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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 30 days ending Nov 30, 2014:

activity # timemileskm+mload
  Orienteering8 13:32:07 39.2 63.08 241078 /90c86%513.3
  Road running9 4:42:04 33.18(8:30) 53.41(5:17) 121112.5
  Trail running2 3:35:10 19.12(11:15) 30.77(7:00) 51968.4
  Heavy yard work1 2:45:0057.8
  Control clearing/setup2 56:19 1.92(29:19) 3.09(18:13) 3310.3
  Weights1 25:008.8
  Jog1 21:24 2.25(9:31) 3.62(5:55) 156.8
  Erging1 8:27 1.24(6:48) 2.0(4:14)3.0
  Total23 26:25:31 96.92 155.97 309878 /90c86%780.8
  [1-5]22 26:17:29

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Sunday Nov 30, 2014 #

Event: OCIN TROL #2 - Miami Univ. Western Campus
 
12 PM

Orienteering race 28:22 intensity: (3 @0) + (3 @1) + (10 @2) + (7:06 @3) + (16:47 @4) + (4:13 @5) ** 4.2 km (6:46 / km) +59m 6:19 / km
ahr:152 max:167 spiked:15/16c shoes: X-Talon 212

Orange - Miami Western 3.5 k

2nd course. Faster with few mistakes. Hooked too low on C14 by 100-150 m, this was a 1 min error based on the reversed leg on the red (I meant to be low, just not by so much). After talking with Dersu, took a more aggressive approach, cutting through the woods as needed. Green on the map is green but some of it is much more passable than other parts. Climbing back from the creek was better straight up the hill rather than any trail/road detour.

Orienteering race 45:23 intensity: (5 @0) + (2 @1) + (2:31 @2) + (14:22 @3) + (25:20 @4) + (3:03 @5) *** 7.07 km (6:25 / km) +70m 6:07 / km
ahr:148 max:168 spiked:18/21c shoes: X-Talon 212

Red - Miami Western, 5.6 km

A good run. Conservative on the longer legs where it was possible to escape around the wood. Sounds weak, but so often I am burnt by taking slower, greener direct courses that increase the percentage of error. So, I just pushed across the open areas with some haste. There were small errors, second guessing whether to take a bridge or jump a steep creek bank only to retreat to the bridge, and too much time was lost not knowing exactly the next move after punch and reading the control descriptions. Still, I was happy with it; it was a perfect day in the woods. Woot!

Control clearing/setup 26:19 intensity: (6:19 @1) + (9:54 @2) + (6:09 @3) + (3:30 @4) + (27 @5) 1.3 mi (20:15 / mi) +33m 18:46 / mi
ahr:118 max:244 shoes: X-Talon 212

Picked up 9 stands.

OCIN_MUWW_Nov_2014_3 Orange - Splits

OCIN_MUWW_Nov_2014_5 Red - Splits

Friday Nov 28, 2014 #

3 PM

Road running 53:48 intensity: (24 @0) + (13 @1) + (3:08 @2) + (48:04 @3) + (1:59 @4) 6.36 mi (8:27 / mi) +14m 8:24 / mi
ahr:140 max:150 shoes: Saucony Progrid Wide 2

Sluggish run with long stretches into the wind. Ugh.

Thursday Nov 27, 2014 #

4 PM

Road running 28:44 intensity: (2 @0) + (1 @1) + (1:52 @2) + (22:46 @3) + (3:55 @4) + (8 @5) 3.6 mi (8:00 / mi) +14m 7:54 / mi
ahr:142 max:161 shoes: Saucony Progrid Wide 2

Running, thankfully mostly out of the wind with Aragorn.

Wednesday Nov 26, 2014 #

5 PM

Road running 18:23 intensity: (3:23 @2) + (5:00 @3) + (10:00 @4) 2.24 mi (8:12 / mi) +15m 8:02 / mi
shoes: Saucony Progrid Wide 2

partly alone and finished with B

Sunday Nov 23, 2014 #

5 PM

Road running 16:43 intensity: (10:43 @4) + (6:00 @5) 2.22 mi (7:32 / mi) +15m 7:23 / mi
shoes: Saucony Progrid Wide 2

Asked to go for a run in a 50 degree rain in the dark, I found it difficult to believe that it would be nice. Surprisingly, it wasn't too bad. The dampness definitely gave enough motivation to get up to speed fast.

