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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 31 days ending Mar 31, 2015:

activity # timemileskm+mload
  Orienteering6 10:35:32 30.04 48.34 94653 /159c33%335.5
  Road running9 6:34:12 49.11(8:02) 79.04(4:59) 164184.1
  Heavy yard work2 1:40:0035.0
  Stretching6 1:27:0013.7
  Walk2 41:00 2.0(20:30) 3.22(12:44)4.1
  Cycling3 29:30 9.32(19.0/h) 15.0(30.5/h)12.7
  Control clearing/setup1 15:00 0.5(29:59) 0.81(18:38)1.5
  Weights1 5:001.8
  Core!1 1:150.8
  Total25 21:48:29 90.97 146.4 111053 /159c33%589.1
  [1-5]25 21:37:25

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Tuesday Mar 31, 2015 #

7 PM

Road running 28:37 [3] 3.31 mi (8:38 / mi) +14m 8:31 / mi
shoes: Saucony Progrid Wide 2

Sunday Mar 29, 2015 #

Orienteering 1:07:53 [4] *** 4.5 km (15:05 / km)
22c shoes: X-Talon 212

Meet 11, Course 17
Flying Pig Middle

Orienteering 1:07:53 [4] **** 4.5 km (15:05 / km)
28c shoes: X-Talon 212

Meet 11, Course 17
Flying pig middle

Middle - 9 Red - Splits

Saturday Mar 28, 2015 #

Orienteering 2:07:14 [4] ***
15c shoes: Inov 340 Pair #2

Meet 11, Course 16
Flying Pig

Long - 9 Red - Splits

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 

Orienteering 24:45 [4] 3.18 km (7:47 / km)
23c

Meet 11, Course 15
Flying Pig sprint

Sprint - 9 Red - Splits

Wednesday Mar 25, 2015 #

5 PM

Cycling 9:30 [3] 5.0 km (31.6 kph)

warmup at 10
6 PM

Road running (mixed road and trails) 45:57 [3] 5.51 mi (8:21 / mi) +24m 8:14 / mi
shoes: Saucony Progrid Wide 2

Nice evening, but my legs felt like they were working very hard for the movement they were generating. Blech! It will be good to just pack for Carter Caves tomorrow and rest them.

Monday Mar 23, 2015 #

6 PM

Road running 28:03 [3] 3.41 mi (8:13 / mi) +10m 8:09 / mi
shoes: Saucony Progrid Wide 2

Jog with Aidan. Given that ice pellets were bouncing off my office window 90 min earlier, it didn't turn out to be too unpleasant.

Sunday Mar 22, 2015 #

Event: Raccoongaine
 

Friday Mar 20, 2015 #

Stretching 10:00 [1]

11 AM

Road running 1:14:59 intensity: (1:00:00 @3) + (14:59 @4) 9.42 mi (7:58 / mi) +11m 7:56 / mi
shoes: Saucony Progrid Wide 2

Long run; good conditions, 47 and grey. Didn't have the energy that a multi-day rest usually gives me but the run length was longer than any recent run. Nice to finish with B.

Thursday Mar 19, 2015 #

Note
(injured) (rest day)

Strained my neck somehow on Tuesday, likely while sleeping?!! Grading the next day probably made it worse. After 48 h, it seems to be loosening up and I can get some exercise in tomorrow.

Monday Mar 16, 2015 #

Note
(rest day)

Sunday Mar 15, 2015 #

Walk 25:00 [1] 1.0 mi (25:00 / mi)
shoes: Inov 340 Pair #2

Caves and Ohio R. overlook. I am glad that the controls, while near the caves, weren't too close. Falling in would have been nasty.

