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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dlevine

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  Core Training7 3:50:00
  Watercize3 2:05:00
  Cardio7 1:55:00
  Handball2 1:30:00
  Orienteering2 1:17:41 0.25 0.4 207 /10c70%
  Racquetball1 35:00
  Running1 30:47 3.0(10:16) 4.83(6:23)
  Weights1 30:00
  Swimming1 27:30 0.62(44:15) 1.0(27:30)
  Total19 12:40:58 3.87 6.23 207 /10c70%

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Monday Dec 31, 2012 #

8 AM

Cardio (Elliptical Cross Trainer) 25:00 intensity: (5:00 @2) + (20:00 @3)

Swimming 27:30 [2] 1.0 km (27:30 / km)

Thursday Dec 20, 2012 #

8 AM

Watercize 45:00 [2]

Wednesday Dec 19, 2012 #

6 AM

Core Training (Total Training) 28:00 intensity: (4:00 @2) + (24:00 @4)

Cardio (Elliptical Cross Trainer) 15:00 intensity: (5:00 @2) + (10:00 @3)

1 PM

Orienteering 10:00 [2] 0.4 km (25:00 / km) +20m 20:00 / km

Unsuccessful attempt at #22 on the Emery Map Hike link. Parked near the ski lodge and went down the disc golf fairway to the hole before turning right to the circle, but still couldn't find the marker.

Tuesday Dec 18, 2012 #

8 AM

Watercize 40:00 [1]

Monday Dec 17, 2012 #

7 PM

Handball 45:00 [2]

Doubles with Jerry against Syed and Brian. No way that we should lose to these two unless they get really hot and we are off our game.

Game 1: Jerry takes too long to warm up and we fall way behind. We claw back, but lost 14-15.

Game 2: Syed is playing really well, but Brian is having a meltdown and we win 15-11.

Game 3: Jerry is exhausted and we lost 6-15.

So Jerry leaves and we play cutthroat, but I am in a fog. After taking the first three points, I lose 6-15-9.

Friday Dec 14, 2012 #

6 AM

Core Training (Total Training) 27:00 intensity: (4:00 @2) + (23:00 @4)

Thursday Dec 13, 2012 #

8 AM

Watercize 40:00 [1]

7 PM

Handball 45:00 [1]

Cutthroat with Syed and Steve B. I should never lose to either of these guys, but Syed really seems to believe that he is the best of us. I got there late and wasn't warmed up and fell behind in the first game and actually lost 14-15-9. The rest of the evening became progressively more one-sided as I won the next game 15-7-9 and thereafter they scored a total of 19 points combined in the last three games.

Wednesday Dec 12, 2012 #

6 AM

Core Training (Total Training) 27:00 intensity: (7:00 @2) + (20:00 @4)

Cardio (Elliptical Cross Trainer) 15:00 intensity: (5:00 @2) + (10:00 @3)

3 PM

Running 30:47 [3] 3.0 mi (10:16 / mi)

Gentle Gargoyle loop with Phil Payne and Bryan Messerly.

Monday Dec 10, 2012 #

6 AM

Core Training (Total Training) 47:00 intensity: (20:00 @2) + (27:00 @4)

Cardio (Elliptical Cross Trainer) 15:00 intensity: (5:00 @2) + (10:00 @3)

Sunday Dec 9, 2012 #

10 AM

Orienteering 1:07:41 [3] ***
spiked:7/10c

Map Hike at Sprague Brook. First attempt at numbers 1-10 with some concern about #10...

Parked in lot by bathroom near tennis courts.

Start->1: Past casino, up sled hill and down towards the control. Saw longer stream to my right and adjusted to correct reentrant. Couldn't see marker and was concerned until I looked correctly and saw it about six feet away. 6:14

1->2: Up hill and across field on trail. Wanted to head down, but it was too steep so I took the trail N a bit. When I got to where I could go down, I did so and headed to the hill. Alas, it was the knoll a bit further down so I didn't find the marker. After a bit of circling, I realized that I needed the pine trees to be on my hill and went back up a bit to the right hill and the marker. 8:07 (2.5 minute error)

2->3: Down to Sprague Brook, but didn't want to cross - more because of steep banks than the brook itself - so I took the trail out to the road and then the trail back in along the north side of the brook. Tried to pace count, but cut off to the right too soon. Found new trail markers and followed them back to the top of the hill, but it wasn't right. I could see the field to the west, so I knew where I was and worked my way back to the correct hill. 15:51 (5 minute error)

3->4: There seemed to be a deer path in the direction I wanted to go, so I followed it. I saw the tree from a distance and even saw the marker on the nearby tree before I really got there. 4:12

4->5: Up hill to road to pond. After edge of pond was considering heading in when I saw the marker. The "clearing" is remarkably overgrown. 6:09

5->6: Angled out to rough yellow which had a mowed path along the woods. Took the path past the thicket and then angled to the road. Cut in at clearing just outside the circle and went in. Saw the depression and then saw the marker "edge on" due to the attaching wire. 6:23

6->10: Across field to corner, down the trail until I saw the rootstock. Then I saw the bright cord attaching the marker to the nearby tree. 4:15

10->7: Doubled back on trail to new major trail running above the stream more or less from 10 to 7. Overshot a bit and nearly hit the trail. Turned around and went back 40m to the junction. 5:16 (1 minute error)

7->9: Angled up to trail, cutting in at the bend, crossing the reentrant and going right to it. "Found" the marsh by stepping in it when I was a few steps away from the marker. 3:29

9->8: Over to now disused trail, down to main trail to bend, then slowly down the steep spur as I didn't see the marker for a while. 4:26

8->Finish: As I could, down the spur, but the stream banks were too steep. Headed east until I could spot a place to get both down and up. Had to cross through two knee-deep channels that were VERY cold, bu t it was an easy exit from Sprague Brook, down the trail and up the hill past the bathroom to the car. 3:21

Quick change to dry clothes (socks, shoes, and shirt) before heading home.

Friday Dec 7, 2012 #

6 AM

Core Training (Total Training) 30:00 intensity: (10:00 @2) + (20:00 @4)

Cardio (Elliptical Cross Trainer) 15:00 intensity: (5:00 @2) + (10:00 @3)

4 PM

Racquetball 35:00 [2]

With Phil. He couldn't get loose in Game 1 and I marched with no enthusiasm to a 15-4 victory.

He started game 2 a bit better and led 0-4. At 3-4, he tweaked his calf in a funny way and wasn't the same. I won 15-8.

We skipped the third game out of deference to his calf.

Wednesday Dec 5, 2012 #

6 AM

Core Training (Total Training) 31:00 intensity: (11:00 @2) + (20:00 @4)

Cardio (Elliptical Cross Trainer) 15:00 intensity: (5:00 @2) + (10:00 @3)

Monday Dec 3, 2012 #

6 AM

Core Training (Total Training) 40:00 intensity: (19:00 @2) + (21:00 @4)

5 PM

Weights 30:00 [3]

Sunday Dec 2, 2012 #

10 AM

Cardio (Bike (video)) 15:00 intensity: (9:00 @3) + (6:00 @4)

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