Saturday Nov 22, 2014 #

Event: OCIN TROL #1 - Diamond Oaks HS
 

Control clearing/setup 30:00 [1] 1.0 km (30:00 / km)
shoes: Inov 340 Pair #2

12 PM

Orienteering race 35:58 intensity: (20:58 @3) + (15:00 @4) *** 4.51 km (7:59 / km) +79m 7:20 / km
spiked:16/19c shoes: Inov 340 Pair #2

Green course at Diamond Oaks. Didn't turn watch on until after control 2.

Had difficulty with a couple of controls in the greener areas, one with a good attackpoint that I still floated past (3, just below the re-entrant junction) and the other with a less solid attackpoint. A pretty good run, with some hesitating on the last few controls deciding what was the best approach (stables, fenced control by the pond). I did manage to pause at a couple of points to make better choices.

Orienteering race 27:24 intensity: (10:00 @3) + (12:24 @4) + (5:00 @5) *** 2.99 km (9:10 / km) +36m 8:39 / km
spiked:9/11c shoes: Inov 340 Pair #2

Still had problems in the darker green in similar places. Apparently, I went slower but I didn't feel like I was dogging it?!

OCIN_Diamond_Oaks_Nov_2014_4 Brown - Splits

OCIN_Diamond_Oaks_Nov_2014_5 Green - Splits

Thursday Nov 20, 2014 #

6 PM

Road running 44:16 intensity: (29 @0) + (15 @1) + (18 @2) + (28:13 @3) + (10:59 @4) + (4:02 @5) 5.26 mi (8:25 / mi) +17m 8:20 / mi
ahr:146 max:167 shoes: Saucony Progrid Wide 2

double NC and change

Wednesday Nov 19, 2014 #

7 PM

Road running 39:21 intensity: (6 @0) + (2 @1) + (4:25 @2) + (28:29 @3) + (6:19 @4) 4.33 mi (9:06 / mi)
ahr:142 max:158 shoes: Saucony Progrid Wide 2

double loop of NCHS up and down Lincoln. Cold westerly wind on the unsheltered legs

Tuesday Nov 18, 2014 #

Erging 8:27 [3] 2.0 km (4:14 / km)

2000 m @28 setting 8

Weights 25:00 [3]

1 set

Saturday Nov 15, 2014 #

1 PM

Trail running 2:03:38 intensity: (30:00 @2) + (1:33:38 @3) 11.12 mi (11:07 / mi) +389m 10:02 / mi
shoes: Salomon XA Pro 3D M+ 11.5

A long leisurely afternoon at McCormick's St. Park. Beautiful gorge with huge cliffs by Indiana standards. Lots of depressions. Seemed like a very regulated park.

Friday Nov 14, 2014 #

Event: QOC Long Day's Night
 

Thursday Nov 13, 2014 #

6 PM

Road running 21:39 [2] 2.25 mi (9:37 / mi) +18m 9:23 / mi
shoes: Saucony Progrid Wide 2

A still colder evening jog with OJoy but t was pleasant enough after we were warmed up.

Wednesday Nov 12, 2014 #

7 PM

Road running 27:50 intensity: (3 @0) + (21 @1) + (1:40 @2) + (25:18 @3) + (28 @4) 3.31 mi (8:25 / mi) +14m 8:19 / mi
ahr:140 max:149 shoes: Saucony Progrid Wide 2

Chilly night run w Aragorn. I felt fantastic, well I did as soon as I was in the warm house looking at dinner.

Monday Nov 10, 2014 #

6 PM

Jog 21:24 intensity: (3 @0) + (39 @1) + (14:32 @2) + (1:23 @3) + (3:23 @4) + (1:24 @5) 2.25 mi (9:31 / mi) +15m 9:19 / mi
ahr:139 max:179 shoes: Saucony Progrid Wide 2

Just trying to stretch things back out. I needed to stop a couple of times to get my knees realigned.