Control clearing/setup 15:00 [1] 0.5 mi (29:59 / mi)

Pulled 2 bags from the long course
10 AM

Orienteering race 2:43:33 intensity: (2:42 @0) + (9:52 @1) + (20:51 @2) + (1:05:42 @3) + (1:01:33 @4) + (2:53 @5) **** 15.86 km (10:19 / km) +520m 8:52 / km
ahr:142 max:162 spiked:20/27c shoes: Inov 340 Pair #2

Otter Creek Day 2, Red Alternate 12.5k
Meet 10, Course 14

In the 60s and sunny, it was the best day in 5 months, so I couldn't resist. My ankle was not badly swollen, just noticeable, so I wrapped it, crammed it in O-socks, braced it and laced up. I started out slowly, plodding down hills and jumping with an expectation that the landing would not be happy, but it seemed like I could run so I did. Garmin showed a slowly ramping pace, which was also probably wise as I needed enough energy to finish this rather long red. There was a pleasant balance between long and short legs and usually a safe long or trickier direct path where the difference was not necessarily predetermined by thick brambles/shrubberies. I probably took the more direct path about 65% of the time and thought before I ran. There were not many big errors, most of my lost time was in pauses and letting my legs have a few freshening steps on the up hill. Small misses on 2, 4 and 20 totaled about 5 min, and some really drifty compass work leaving C16 kept me in the green way too long even if the line was accidentally quite direct. I am really happy with this run and yesterdays. Generally, I felt like I was thinking and running fast enough that it was fun.


So... Bruce Moore sent it with another great course. This was one of the best O-weekends of recent memory. Thanks!

Saturday Mar 14, 2015 #

Event: OLOU Return of the Otter 2 Day Meet
 
Event: OLOU Orienteering at Bernheim Forest *CANCELLED*
 
9 AM

Road running race 44:24 intensity: (1 @1) + (5 @2) + (5 @3) + (1:23 @4) + (42:50 @5) 10.0 km (4:26 / km) +23m 4:23 / km
ahr:165 max:176 shoes: Saucony Progrid Wide 2

Great North Run 10k

The start of a weekend loaded with running. I have rarely run in any organized runs other than O but this is a repeat meet, a fundraiser for Aragorn's school district.

Managed to keep a very even effort level, improve my pace by 5 s/mi and hold my placing, in what seemed like a smaller field. Was supposed to run with A for the first two but he dropped me after about a third of a mile. I got to watch him slowly fade from view.

Got in the the car and headed to....
2 PM

Orienteering race 1:28:04 intensity: (6 @0) + (1:05 @1) + (10:02 @2) + (19:01 @3) + (43:45 @4) + (14:05 @5) *** 9.08 km (9:42 / km) +300m 8:20 / km
ahr:148 max:167 spiked:17/22c shoes: X-Talon 212

the belated Return of the Otter, Otter Creek SP, KY Red, 7.3k/200m

Meet 10, Course 13

Ate in the car, rolled, hydrated, repeated this at least once and then got on the course with just enough time to finish.

This was super fun, great map, fresh and interesting terrain with some ridge/reentrant mixed with karst features and a sprinkling of man-made stuff like trails, roads, and buildings but not too much. Many interesting legs and for KY this was some really open forest with only a taste of green briers.

I will need to find my splits but the race was a bit slower than normal but much cleaner (aka exhaustion-induced sense). I made a parallel error on 4, waffling between the N and S gullies and choosing wrong. I was not so clean going to 6 but knew I had C7 to bounce off of and I did. C12 was a big descending compass leg to a depression that had a substantial pause in the circle but that was good for this type of leg. C14 was nicely set for an oxygen-deprived mind where my brain couldn't easily pick the correct spur. Still a bit goofy at 15 and then the remainder of the controls were pretty straight forward, with one caveat. C18 had been unexpectedly moved, but I knew I was in the correct place and after several minutes of convincing myself that I really really was in the correct place, I also realized that maybe I started a bit too late. Got to the next control pit, no bag but I saw it in Jim's hand walking across the forest, chased it, punched, and kept going with no other course issues. Rolled my ankle hard going into C21; I am starting to think that I have some OLOU ankle curse -- same as last time, glancing at the map while transitioning my pace going downhill. It was worse than normal but better than 3 yrs ago. Hobbled to the go and then slow ran to the finish.

(current time approximate; I will update it later)
5 PM

Note
(injured)

Using the note to self that I might not be a big teenager any more -- ice, ibuprophen, wrapping, elevation -- the works; try to get myself ready for tomorrow.

