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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jan 25:

activity # timemileskm+mload
  orienteer2 1:59:09 2.73 4.4 146296.3
  run/walk2 1:15:00 4.14 6.67 103212.8
  aerobics2 50:0050.0
  Nordic track1 40:0080.0
  sprint drills1 30:0030.0
  erg1 30:0060.0
  weights1 30:0090.0
  Total8 6:14:09 6.88 11.07 250819.1

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Saturday Jan 25 #

orienteer 1:00:00 [1]

Mike and I taught an "Intermediate O Skills" workshop today. We each took a group of people and walked around the woods doing various activities. We were out for a total of two hours but I'm only counting about 1 hour of moving time.

I had three women, one of whom had never orienteered before, so we focused on some very basic skills. They all understood the map and enjoyed being out in the snowy woods. Three of the participants had been to my Women in O classes. Everyone seemed to enjoy it and appreciate the time and training.

Friday Jan 24 #


Thank you Eli. This photo sums up his whole career. Clutch player, never gave up, two key Patriots defeats :)

4 PM

run/walk 1:00:00 intensity: (36 @1) + (6:36 @2) + (27:16 @3) + (25:27 @4) + (5 @5) 6.67 km (9:00 / km) +103m 8:21 / km
ahr:137 max:161

A nice run on west campus. I enjoyed looking at animal tracks; and the invasive honeysuckle even looked pretty with the sticky snow on the branches.

Thursday Jan 23 #

12 PM

aerobics 30:00 [1]

5 PM

sprint drills (stretch) 30:00 [1]

weights 30:00 [3]

Tonight's set:

15X leg press, unknown weight
20X walking lunge, body weight
30X resistance band side steps

12X arm presses, unkown weight (heavy, I needed assistance on the last rep)
12X chest pull downs, setting "8"
10X inclined push up

Wednesday Jan 22 #

erg 30:00 [2]

Tuesday Jan 21 #

12 PM

aerobics 20:00 [1]

7 PM

Nordic track 40:00 [2]

Monday Jan 20 #


Nice day. Started with a good breakfast (recommended by Mike's former co-worker) then an hour visit to the Carter Museum. Easy travel home in the middle of the day.

Sunday Jan 19 #


Ten years ago I asked "Why don't more folks come to the Georgia meet?" Discussion link here

Any different reasons now?
10 AM

orienteer race 59:09 intensity: (5:42 @3) + (48:02 @4) + (5:25 @5) 4.4 km (13:27 / km) +146m 11:32 / km
ahr:150 max:166

Georgia Day 3, Hard Labor Creek, Brown x

I didn't feel great today, too tired. I was sloppy on the way to 1, just reacting instead of planning ahead. Lost my nerve about going straight to 2 and lost time on the trail. Big mistake on 7, knew I had gone too high, but didn't stop and consider how close i might be. Instead, I went way out of my way to relocate.

As I was climbing the hill to 10, I looked at the time, 57 minutes. I was really hoping to finish under an hour. But I couldn't remember when I started my watch (sometime in the start call up). So I had to push hard to the finish. Slow, but I made it. Not happy with today overall, too sloppy.

2020-01-19_georgia day 3 route

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

Fun times at a local sports bar, watching the Chiefs win the AFC champs. Amanda and Dennis joined us.

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