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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Soupbone

In the 7 days ending Apr 8, 2017:

activity # timemileskm+m
  Orienteering Meet3 4:05:15 15.88(15:26) 25.56(9:36) 49331 /35c88%
  Running3 1:42:51 11.0(9:21) 17.7(5:49) 6
  Orienteering Related1 40:00 1.86(21:27) 3.0(13:20)
  Total7 6:28:06 28.75(13:30) 46.26(8:23) 49931 /35c88%
  [1-5]7 6:19:53

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Saturday Apr 8, 2017 #

12 PM

Orienteering Meet race 1:16:04 intensity: (4 @0) + (8:24 @1) + (13:47 @2) + (29:51 @3) + (18:27 @4) + (5:31 @5) 6.2 km (12:16 / km) +366m 9:28 / km
ahr:129 max:177 shoes: Icebug green #5

Yellowwood State Forest. This place is so cool, but hilly. I was determined to be steady and consistent. Which I did and ended up first in M/60 and 3rd overall on green. This was a physical course but I never lost track in the map where I was at. I started early and after control 3 never saw anybody on my course. This was nice, but slows down motivation for speed.
Overall feel good for tomorrow's sprints. I hope!

Friday Apr 7, 2017 #

9 PM

Orienteering Meet 1:40:29 intensity: (3:04 @0) + (8:12 @1) + (23:22 @2) + (45:48 @3) + (16:47 @4) + (3:16 @5) *** 10.46 km (9:36 / km) +70m 9:18 / km
ahr:123 max:169 spiked:18/21c shoes: Icebug green #5

US Night O champs... well based on splits I was leading the Green Course till control 6. My head lamp died at no 5 control.
My fault for not testing out my headlamp.
luckly I caught super fast and at control 5 my headlamp died.
Superfast Chris gave me his 100 luman pen light. This turned into a disaster....but after a few controls I worked this low light program and finished the course. Lots of roads and trails were available for use.
Control no 9 was a serious bingo control, I was within 15 feet before I saw it.
I was just happy to finish. Wished I did the middle event earlier and ran this recreational, but I didn't.
Like I said my fault for not testing out my headlamp. After draining and charging twice the battery lasted only 29 minutes.
Still enjoyed the event with my mini pen light!

Thursday Apr 6, 2017 #

11 AM

Running 45:02 intensity: (7 @1) + (2:15 @2) + (11:54 @3) + (27:11 @4) + (3:35 @5) 5.0 mi (9:00 / mi) +6m 8:58 / mi
ahr:142 max:173 shoes: Silver Solomon

Well 5 miles in just about exactly 9 min per mile.
Actually started slower and seemed to pick up he pace each mile.
All indoor at the Rec plex track. Just way to muddy everywhere.

Tuesday Apr 4, 2017 #

Running 17:49 [3] 2.0 mi (8:54 / mi)
shoes: Silver Solomon

Ran short of time so did one mile warm up and one mile tempo. Tempo mile was 7:49.....wow had to work hard for that time. Need more work.

Monday Apr 3, 2017 #

Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Silver Solomon

4 mile road run with Stella on her harness. Ran so smooth except when she saw the cows. But I was able to control her and everything was fine.

Sunday Apr 2, 2017 #

Note

Very interesting what happened st Deer Grove forest preserve yesterday.
They the cook county forest district put on a learn to orienteer clinic. At the same place we are denied a permit to host a meet.
Maricel who lives close by went to it. Of course it was some lame compass instruction with a trail map. NOT our orienteering map or we could of blackmailed them for future permits.
Just crazy!

Orienteering Related 40:00 [2] 3.0 km (13:20 / km)
shoes: Icebug #4's

Control Pickup, got 2 different ones not on my course.
11 AM

Orienteering Meet race 1:08:42 intensity: (5:05 @0) + (21:38 @1) + (20:52 @2) + (13:31 @3) + (5:20 @4) + (2:16 @5) ** 5.53 mi (12:25 / mi) +57m 12:02 / mi
ahr:107 max:162 spiked:13/14c shoes: Icebug #4's

Lakewood forest preserve on a great April day... or should I say we didn't get rained upon.
7.3 k course
My line straight was 8.9k
4 controls were technical the rest sorta of orange level. It's just the map. The woods were pretty thick, but the fields were decent to run in. Did almost kill myself in a small hawthorn forest. Reminded myself I have a few of those left in my property to delete, one big one real soon!

Good workout and 10 of us went out after.

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