Wednesday Mar 11, 2015 #

Stretching 15:00 [1]

6 PM

Road running 56:00 intensity: (35 @2) + (5:05 @3) + (50:15 @4) + (5 @5) 7.0 mi (8:00 / mi) +23m 7:55 / mi
ahr:152 max:160 shoes: Saucony Progrid Wide 2

I seemed like everyone decided it was spring today. Busy trail and busy roads getting there.

NB The distance has been adjusted. Garmin was crazy for the first half but the trail distance markers made for an easy fix.

Monday Mar 9, 2015 #

Cycling 9:30 [4] 5.0 km (31.6 kph)

Set at 11, hard pace

Weights 5:00 [3]

6 PM

Road running 24:33 [3] 3.04 mi (8:05 / mi) +16m 7:57 / mi
shoes: Saucony Progrid Wide 2

Shake out

Sunday Mar 8, 2015 #

Walk 16:00 [1] 1.0 mi (16:00 / mi)

stretching out after the car

Stretching 20:00 [1]

stretching and the stick
12 PM

Orienteering race 37:13 intensity: (3:12 @0) + (1:02 @1) + (42 @2) + (5:37 @3) + (20:18 @4) + (6:22 @5) *** 4.19 km (8:53 / km) +60m 8:18 / km
ahr:152 max:171 spiked:8/10c shoes: X-Talon 212

Good bookends around a flawed route choice and an overshoot. I didn't want to cut around the green again via the road on leg 5, so I did trail and some cross-country. It didn't even seem like a great idea at the time but I couldn't bear doing the road a third time. Probably a bit harder course than the green.

Orienteering race 58:57 intensity: (4 @0) + (2:48 @1) + (6:58 @2) + (22:37 @3) + (24:35 @4) + (1:55 @5) *** 7.04 km (8:23 / km) +66m 8:00 / km
ahr:144 max:164 spiked:8/12c shoes: Saucony Progrid Wide 2

Seven Hills, Green then Brown = Red 5.6 and 3.2 k

Meet 9, Course 12

I think this was Jim Benton's first go at setting; he made nice use of the park and there were some thought provoking legs so kudos.

This was a tired attempt at a run and mistakes happened. Several were not switching to yellow light (or not thinking at that state and carefully surveying the forest). One was a drift in the green and the finish leg was poorly executed. Within all of this, I felt good about big segments of the race. It will be nice to get at least one run in sometime soon with no bugaboos. I should save any luck for the Pig.


OCIN_Seven_Hills_Mar_2015_4 brown - Splits

OCIN_Seven_Hills_Mar_2015_5 green - Splits

Saturday Mar 7, 2015 #

Stretching 15:00 [1]

Stretching, rolling and some core.
9 AM

Road running 44:04 [4] 6.03 mi (7:18 / mi) +22m 7:13 / mi
shoes: Saucony Progrid Wide 2

Went with A to try to find out what a 10k pace might be before next weekend's Great North Run.

Wednesday Mar 4, 2015 #

Cycling 10:30 [3] 5.0 km (28.6 kph)

set at 10

Stretching (Rolling) 5:00 [0]

Stick testing....seems to bring the calves in line.
6 PM

Road running 27:32 [2] 3.25 mi (8:29 / mi) +14m 8:22 / mi
shoes: Saucony Progrid Wide 2

After 4 days of pained walking and Boehner-esque wincing while climbing stairs, I decided to try to move on. A warmup on the bike, some stretching, and a slow run. The main goal was to just warm up my calves and have them be no worse afterwards.

Road running 20:03 [2] 1.93 mi (10:23 / mi) +7m 10:16 / mi
shoes: Saucony Progrid Wide 2

And then Brenda was ready to go out for her run, so I ran along for this as well. Everything stiffened in the short interlude but improved during the run. Afterwards, we went to REI to buy The Stick for yet another way to abuse me after I abuse me.

Monday Mar 2, 2015 #

Heavy yard work (shovelling) 40:00 [3]

Sunday Mar 1, 2015 #

Heavy yard work (shovelling) 1:00:00 [3]

Stretching 22:00 [3]

Calves really tight after yesterday.

Core! 1:15 [4]

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