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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 30 days ending Apr 30, 2014:

activity # timemileskm+mload
  Control clearing/setup7 22:30:00 24.9 40.07 250317.3
  Orienteering3 4:13:03 13.03(19:26) 20.96(12:04) 65938 /62c61%129.0
  Road running4 3:08:55 21.74(8:41) 34.99(5:24) 5450.4
  Trail running3 2:11:01 14.77(8:52) 23.77(5:31) 13334.0
  Hiking1 45:004.5
  Cycling2 42:30 9.6(13.6/h) 15.45(21.8/h)4.3
  Weights1 20:004.0
  Erging1 3:58 0.62(6:23) 1.0(3:58)0.8
  Total18 33:54:27 84.65 136.24 109638 /62c61%544.3
averages - sleep:5

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Tuesday Apr 29, 2014 #

Road running 21:23 [1] 2.23 mi (9:35 / mi) +12m 9:26 / mi
shoes: Saucony Progrid Wide 2

Sunday Apr 27, 2014 #

Event: SMOC Waterloo Rec HQ
 
5 PM

Trail running 52:05 [3] 5.26 mi (9:54 / mi) +85m 9:26 / mi
shoes: Saucony Progrid Wide 2

Trails at Marott and Holliday parks with Aidan. Humid and a bit warm; felt slow and couldn't fix it but it was otherwise fun to wind around all of the trails.

Saturday Apr 26, 2014 #

Event: 2014 US Relay Champs and Intercollegiate Champs
 

Control clearing/setup 1:00:00 [2]
shoes: Salomon Speedcross

Control clearing/setup 45:00 [3]
shoes: Saucony Progrid Wide 2

putting out water and the last red control for Ransburg

Wednesday Apr 23, 2014 #

7 PM

Trail running (Mixed road-trail) 47:14 [2] 5.86 mi (8:03 / mi) +32m 7:55 / mi
shoes: Saucony Progrid Wide 2

Evening jog, tried to go a bit further than normal for a short run. Entertained myself with some map reading.

Sunday Apr 20, 2014 #

Control clearing/setup 6:00:00 [2] 7.0 mi (51:26 / mi)
shoes: Inov 340 Pair #2

Finished putting out the Ransburg controls. It is hard to decide what is the nicest feature for this park, the really open forest or the fact that there are many sections that feel really different (pine forest, glades, beaver swamps, steep ravines, subtly contoured hillsides, built-up areas and more remote parts with only skiffs of trail).

Saturday Apr 19, 2014 #

Event: Double Chubb
 
Event: OCIN / TROL Easter Egg-O - Governor Bebb
 

Control clearing/setup 3:45:00 [2]
shoes: X-Talon 212

First 16 controls for Ransburg. I was amused by how little of an understanding of a park I have until I try to set a course there. This was very slow going, setting and adjusting control sites both today and tomorrow.
1 PM

Orienteering 56:58 [2] *** 4.07 mi (14:00 / mi) +148m 12:35 / mi
spiked:10/22c shoes: X-Talon 212

Felt a bit better running once I was completely loosened up. Navigating was rough around the edges until after control 11 and then I started making better and earlier decisions. Biggest single error was on 12 drifting too far right at the pond and then ploddingly correcting it. Also floated twice the required distance on 6? missing the rootstock. At least the correction was obvious.

OCIN_Gov_Bebb_Apr_2014_5 Green - Splits

Thursday Apr 17, 2014 #

Road running (mixed road-trail) 1:38:24 [3] 11.62 mi (8:28 / mi)
shoes: Saucony Progrid Wide 2

7 good miles and then a lot of unpleasantness

Tuesday Apr 15, 2014 #

Cycling (spinning) 11:00 [1] 2.6 mi (14.2 mph)

Erging 3:58 [2] 1.0 km (3:58 / km)

Weights 20:00 [2]

1 set

Sunday Apr 13, 2014 #

5 PM

Trail running 31:42 [2] 3.64 mi (8:42 / mi) +16m 8:35 / mi
shoes: Saucony Progrid Wide 2

Saturday Apr 12, 2014 #

Event: West Point A-meet
 
Event: CAOC Mississippi Palisades - Special Event (POSTPONED)
 
6 PM

Road running (Mixed road-trail) 39:40 [2] 4.56 mi (8:42 / mi) +29m 8:32 / mi
slept:5.0 shoes: Saucony Progrid Wide 2

A medium-paced jog; it was much warmer today.

