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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spike

In the 7 days ending Oct 8, 2016:

activity # timemileskm+mload
  running4 3:40:00500.0
  cycling4 3:00:00180.0
  MTB cycling1 1:05:0065.0
  rowing1 20:0020.0
  orienteering1 15:007c30.0
  Total8 8:20:007c795.0

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Saturday Oct 8, 2016 #

running 1:30:00 intensity: (1:15:00 @2) + (15:00 @4)

On the trails at Clinton. I parked at the beach.

The run included 4x HU/ML/HE. It felt mostly pretty good.

I saw a pileated woodpecker. I seem to spot them about once or twice a year. But, that's only been the last few years. I wonder if their range is changing or they are just becoming more common. Or maybe I'm just seeing them better. In any case, pileated woodpeckers are cool and it is always fun to see them.

Also, I was jogging along at some point, enjoying the nice weather and thought, "hey, this reminds me of 25-manna weather." Turns out 25-manna was today.

When I was driving home I listened to some KU football on the radio and then watched a bit on TV at home. They almost won.


Friday Oct 7, 2016 #

cycling 45:00 [1]

Work commute.

Over my lunch break I read some AP logs, including Nadim's. He writes a lot more than I do about bike commutes.



Got my flu shot earlier this week.

Thursday Oct 6, 2016 #

cycling 45:00 [1]

Work commute.

running 25:00 [2]

Short run on west campus. I didn't get rained on. The rain came later. But as I was running I heard thunder in the distance and saw a few flashes of lightning both west and south of Lawrence.

A photo posted by @okansas on

Wednesday Oct 5, 2016 #

cycling 45:00 [1]

Work commute. There was some fog in the morning. Also, it was a bit chilly.
6 PM

running 15:00 [2]

Running to/from the start/finish on West Campus to warm up and cool down.

orienteering 15:00 [2] ***

A sprint course with added "fences." This was a lot of fun. I think Mary drew the original course and added the fences to the map. So it felt very fresh. Having fences is good - it forces you to think through route choices and take some odd routes. It adds some challenges to a familiar area.

I actually think you can get pretty good technique training on a familiar area, but it takes some mental work. The fences make it easier to get useful technique training on a familiar map.

I was sloppy with the compass. Not that I was sloppy using the compass, I just didn't look at it very much. I'm working on using the compass again and it is not yet second nature to look at the compass needle. It will come with some practice.

Also, it wasn't hot but it was humid. I got a lot of stinging sweat in my eyes.

Near home I chatted briefly with a guy walking his dog. He knew who I was. I get recognized a lot more after the City Manager tried to get rid of my job.


Tuesday Oct 4, 2016 #

cycling 45:00 [1]

Work commute. In the morning my legs felt surprisingly tired.

rowing 20:00 [1]

Row, row.


Monday Oct 3, 2016 #

MTB cycling 1:05:00 [1]

MTB on the river trails. It was a very pleasant evening to be out and the trails were quiet. I spent a little time riding and reading the MTBO map. In fact, I nearly biked off the trail when I was glancing at the map.

When I was back at the parking lot and getting ready to leave, I heard three other MTBers talking about MTB orienteering! I chatted a bit and showed them the map. One of the three had done some MTBO in England and was explaining it to the other two.

I wonder if we could get permission to do a score-O' MTBO at Clinton State Park. That might be something to check.


Sunday Oct 2, 2016 #

running 1:30:00 intensity: (1:15:00 @2) + (15:00 @4)

On the trails with the current version of the Clinton SP map.

I did 4x HU/ML/HE and felt pretty good.

Near the end I heard a crashing sound followed by a guy swearing loudly. I rounded the corner and saw a guy standing in the woods north of the trail and a MTB on the ground about 4 meters away and on the south of the trail. I chatted a bit to make sure he was ok. He was practicing a tricky, rocky hill. He said he didn't crash but "got off the bike."


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