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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Charlie

In the 7 days ending Sep 21, 2009:

activity # timemileskm+m
  Orienteering2 3:06:06 10.0(18:36) 16.1(11:34) 53525 /27c92%
  Running2 1:22:46 7.49(11:03) 12.05(6:52) 150
  Hike1 1:00:00
  Gym1 40:00
  Total5 6:08:52 17.49 28.15 68525 /27c92%

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Monday Sep 21, 2009 #

Gym 40:00 [3]

private lesson, followed up by some modest weights to work on shoulder

Hike 1:00:00 [3]

Brisk hike with Rhonda and the dogs down Doyle Rd and up Ted Wright trail to Lans's fire road, past the tower and home. Spent some time coaxing Hazel out of a pool in the stream. She was determined to stay.

Sunday Sep 20, 2009 #

Orienteering race 2:02:04 [4] *** 10.3 km (11:51 / km) +340m 10:10 / km
spiked:11/12c shoes: Yellow NB T840

Green X at Ultralong championships in Rochester. A pretty good result - decent navigation, but a lot of trouble keeping any pace, particularly uphill. Only significant bobble was at #5, where I got a line or two high at the end and had to think about it then head downhill. Maybe two minutes. Probably lost some time on 2, where I went down below the green and ran a longer route, and then was very slow and careful approaching the area of the control. Otherwise pretty steady. Saw Walter heading from six to 7 when I was on my way to 5. Saw Charlie Shahbazian several times, near #7, again between 7 and 8, when he passed between 10 and 11, and when he almost caught me at 12. He was much faster, but making mistakes. Caught Dennis on the way to # 8 and ran together to 8. Here is the map from 1 through 7.
From O-maps

And here it is from 8 through 12.
From O-maps
Finished hard, trying to hold Charlie S back in the last two legs.

Saturday Sep 19, 2009 #

Orienteering race 22:56 [4] 2.2 km (10:25 / km)
shoes: Yellow NB T840

Sprint champs, green course. A reasonable run, except for two mistakes. Lost 30 seconds at 6 by leaving the trail early and getting on the wrong side of the thicket, and then a serious boom at 12 (where some others lost even more time). Had to go out and relocate.

Orienteering race 41:06 [4] *** 3.6 km (11:25 / km) +195m 8:59 / km
spiked:14/15c shoes: Yellow NB T840

Green Middle Distance course at Mendon Ponds meet. A disastrous first control. Had a lot of trouble reading the map. Came to a depression but couldn't find it on the map, so bailed out to the upper trail and still didn't know where I was. If I could have seen the map in there, I would have known the control was just past the depression. After that a very clean run. Route around to the right on #8 appears inferior to going left, but otherwise pretty fine.

Friday Sep 18, 2009 #

Running (woods run) 29:54 [3] 4.0 km (7:29 / km) +150m 6:18 / km
shoes: NB MT840

Sprint A in 16:23 and about an hour later Sprint B in 13:31. Both PRs and pretty satisfying.

Tuesday Sep 15, 2009 #

Running (woods run) 52:52 [3] 5.0 mi (10:34 / mi)
shoes: NB MT840

Loop at McLean Game Refuge with Rhonda. She is getting spunky and pushed the pace, at least for the first three miles or so.

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