Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rainbow Unicorn

In the 7 days ending Apr 26, 2010:

activity

time

miles

Biking

7:16:00

96.7

(13.3/h)

155.62

(21.4/h)

Orienteering

4:28:08

15.0

(17:53)

24.14

(11:06)

42c

Running

2:20:00

15.8

(8:52)

25.43

(5:30)

Paddling

1:00:00

4.0

(15:00)

6.44

(9:19)

Total

15:04:08

131.5

(6:53)

211.63

(4:16)

52c

5:18

0:00

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Monday Apr 26, 2010 #

Biking 26:00 [2] 6.0 mi (13.8 mph)

Bike to school.

Biking 26:00 [2] 6.0 mi (13.8 mph)

Bike home.

Sunday Apr 25, 2010 #

Event: MNOC - River Bend Nature Center

Orienteering race 21:00 [3] *** 2.0 mi (10:30 / mi)
5c

MNOC AR Tune-up at River Bend Nature Center w/Mo, Erl, and Scoot.
Completed the first section in good time, reaching the TA first. Slow TA put us behind Tom/Andrei, who jumped into the boats and started rocking. Awesome.

Paddling 1:00:00 [2] 4.0 mi (15:00 / mi)
1c

Paddle from RBNC to Faribault take out. Seemed to gain a bit of ground on 24/Seven toward the end, but they held it solid and had a good TA post paddle.
Scooter took a swim in the water after trying to step out of the boat in too deep of water. We had a decent TA though, and left within 2-3 minutes of 24/7. A couple other teams exiting the water as we're leaving on our bikes, such as MWM.

Biking race (Salsa Moto Rapido) 30:00 [3] ** 7.0 mi (14.0 mph)
2c

Bike from Two Rivers Park (Paddle TA) to Caron Park on the trusty steeds. Never saw 24/Seven out on the ride, and we got to the TA first, so we weren't sure what happened to those two....

Orienteering race 15:00 [3] *** 1.0 mi (15:00 / mi)
1c

One-point O-section based on 11 degree bearing and 550m distance. Left the bike shoes and helmet on to make the double TA quick(er). Cool erratic feature for Mike to find in the middle of this small park!

Biking race (Salsa Moto Rapido) 20:00 [3] ** 3.4 mi (10.2 mph)
1c

Ride from Caron Park to Nerstrand Big Woods State Park on gravel roads.

Orienteering 1:00:00 [3] *** 4.0 mi (15:00 / mi)
8c

Like Mo says, the woods in Nerstrand were "like butter." Fun to navigate in and just a general sense of peace while running. Lots of fun spring ephemeral flowers.
Lost a bit of time on route choice from CP11 to CP14 - should have gone up to the trail instead of following the reentrant north. Everything else went basically according to plan. Just tried to hold off the speedy 24/7 duo a mere few minutes back....

Biking (Salsa Moto Rapido) 1:00:00 [3] *** 15.0 mi (15.0 mph)
6c

Ride back to RBNC from Nerstrand BW SP. Pushed a solid pace home with the wind at our backs for a good portion of the ride. Was actually starting to spin out the 1x9 Moto Rapido when we hit 30 on a slight downhill.
13.2 miles back to RBNC plus a fun Bike-O section on our way to the finish.
Awesome race set by Mike and the MNOC crew. Good variety and super fun course design!

2 PM

Orienteering race 52:08 [4] *** 4.0 mi (13:02 / mi)
20c

Went for a slice of dessert by running the Red course after the AR Tune-up. Had a decent run, not too many bobbles on the nav. Should have taken the rail-trail from 6 to 7, but didn't notice it until after my run. Lots of new mountain bike trails in that area.
I was happy to grab a couple hot dogs after that.... ;o)

red - Splits

Saturday Apr 24, 2010 #

1 PM

Orienteering (Course Setting) 2:00:00 [1] *** 4.0 mi (30:00 / mi)
ahr:100 max:153 8c

Course setting at Sand Dunes State Forest.

Friday Apr 23, 2010 #

10 AM

Biking 26:00 [2] 6.0 mi (13.8 mph)

Bike to school.

6 PM

Running 50:00 [3] 5.5 mi (9:05 / mi)
ahr:135 max:155

Run w/Ellen in the East Mississippi River area. Don't get over there much on foot - it was fun to relive vicariously parts of the Cake-O I missed last week.

10 PM

Biking 32:00 [2] 7.0 mi (13.1 mph)

Bike home from Ellen's.

Thursday Apr 22, 2010 #

6 AM

Running 1:30:00 [3] 10.3 mi (8:44 / mi)
ahr:144 max:167

3 Lake run w/Mo, Bulent, Guer, and Val.

9 AM

Biking 26:00 [2] 6.0 mi (13.8 mph)

Bike to school.

6 PM

Biking 26:00 [2] 6.0 mi (13.8 mph)

Bike home.

Wednesday Apr 21, 2010 #

Biking 26:00 [2] 6.0 mi (13.8 mph)

Bike to school.

Biking 26:00 [2] 6.0 mi (13.8 mph)

Bike home.

Tuesday Apr 20, 2010 #

Biking 26:00 [2] 6.0 mi (13.8 mph)

Bike to school.

Biking 26:00 [2] 6.0 mi (13.8 mph)

Bike home.

6 PM

Biking (Salsa Moto Rapido) 1:00:00 [2] 10.3 mi (10.3 mph)
ahr:115 max:136

Bike to/from Theo + 1 loop of the single track. Ran into Kari and O-Steve on the way there and chatted for a while.

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