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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: smittyo

In the 7 days ending Dec 10, 2017:

activity # timemileskm+mload
  Orienteering4 2:07:55 8.93(14:19) 14.37(8:54) 236511.7
  Strength2 1:55:00230.0
  Running1 45:37 2.95(15:28) 4.75(9:36) 7136.9
  Other1 40:0040.0
  Intervals1 36:59 2.36(15:40) 3.8(9:44) 297.9
  WU/CD3 31:15 1.49(20:59) 2.4(13:02) 7146.0
  Total9 6:36:46 15.73 25.32 3161062.4

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Sunday Dec 10, 2017 #

8 AM

WU/CD warm up/down 8:49 [2] 0.65 mi (13:34 / mi) +14m 12:44 / mi

Jogging to the start of qualifier.

Orienteering race (sprint) 29:35 [4] **** 2.14 mi (13:49 / mi) +81m 12:22 / mi

Qualifier Sprint at UC Berkeley. Pretty good run. I was happy that I managed to get through today without really stopping to walk. It was very slow running up the hills, but at least I could still call it running.

Only significant mistake was at number 4. I was too late in realizing that I couldn't enter the parking area from the SE corner and then had to correct my route and run around. The better route was to continue North and come in from the NE. Slight bauble at number 10. I planned to take the lower path, but didn't realize it was a different level. Once I discovered that I went back to the higher path. Might have been better to stay low since I was already there and then climb the stairs.
12 PM

WU/CD warm up/down 16:31 [1] 0.47 mi (35:10 / mi) +37m 28:14 / mi

Walk to the start

Orienteering race (Sprint) 32:04 [4] ***** 2.33 mi (13:46 / mi) +69m 12:37 / mi

UC Berkeley Final. This was a pretty intense course. Lots of having to pay attention to levels, stairs, and control descriptions to pick the most efficient route. I did well with that. We started in reverse order of qualifier finish. I managed to catch a number of people who started ahead of me, but don't think anyone caught up to me. Sue Kuestner ended up beating me by one minute, but I ended ahead of Gavin WM - my most common sprint nemesis.

The track to number 14 doesn't match reality. Maybe the building messed up the GPS reception. I did notice that i had to approach from the E and my route was the same into and out of the control.

Saturday Dec 9, 2017 #

9 AM

WU/CD warm up/down 5:55 [2] 0.37 mi (16:00 / mi) +20m 13:43 / mi

Orienteering race 40:06 [4] *** 2.84 mi (14:07 / mi) +42m 13:30 / mi

San Francisco Sprint Weekend at Bedwell Bayfront Park in Menlo Park. This track is both the first and second course. I forgot to clear my watch in between and just stopped and restarted it.

The first course was pretty straight forward. The second course had no trails on the map and we were allowed to skip one. I skipped number 17, which was between splits 27 and 28 on this track. Without the trails, the navigation was a combination of rough navigation by contours and precision navigation by vegetation, rocks, and man-made features.

The first sprint was in mass-started heats of about 7 people per heat. In the finish chute, Gavin caught me and we ended up punching in a tie. I didn't realize it was him behind me and figured it was someone faster from the later heat. I wonder if I could have pushed any harder if I'd known it was him?
2 PM

Orienteering race (Sprint) 26:10 [4] *** 1.62 mi (16:09 / mi) +44m 14:53 / mi

3rd sprint at Bedwell Bayfront park.

Friday Dec 8, 2017 #

9 AM

Strength 1:00:00 [2]

Body Pump class

Thursday Dec 7, 2017 #

9 AM

Running 45:37 [3] 2.95 mi (15:28 / mi) +7m 15:21 / mi

Slow neighborhood run with Winkie

Wednesday Dec 6, 2017 #

Other (disc Golf) 40:00 [1]

Practicing at Desert Sands Park

Tuesday Dec 5, 2017 #

6 PM

Intervals intervals 36:59 intensity: (18:30 @1) + (6:29 @3) + (12:00 @5) 2.36 mi (15:40 / mi) +2m 15:37 / mi
shoes: Inov8 Road-X 233 Purple

HDR Track Interval workout - 12 x 1 min.

Monday Dec 4, 2017 #

8 AM

Strength 55:00 [2]

Bodypump class. 15 lbs on the bar. 5 lb hand weights.

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