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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Apr 27, 2013:

activity # timemileskm+m
  orienteer3 1:55:13 3.91 6.3 181
  run/walk2 40:00
  weights1 40:00
  erg1 15:00
  Nordic track1 15:00
  stretch 5 5
  Total6 3:45:18 3.91 6.3 181
  [1-5]5 3:45:13

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Saturday Apr 27, 2013 #

9 AM

stretch 1 [0]

run/walk warm up/down 25:00 [1]

orienteer race 1:01:53 intensity: (12:20 @1) + (10:40 @2) + (25:54 @3) + (8:02 @4) + (4:57 @5) 4.2 km (14:44 / km) +116m 12:57 / km
ahr:159 max:213


West Point Middle, day one

Start to 1: Ugh! Rarely have I looked at a leg and had less desire to do it. It didn’t help that the hillside was covered with rocks, downed trees, mountain laurel and leaves. I should have stayed on top, but instead, I contoured around until I could see the rocks and the flat terrace below me. Then I went straight down the hill.

1 to 2: as I was approaching the hill, I told myself to look up, in case I could see the marker. I did see a marker, but told myself it was too soon, and went on. Of course, it was my marker, and I had to contour back to get it.

2 to 7 went fairly smoothly. I wasn’t moving fast, but I was paying attention and reading the map.

7 to 8: I decided to go a bit south to skirt the hill, but I went too far south. I was really tentative on this leg, and couldn’t make sense of the flat area. I was a bit confused about where I was when I crossed the trail, but the marsh gave me a clue. I continued on until I hit the big cliffs along the reentrant, to be sure I knew where I was. But I was flustered at this time, and stupidly ran north to another control, just because I saw a bunch of folks leaving it. Stood there a second, got my bearings, and went over the hill to 8.

8 to 9 was fun: a chance to actually run downhill!

9 to 10 was a poor route execution, and then choice, then execution. Meant to leave the control to the SW, but went straight S. I was confused when I hit the road, and went the wrong direction. Then, I saw the option of running on the road, but chose instead to go through the woods. This was a slow slog, where I had little confidence, and stopped at two other boulders (with markers) before hitting mine.

10 to finish: glad to be done.

Overall, I was very happy that my brain showed up at the start today. And it functioned fairly well when I had to relocate. Also happy that I was not exhausted after this effort.

route
1 PM

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

orienteer race 23:20 intensity: (1:07 @1) + (58 @2) + (11:35 @3) + (8:47 @4) + (53 @5) 2.1 km (11:07 / km) +65m 9:37 / km
ahr:167 max:199

West Point Sprint, day one

After an enjoyable couple of hours socializing with Sandy, Barb, Gail, Valerie and others, it was time to sprint. I was looking forward to this race, as a test of my (possibly?) increased fitness. But I should know better than to think about running, rather than navigating. Also, the course had some tough woods running at the beginning.

1 to 2: I saw Jenny go bounding past me, as I was tentatively walking over the rocks, and I foolishly thought, “I can run too”. Alarm bells were going off, that I needed to stay near the steep part of the hill, but I ignored them. Came to the pipeline, and finally stopped and looked around. I noticed that all the steep contours were above me, so up I went. Ugh.

2 to 3. Maybe still a bit brain dead and hesitant.

6 to 7: something is funny with my track here. I definitely stayed in the road as I left the control, and turned up the path.

10 to 13: I was pleased that I was able to move steadily and confidently here.

13 to finish: I beat Jenny :)

So, pleased with the physical, disappointed with the mental effort in this race. Must remember that mistakes are deadly in a sprint.

route

Friday Apr 26, 2013 #

stretch 1 [0]

Wednesday Apr 24, 2013 #

stretch 1 [0]

weights 40:00 [3]

Monday Apr 22, 2013 #

stretch 1 [0]

erg 15:00 [2]

Nordic track 15:00 [2]

Sunday Apr 21, 2013 #

orienteer 30:00 [1]

Putting out markers for the Tour de KU. Weather was great, turnout was great, folks seemed to have fun. I just wish we hadn't had an ebox stolen, and plenty of issues with Or/Java/Wifi.

stretch 1 [0]

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