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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Feb 20:

activity # timemileskm+mload
  orienteer3 2:46:20 7.32(22:44) 11.77(14:08) 293376.8
  aerobics1 1:00:00120.0
  ski1 30:00 1.53(19:39) 2.46(12:12) 2039.1
  weights1 30:0090.0
  run/walk1 18:00 1.11(16:13) 1.79(10:04) 1744.4
  Total6 5:04:20 9.95 16.02 330670.3

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Saturday Feb 20 #

1 PM

orienteer 1:45:00 intensity: (11:43 @1) + (37:08 @2) + (55:45 @3) + (24 @4) 6.58 km (15:58 / km) +200m 13:51 / km
ahr:123 max:151

O at Rockcrusher. I found an old set of courses that Mike had designed. Temps were above freezing so the snow was melting fast. Some hillsides were slippery. I'm glad I wore my neoprene socks.

The large reentrants near the lake are filled with downed trees and debris from the 2019 floods, so the I had to pick my way through. At some point, I noticed human tracks on the snowy "trail" which was a surprise. I didn't think anyone else would try to go that way. After control 11 and finish, I came upon two guys who were hiking. They were using a cell phone to track their progress on the trail and were trying to get back to Rockhaven. They were confused when the trail would disappear in the reentrants. I showed them my map, and where we were, and how to get back to the trail. I also encouraged them to go up to the next trail which was parallel but didn't disappear. They commented that it was surprising to see someone using a paper map!

I stopped a few times to admire the snow-covered, frozen lake. Very beautiful, but it meant no eagles were hanging around.

2021-02-20 Rockcrusher route

Friday Feb 19 #

4 PM

orienteer 34:22 intensity: (15:55 @1) + (16:54 @2) + (1:33 @3) 2.59 km (13:15 / km) +48m 12:07 / km
ahr:107 max:126

Line O at Centennial. I find line Os to be good training in "easy" parks because I have to pay very close attention.
The park was full which I did not expect. I had to dodge disc golfers and snow sledders. The snow was getting bare but what was left was icy.

I made a huge mistake early on when I was distracted by sledders.

This map is awful, I need to re-make it.

2021-02-19_Centennial line O route

Thursday Feb 18 #

Note

OK is searching for an easy to put up lightweight tent/shelter that can handle wind and rain. This would cover the registration/download area when we don't have a park shelter. Any recommendations?
5 PM

run/walk 8:00 intensity: (30 @1) + (2:05 @2) + (5:25 @3) 0.88 km (9:07 / km) +7m 8:45 / km
ahr:123 max:140

orienteer 26:58 intensity: (4:41 @1) + (4:29 @2) + (17:16 @3) + (32 @4) 2.6 km (10:22 / km) +44m 9:34 / km
ahr:126 max:150

Exploring the trails on west campus. I skipped a few controls because they weren't fun; and the sun was going down.

2021-02-18_west campus trails route

run/walk 10:00 intensity: (6:30 @2) + (3:30 @3) 0.91 km (11:00 / km) +10m 10:27 / km
ahr:124 max:142

Wednesday Feb 17 #

5 PM

ski 30:00 intensity: (23:17 @1) + (4:21 @2) + (2:22 @3) 2.46 km (12:12 / km) +20m 11:43 / km
ahr:100 max:138

Mike and I went skiing on upper west campus. The snow had melted slightly during the day, so some areas were bare. But other areas were deep enough. This was lots of fun. It was so nice to get outside again. Although I'm out of practice with skiing in this temp and I didn't dress right. I was too cold on my legs, and my face was cold when we skied into the wind.

Monday Feb 15 #

weights 30:00 [3]

1A: 20X walking lunges, body weight
1B: 10X incline pushup
1C: body weight squat, 30 sec hold
2A: band row X20
2B: 10X glute bridge
2C: 15X band tricep kickback

Sunday Feb 14 #

aerobics (pound) 30:00 [2]

aerobics (dance) 30:00 [2]

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