Sunday Nov 9, 2014 #

Heavy yard work 2:45:00 [3]

Raking and hauling leaves, mulching; most of the yard work done for winter.

Saturday Nov 8, 2014 #

Event: Sleepy Hollow Rogaine
 
9 AM

Orienteering race 1 [0]

Two Garmin tracks from the Sleepy Hollow Rogaine, the rest was estimated by string. Total 27.5 miles (44k) and 2166 m climb. This works out to 4.9% climb, seems fair enough ;)


I will need to string the remaining distance as I don't have enough battery power to make it through 12 h.

More comments and a complete distance/climb later. Teamed with Dave Waller as And then the water ran uphill... 23 of 31 controls for 1260 pts in 11:15. A fun race, comfortable pace, some of our best navigation for a rogaine, and reasonable decision making. It was refreshing not to have to sprint in to beat the clock at the end, although I suspect that this will not be trend-setting! An enjoyable way to spend a fall Saturday.
10 AM

Orienteering race 1:32:00 [4] *** 8.05 km (11:26 / km) +341m 9:26 / km
shoes: Salomon XA Pro 3D M+ 11.5

Leg 1 - 31-83-43-33-64

83 was on the ground about 150 m away from the circle.
11 AM

Orienteering race 1:14:30 [4] *** 3.27 mi (22:47 / mi) +351m 17:05 / mi
spiked:20/23c shoes: Salomon XA Pro 3D M+ 11.5

Leg 2

Climb out of 64-30W-40-60-80-70-50-73

Steep N end of park. 60 took some consulting to ensure we ended up on the correct spur. Based on other groups, our pause saved time. Only true, substantial error for the day was nearly heading out the main spur before 73. My compass-man-ship needs work.
12 PM

Orienteering 1:57:14 [5] 6.7 km (17:30 / km) +365m 13:45 / km
shoes: Salomon XA Pro 3D M+ 11.5

Leg 3

80-70-50-73

Steep N end of park. Only true, substantial error for the day was nearly heading out the main spur before 73. My compass-man-ship needs work.
2 PM

Orienteering race 6:11:15 [4] *** 14.3 mi (25:58 / mi) +1067m 21:05 / mi
shoes: Salomon XA Pro 3D M+ 11.5

Leg 4

73-84-65-42-56-41W-58-61-81(dogleg)-76(dogleg)44

All of the route adjustments happened here; drop 54-32, 84 was a serious climb, planned to drop off the most distant eastern controls, then 52-63-55. These last 63-55 and possibly 52 might be the only armchair reconsideration. Getting to water might have been possible getting these and doing 56 on the run to the hash.

A good bit of running after 41W was nice, fun, and kind of relaxing vs slogging up briar hills.

A bit raggedy on the last control; there were several parallel reentrants that complicated the endgame and, no surprise, the bag was in the nasty overgrown one not the two deep clear ones.
8 PM

Orienteering 20:00 [3] 1.3 km (15:23 / km) +42m 13:15 / km
shoes: Salomon XA Pro 3D M+ 11.5

The forgotten leg. Garmin died at the end. The climb to 53 and the run to the finish

Wednesday Nov 5, 2014 #

7 PM

Road running 31:20 intensity: (2 @0) + (3 @1) + (8:28 @2) + (14:37 @3) + (2:41 @4) + (5:29 @5) 3.62 mi (8:39 / mi) +14m 8:33 / mi
ahr:143 max:168 shoes: Saucony Progrid Wide 2

headlamps floating through the evening, with A

Sunday Nov 2, 2014 #

Event: OI Crystal Lake Park Sprints
 
11 AM

Trail running 1:31:32 intensity: (6:44 @0) + (11:09 @1) + (22:46 @2) + (27:34 @3) + (22:26 @4) + (53 @5) 8.0 mi (11:27 / mi) +130m 10:54 / mi
ahr:135 max:172 shoes: Salomon XA Pro 3D M+ 11.5

A bit more foresty training in EC West. A pretty moderate pace broken up in places by checking out some suggested updates. Definitely some new trails in the north and reminded of some crappy trails in the south. Over the years, there have been a few spurs cleared of much of the honeysuckle. Other places, spurge of the forest does what it does.

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