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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Jul 27:

activity # timemileskm+m
  Running2 1:25:42 8.13(10:32) 13.08(6:33)
  Orienteering1 47:38 3.42(13:56) 5.5(8:40) 14028 /28c100%
  Walking1 45:00 2.0(22:30) 3.22(13:59) 120
  Total4 2:58:20 13.55(13:10) 21.8(8:11) 26028 /28c100%

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Saturday Jul 27 #

11 AM

Walking 45:00 [2] 2.0 mi (22:30 / mi) +120m 18:58 / mi
shoes: Salomon SC3 Bl/Bl 3

San Anselmo. Walk on Terrace then Spring Grove up to fire road. For first time, go left, up to ridge, then along fire road to Upper Toyon. Back via single track trail, which was very nice. Back to house via Hillside; Terrace would be better.

Too warm at this hour, but manageable.

Climb is an educated guess. Could be more.

Friday Jul 26 #

7 AM

Running (Intervals) 23:30 [3] 2.64 mi (8:54 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door.

451, 416, 359, 334 [103], 330 [112], 318

[Intervals]

Running warm up/down 10:20 [2] 0.67 mi (15:26 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down
100 walk
330 recovery jog
130 walk, stretch
640 half mile cool down ( rather fast)

Wednesday Jul 24 #

8 AM

Running (Easy distance plus) 44:52 [3] 4.4 mi (10:12 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. After getting home late last night, slept a little later than usual and didn't get out running until 8:00. Already 78 degrees (83 when I finished) with little breeze. Legs feel pretty dead from all the standing and cleaning yesterday, so just hoping to get some distance in. Aimed for 20 laps, hoping do it in 45, and that's exactly what I did, without pushing (though I did have to work on breathing over the last third of the run).

508, 445, 437, 434, 428, 421, 419, 417, 411, 408

[Easy distance]

Running warm up/down 7:00 [2] 0.42 mi (16:40 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Tuesday Jul 23 #

Note
(rest day)

Lots of standing and cleaning in San Anselmo, drove back to Skyline after dinner. Felt mighty still after all that.

Monday Jul 22 #

Note
(rest day)

Drove up to San Anselmo mid-afternoon.

Sunday Jul 21 #

12 PM

Orienteering race 47:38 [5] *** 5.5 km (8:40 / km) +140m 7:41 / km
spiked:28/28c shoes: Salomon SC3 Bl/Bl 3

Mills College. Summer Series (meaning all advanced runners are on the same course). 8th of 60 (removing course setter Wayne Starts from the results). Very warm. Tried to run at sprint race pace except going uphill, knowing I'd wear out before the end, but thought that would be better training and more gratifying. Wound up well ahead of my usual rivals.

Very satisfying run. Love running on ISSOM maps! 5th or 6th time here, so much of it is familiar (3, 5, and 27 were the most unfamiliar legs) but you still have to execute. Worn out after #21, but hung in. Lost some time having to walk up hills (10, 14, 23, 26), but outside of that, hardly anything that could be called an error.

A few blips:

#3. Had to slow down drastically after leaving #2 because at first I couldn't find any way on the map to get into the fenced area where #3 was, but found it after a few secs.

#11. Probably a few secs faster to go across the bridge SE of 11 instead of going across the one NW of 10, as I did.

#16. Not a blip: did a good job of flipping the map to read #16 before getting to 15, and thus found an efficient route and executed it well.

#18. Part way into the leg, started focusing on getting to #23 instead of #18, but realized that mistake in time so that I only had to veer a bit, losing maybe 5 secs.

#26. Started to leave #25 on the shortest route, but then realized I could spread out the climb (any climb at all was becoming very difficult at this point) by going S first and then up the stairs. Wound up walking most of the uphill any way. Lost at most 5 secs changing my mind, and my route was probably 10 secs worse than the shortest route, so, especially including having to walk up the hill, this was my worst leg of the day (and it still wasn't bad, ranked 25).


WinSplits
RouteGadget

[Orienteering race]

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