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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joe

In the 7 days ending Oct 19, 2012:

activity # timemileskm+mload
  Orienteering3 11:32:10 21.42(32:19) 34.48(20:05) 125336 /40c90%105209.3
  bike3 1:51:00 10.0(5.4/h) 16.09(8.7/h) 2137 /7c100%14772.0
  running3 45:01 4.35 7.06392.0
  Total8 14:08:11 35.77 57.57 146643 /47c91%126373.3
averages - sleep:8

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Friday Oct 19, 2012 #

11 AM

running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Hoka Mafate Low

along the corn fields chasing the Grouse's
12 PM

Orienteering race (Middle) 32:10 [4] **** 3.9 km (8:15 / km) +34m 7:54 / km
spiked:16/17c slept:8.0 shoes: Salomon spikes 1

NAOC Middle Green M-50
Clean run. Running effort was slightly hampered by vegetation but that was good since my legs are still tired from last week. Back to full speed by Sunday.

Thursday Oct 18, 2012 #

6 PM

running tempo 25:00 [3] 3.0 km (8:20 / km)
shoes: Hoka OO BB2

Tuesday Oct 16, 2012 #

6 PM

running 1 [1]

Tried running, but my stomach was so distended/bloated that it hurt to move at even the slowest pace. still suffering from the food and/or water from the race.

Saturday Oct 13, 2012 #

12 AM

Orienteering race 5:00:00 [4] *** 9.0 mi (33:20 / mi) +457m 28:47 / mi
spiked:8/10c shoes: Salomon spikes 1

Leg 5 Trek thru sundown state forest
big first control. compass and some aiming off to the south helped bring me in just at the right spot. the next few flags were brutal. 500 ft climb thru laurel to a ridgeline. I blew the initial attack, then misread the map and put us on the wrong hill. ended up hitting the next cp and then worked our way backwards. from there I made bad decision to drop to a road and climb back up to the ridge. this added another 500 ft of climb in mt laurel. very slow. we met up with both Untamed NE teams here and continued together for the remainder of the trek which was familiar terrain for me.
6 AM

bike race (mtb29) 1:30:00 [2] *** 4.0 mi (2.7 mph) +152m
spiked:6/6c shoes: Shimano 77's 6-11

Leg 6, progressive bike O at Lippman Park in Kerhonkson NY
when we finished the trek at the park we were treated to food and a fire. stayed far from the fire, but ate 2 dogs and some chicken. also tried the soup, but it had a foul taste to it.
started out on the course to cp 1 where we found a map with the location of cp2. continued in this fashion for a total of 6 flags and then returned to the park pavillion. the riding is excellent here and the trails had some fun turns and bridges to cross. back at the pavilion we we shed some clothing as the temps started to rise and filled our bladders with water from the spigot. it smelled of the worst sulphur you could imagine.
we then checked out and continued on to TA 6.
7 AM

bike race 6:00 [3] 2.0 mi (20.0 mph) +31m
shoes: Shimano 77's 6-11

Leg 7
mtb on road
pace line of the worst shape to next TA

Orienteering race 6:00:00 [4] *** 10.0 mi (36:00 / mi) +762m 29:07 / mi
spiked:12/13c shoes: Salomon spikes 1

Leg 8
trek at Minnewaska sp
uphill start to a few off trail cp's, then some trail to speed up our pace. lost the trail at one point and hastily continued on into blueberry field. lost 30 min here. we (I) should have turned back and found the trail. at this point we had 5 times 'racing' together. slightly distracting for a navigator. we did manage to clear this section and the race, but there was some discussion of cutting out cp's. I never doubted we would clear it. finished the trek with a slide down Little Stoney Creek and around the waterfall.
1 PM

bike race (mtb29) 15:00 [3] *** 4.0 mi (16.0 mph) +31m
spiked:1/1c shoes: Shimano 77's 6-11

Leg 9
ride to finish

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