Friday Apr 11, 2014 #

Cycling (spinning) 31:30 [1] 7.0 mi (13.3 mph)

Wednesday Apr 9, 2014 #

7 PM

Road running 29:28 [2] 3.33 mi (8:51 / mi) +13m 8:45 / mi
shoes: Saucony Progrid Wide 2

Out with Aidan; I'm slowly getting out of slug mode.

Sunday Apr 6, 2014 #

Control clearing/setup 45:00 [2] 2.0 mi (22:30 / mi)
shoes: X-Talon 212

Pulling controls from the middle with A.
11 AM

Orienteering 1:00:39 [4] **** 6.13 km (9:53 / km) +211m 8:26 / km
spiked:19/25c shoes: X-Talon 212

Mounds Middle distance Red 5.3/225m

I will need to catch this up for details but quickly...

I liked this course, there was a variety of technical challenges and the forest was mostly nice. The benefit of knowing where not to run showed from yesterday and there was a decent amount of lost time but it was scattered 5 s here 20 s there. I think AP probably read this low at 3ish minutes because I could just be a lot snappier and more decisive. The steepness was felt and I will continue to try to improve my fitness and (nearly) defeat gravity.

Looking at the other finishes on Red, I was happy with finishing well in the top half.

OCIN_FP2014_Mounds_Sunday_Middle_10 Red - Splits

Saturday Apr 5, 2014 #

Orienteering race 2:15:26 [4] **** 8.28 km (16:21 / km) +300m 13:51 / km
spiked:9/15c shoes: X-Talon 212

Straightline distance given for Mounds Red Long, my real distance might have been 12-13 km.

This was a bruiser. I was still wiped out from yesterday (intensity = a cross between the course and my state). I fell for the missed trail split that many others were bitten by, but my brain had fully shut down by this point so the error was the most massive. It was a long climb to the split, I missed it, was incapable of understanding my surroundings, knew that the only solution was to backtrack, got back to the split and then strangely ran pell-mell into the medium green. I can't explain why, in a normal world it makes no sense. I realized the error of my ways several minutes later only to turn and see a wall of greenbriar that seemed to climb endlessly into the sky :( My race ended there and I just tried to limp home.

The course by D. Waller was very good; I liked the challenges, the long legs and some of the frilly drainage tops. The stream crossing was soooo nice, I almost stopped to sit on the ledge. Some day in the future, I should pull out this map and redo the course.

Control clearing/setup 1:00:00 [2] 2.5 mi (24:00 / mi)
shoes: X-Talon 212

Pulling controls from the long.

OCIN_FP2014_Mounds_Saturday_Long_10 Red - Splits

Friday Apr 4, 2014 #

Event: OCIN Flying Pig XVIII / US Interscholastic Champs
 

Control clearing/setup 3:00:00 [2] 6.0 mi (30:00 / mi)

Putting out boxes and stands for alternate courses at BC

Control clearing/setup 1:15:00 [2]

Pulling controls from BC

Control clearing/setup 30:00 [2]
shoes: X-Talon 212

Looking for a missing runner.

Hiking 45:00 [1]
shoes: X-Talon 212

Lots of time acting as a lifeguard, and doing odds and ends during the meet. Time estimated and divided by 3

Thursday Apr 3, 2014 #

Note

I found a chocolate chip peanut crunch Clif bar in my desk drawer. Two years old, open, dessicated, and half eaten. Given that I was pretty hungry, I decided to test it out. Verdict: edible, tastes just like it would have new but hard enough that haste would result in a trip to the dentist.

Tuesday Apr 1, 2014 #

Control clearing/setup 4:30:00 [3] 7.4 mi (36:29 / mi) +250m 33:01 / mi
shoes: Inov 340 Pair #2

Finished by placing about 40 more stands at Bear Creek. It definitely felt warm! At the end of the day, I found a spot that actually had a foot of water in it to cool my feet and rinse my shoes. Marveled at the dribble of water and the 12' earthbank lining the creek. Strange, how did they get so big?

Saw a vulture on the way into the park and a red-bellied woodpecker. Some spring flowers are starting to pop up. The other evening we startled (from a distance) a porcupine that took cover in a tree.

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