and how folks in DC would say it was practically deserted; and setting courses for our next local event.

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