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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pfc

In the 7 days ending Sep 4, 2009:

activity # timemileskm+m
  Orienteering5 9:49:34 38.45(15:20) 61.88(9:32) 83074 /94c78%
  Hiking2 3:00:00 4.2 6.76 488
  Running (trail)1 1:13:00 7.5(9:44) 12.07(6:03) 320
  Miscellaneous1 30:00
  Total6 14:32:34 50.15 80.71 163874 /94c78%

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Friday Sep 4, 2009 #

Orienteering 1:24:00 [2] 7.64 km (11:00 / km)

Score-O style on the Killer Bee Loop, at a fast walk. Again, focused on reading all the features on the map.

Orienteering 1:28:13 [4] *** 8.2 km (10:45 / km) +300m 9:06 / km

Difficult, rocky course at the Toe. Wait till you see the map - should post it tomorrow.

Thursday Sep 3, 2009 #

Orienteering 1:05:00 [2] *** 4.3 km (15:07 / km)

Precision orienteering on the Pitcher Hill map. Did a 15 control course by walking with the camera, and paying a lot of attention to reading every single feature on the map. It was a good change of pace. Ian started around the same time as me, but ran it. We met up at #8 and then again at #15 where we stopped to talk with a group from TSN.

Orienteering 1:11:09 [4] *** 9.33 km (7:38 / km) +150m 7:04 / km

Red/Blue at Bisbee Hill. 13 controls, so more of a long-O style, but there were some short legs as well. Very good run, legs felt and I was reading the map nicely.

Wednesday Sep 2, 2009 #

Orienteering 57:00 [3] 5.7 km (10:00 / km)

First dozen or so controls on the Happy Jack map - not as fun since the area is thicker, less visibility and there's a lot of deadfall. I wasn't feeling that good either, for unknown reasons.

Orienteering 53:09 [3] *** 6.04 km (8:48 / km)

One Cowboy Relay ("official" race") on the Gates of AMT Hell map. 3:10 PM mass start, we each received a map case with four maps, loops A B C Z. The first three were in different orders for different people, but the Z loop was the last for everyone. We were supposed to run the top map, then as we came through the finish chute, drop of the top map and start on the next. Didn't run it particularly well, and had some problems on the loop Z map.

Tuesday Sep 1, 2009 #


Course and wakthrough for the Plains of Despair map.

Orienteering 35:39 [4] 4.76 km (7:29 / km) +60m 7:03 / km

Training event on the Medicine Bow map. Only did half of the 9K because I want to save something for the afternoon.

Orienteering race 1:11:07 [4] *** 7.41 km (9:36 / km) +220m 8:21 / km

New map called The Pond. 1:10,000 scale and very hilly. I wouldn't have broken 10 mpk if not for the long flat legs at the end (one of which I did sub 5, go figure).

Monday Aug 31, 2009 #

Event: Laramie Daze

Hiking 2:00:00 [3] 4.2 mi (2.1 mph) +488m

Lewis Lake to the top of Medicine Bow Peak. Arrived around 8 AM to an empty parking lot, came back a few minutes after 10 to more than a dozen cars. Nice sunny day, light wind in the morning but increasing from the south to blow in haze all over the Laramie valley.

Orienteering race 44:17 [4] *** 6.2 km (7:09 / km) +100m 6:37 / km

Nice first day run. A couple of mistakes, and I still have some acclimation to do. Map and course details will be posted tomorrow when I get into town for wifi.

Orienteering (Retrieval) 20:00 [2] 2.3 km (8:42 / km)

Helped Mikell and Mark Everett retrieve some controls.

Sunday Aug 30, 2009 #


Quickie post and a couple photos on my site.


Mostly driving today, some leg stretching but no real workouts. Cut over on gravel roads to Douglas, a stop at Ayres Natural Bridge, west to Casper and over the mountain, then down to the west side of the Snowy Range.

Saturday Aug 29, 2009 #

Hiking 1:00:00 [2]

Hiking and scrambling around in the Badlands.

Running (trail) 1:13:00 [4] 7.5 mi (9:44 / mi) +320m 8:36 / mi

Run/powerwalk up, and run all the way down Sylvan Lake to Harney Peak. They have done a lot of trail work cutting back trees since I was there two years ago. And there's a lot of damage to the pines from beetles, it turns out.

43 minutes up and 30 minutes down.

Miscellaneous 30:00 [3]

Scrambling and a slight bit of bouldering at the Needles area.

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