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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Sep 26:

activity # timemileskm+mload
  cycle1 2:31:24 23.99(6:19) 38.6(3:55) 231416.1
  orienteer2 1:07:57 2.53(26:54) 4.07(16:43) 85193.3
  weights1 30:0090.0
  run/walk1 22:00 1.36(16:14) 2.18(10:05) 6045.5
  Total4 4:31:21 27.87 44.85 376745.0

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Saturday Sep 26 #

8 AM

run/walk warm up/down 12:00 intensity: (3:55 @1) + (7:53 @2) + (12 @3) 1.25 km (9:34 / km) +51m 7:57 / km
ahr:108 max:123

orienteer 11:33 intensity: (10 @1) + (18 @2) + (1:48 @3) + (7:58 @4) + (1:19 @5) 1.77 km (6:32 / km) +11m 6:21 / km
ahr:152 max:161

quick little course on west campus this morning. The hot temps are back so I got out the door early-ish. My plan today was a short but fast session, trying not to stop. This was an old map, so the out-of-bounds area is no longer a construction area and I could run through it.
2020-09-26_fast west campus

run/walk warm up/down 10:00 intensity: (5:05 @2) + (4:34 @3) + (21 @4) 0.93 km (10:47 / km) +9m 10:19 / km
ahr:125 max:156

Thursday Sep 24 #

weights 30:00 [3]

Workout 1: 4 rounds
1A: Walking lunge x 15 each leg
1B: TRX Row x 15
1C: Plank Hold x 30 secs
1D: Push-up x 10 (I have to do these on my knees)

Wednesday Sep 23 #


How about another orienteer's happy hour next week? 7 pm ET/4pm PT. The question is: what day is best for everyone? I'm open M-Th.
4 PM

orienteer 56:24 intensity: (45 @1) + (19:17 @2) + (36:08 @3) + (14 @4) 2.3 km (24:31 / km) +74m 21:08 / km
ahr:127 max:148

Re-run of an old course in SMP from 2011. I knew the vegetation would be different, and I had heard that the tails were changed, but I had no idea!

I wanted a fast sprint, but that's not close to what I got. First, I had no oomph today, so a fast pace was not going to happen. Then the vegetation and trails were such a mess. I went through some real crap getting to 2 and 3.

I tried exploring new trails on the way to 6. I skipped 7 on purpose and explored the mowed grass around 8 and 9. I managed to find a short path through the crappy woods (definitely not white this time of year) near 10. Then I continued on the new (unmapped) new trail. I kept thinking I would find a path that connected to the mapped lower trail. But I never did. So I had to turn around and go all the way back. and then cut through a rough deer trail and back all the way I had just come. It was the longest possible route between 10 and 11.

This was not what I planned but I turned it into a distance judging and map reading training. It was a challenge to work with a 9-year-old map.

2020-09-23 SMP route

Monday Sep 21 #


I'm finally going down the rabbit hole of making Orienteer Kansas a 503(c) organization. I need help from the folks who have done this before, for a very small club.
1. Should we organize as a "corporation" or as an "unincorporated association"?
2. Does OUSA have a "group designation" that we can apply under?

This all started when OUSA announced that the registration system is now free for local events. I thought that would be cool. So I started to set it up. Found out that you need a PayPal account.
OK, go to PayPal. It asks for an EIN. We don't have one.
Go to IRS to apply for EIN. We need to be incorporated as a non-profit. Need a constitution and state letter of incorporation.

I'm not sure this is worth it, since we technically are already a 503(c) because our gross proceeds are under $5000/year.

Your thoughts?

Sunday Sep 20 #

8 AM

cycle 2:31:24 intensity: (42:11 @2) + (1:45:05 @3) + (4:08 @4) 38.6 km (3:55 / km) +231m 3:48 / km
ahr:127 max:157

Lawrence Loop
Moving time = 2:31:24 including 8 minutes on Kasold by mistake
Total time = 2:52:04

My fifth time riding the whole loop and the only long ride this year. I was not prepared for this and the legs complained on all the hills. I stopped often (remove cayers, check map, refill water bottle, eat). I went on Kasold again; I have to remember that the big hill is on Peterson (I have in my head that the hill is on Kasold). I also need to bring a printed copy of the map with me, it's a pain to dig out the phone to check.

This was my fastest min/k on the loop, which surprised me. Still, I was 50% longer than Mean Gene's recent Loop ride

The weather was nice and cool, with a breeze out of the south. I saw lots of people around the arboretum and Burcham Park, and a fair bit near Rock Chalk Park. Too much dog poop on the trail for my liking. I saw cows, corn fields, industrial buildings and the Kaw. It's a nice tour de Lawrence.

Legs were exhausted and filled with lactic acid when I finished. I made it home just in time to see the finish of this year's Tour de France.

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