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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Jun 9, 2013:

activity # timemileskm+m
  hiking2 1:43:34 4.52(22:55) 7.27(14:14) 280
  orienteering1 1:14:12
  running1 53:10
  strength & stretching2 20:00
  Total6 4:10:56 4.52 7.27 280

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Sunday Jun 9, 2013 #

orienteering race 1:14:12 [3]

Really mad at myself. Made 3 big errors - each at least 2 minutes. The first was just being lazy and not focused, and started looking around one set of depressions too early even backtracking a bit before realizing what was going on. The second was pretty bad. A short little leg up over the ridge and I got pulled right and I knew this when checking my compass, but instead of correcting went further right to investigate a bunch of people who turned out to be at my next control. So had to scramble back up the steep rocky slope, go back a couple hundred meters to my control and then back to the one I had already visited. Really stupid. I then made a bunch of good route choice decisions nailing the next few controls. But then I lost focus again. Came off a trail and down a hillside and thought I knew where I was, but things didn't look quite right and I second guessed myself. After running around in circles for a bit, finally believed I really was where I thought I was and then went to the control. I need to be a bit more disciplined.

Really amazing course setting by Karl in a park where poor course setting would make for a miserable time. He set a whole bunch of legs with around on trail options but the straight or almost straight through the woods routes took advantage of the white woods.

Saturday Jun 8, 2013 #

7 AM

hiking 1:11:08 [3] 2.93 mi (24:17 / mi) +189m 20:14 / mi

Morning hike in the Wissahickon ending at the trail where I do my cheering for those running the annual trail race. Saw Wyatt, Angelica, Karl, Ben and Sandy. Someone else said hi as if they knew me, but I didn't recognize them. Perhaps they were just being super friendly. Nice way to start the morning.
9 AM

strength & stretching 10:00 [3]

Followed by my strength and stretching little routine.

Thursday Jun 6, 2013 #

7 AM

hiking 32:26 [1] 1.59 mi (20:24 / mi) +91m 17:19 / mi

OK - back to the early morning hikes. Should have time soon to make them longer. Two more weeks of summer session and then a month of monitoring some interns and then really on sabbatical.
8 AM

strength & stretching 10:00 [3]

And back to my quickie strength and stretching routine. My arms and abs are noticeably weaker and my flexibility has deteriorated. Time to get back in shape.

Tuesday Jun 4, 2013 #

running 53:10 [3]

TNT - series of 2 min fast/2 min slow on the drive with Sandy and Bob. Sandy was flying on the last one. Karl was so into his workout that when we passed him on the drive and waved and said hi he never even saw us.

Nice dinner with home grown lettuce and pesto (well, basil). And then some map printing, bagging and control description gluing for Ft. Washington on Sunday.

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