Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 31 days ending Mar 31, 2018:

activity	#	time	miles		km		+m		load
Orienteering	10	26:27:37	75.44	(21:03)	121.41	(13:05)	2920	140c	578.1
Road running	10	6:53:54	48.23	(8:35)	77.62	(5:20)	192		126.0
Stretching	6	1:25:00							8.5
Warmup-down	3	37:30	2.42	(15:30)	3.89	(9:38)	87		4.1
Control clearing/setup	1	23:40	1.01	(23:26)	1.63	(14:34)	157		2.9
Track	1	12:41	1.86	(6:48)	3.0	(4:14)			9.6
Note	1	9:36	0.09	(1:46:33)	0.14	(1:06:12)
Treadmill	1	8:00							1.6
Cycling	1	5:00	0.8	(9.6/h)	1.29	(15.4/h)			0.5
Total	25	36:22:58	129.85		208.98		3356	140c	731.3
[1-5]	25	35:47:54

20:28

0:00

» now

Saturday Mar 31, 2018 #

Event: Conquer the Crossroads Rogaine 6 to 24 hr

11 AM

Orienteering race 10:07:26 [3] **** 25.03 mi (24:16 / mi) +1284m 20:56 / mi
21c shoes: Blue Xtalon 2017

Meet 15 Race 19
Conquer the Crossroads 24 h Rogaine.

Track will come in 3 installments plus two segments where the watches were off for a bit. Will write a report during the week. Bottom line, fun, manky foot survived, but a very tiring adventure.

Orienteering race 9:07:00 [3] *** 17.86 mi (30:38 / mi) +660m 27:28 / mi
17c shoes: Blue Xtalon 2017

8 PM

Orienteering race 44:00 [3] * 2.75 mi (16:00 / mi) +30m 15:28 / mi
3c shoes: Salomon XA Pro 3D M+ 11.5

9 PM

Orienteering race 30:00 [3] ** 1.55 mi (19:22 / mi) +70m 16:59 / mi
shoes: Salomon XA Pro 3D M+ 11.5

Friday Mar 30, 2018 #

6 PM

Road running 23:20 [3] 2.67 mi (8:44 / mi) +14m 8:36 / mi
shoes: Saucony Guide 10 Late 2017

Thursday Mar 29, 2018 #

7 PM

Road running 36:36 [3] 3.81 mi (9:36 / mi) +12m 9:31 / mi
shoes: Saucony Guide 10 Late 2017

Sunday Mar 25, 2018 #

12 PM

Road running 21 [3] 0.04 mi (9:23 / mi)

Orienteering race 40:24 [3] **** 3.73 mi (10:50 / mi) +123m 9:49 / mi
shoes: Blue Xtalon 2017

Meet 14 Race 18
JWOC Trials Middle

One of my better attempts at a middle but very frustratingly botched one leg with a 90 error that came from bad map reading.

Middle - Red - JWOC Trials - Splits

Saturday Mar 24, 2018 #

11 AM

Warmup-down 18:35 [1] 0.6 mi (30:58 / mi) +2m 30:35 / mi
shoes: Blue Xtalon 2017

Orienteering race 1:09:58 [3] 6.42 mi (10:54 / mi) +205m 9:55 / mi
21c shoes: Blue Xtalon 2017

Meet 14 Race 17
JWOC Trials Long

2 PM

Orienteering 18:35 [3] 0.6 mi (31:01 / mi) +2m 30:39 / mi

Long - Red - JWOC Trials - Splits

Friday Mar 23, 2018 #

Event: GCO: California Orienteering Week (COW), Part 2

1 PM

Warmup-down 12:00 [1] 1.11 mi (10:49 / mi) +79m 8:51 / mi
shoes: Saucony Guide 10 Late 2017

Warmup-down 3:35 [1] 0.34 mi (10:33 / mi) +3m 10:16 / mi
shoes: Saucony Guide 10 Late 2017

Orienteering race 16:28 [4] **** 1.83 mi (9:00 / mi) +13m 8:49 / mi
17c shoes: Blue Xtalon 2017

Meet 14 Race 16
JWOC Trials Sprint

Sprint - Red - JWOC Trials - Splits

Thursday Mar 22, 2018 #

Stretching 15:00 [1]

rolling heel mostly

Wednesday Mar 21, 2018 #

Stretching 10:00 [1]

Treadmill (Stairmaster) 8:00 [2]

3 PM

Road running 33:36 4.02 mi (8:21 / mi) +22m 8:13 / mi
ahr:140 max:158 shoes: Saucony Guide 10 Late 2017

a moderate run nearly negatively split

Tuesday Mar 20, 2018 #

Stretching 10:00 [1]

various

Monday Mar 19, 2018 #

6 PM

Road running 1:52:03 13.24 mi (8:28 / mi) +43m 8:23 / mi
ahr:143 max:161 shoes: Saucony Guide 10 Late 2017

a solid run. Strong headwind outbound and a but gentler on the return.

Sunday Mar 18, 2018 #

3 PM

Road running 3:45 [3] 0.39 mi (9:37 / mi) +15m 8:34 / mi
shoes: Saucony Guide 10 Late 2017

Note 9:36 [0] 0.09 mi (1:46:33 / mi)

Track race 12:41 3.0 km (4:14 / km)
shoes: Saucony Guide 10 Late 2017

7-1/2 laps of the track. Damn, was that ever boring and, since I have not been doing longer hard runs much recently, it was really physically unpleasant. I will probably try to do this with Aragorn at least a couple of times more this year to help keep moving.

Saturday Mar 17, 2018 #

Event: MVOC TROL - Taylorsville

1 PM

Orienteering race 1:09:38 [3] ** 5.34 mi (13:02 / mi) +106m 12:17 / mi
20c shoes: Blue Xtalon 2017

Meet 13 Race 15
MVOC Taylorsville Red 6.5 km

This was so, so frustrating!!

I made errors-- a smaller route choice error on 2, lost time on control 4 which was hidden (wedged between a set of closely spaced trees and a small rock wall), not reading the clue for 8 while simultaneously not visualizing the terrain well, and I probably took a poor route to 10.
But leaving 10, I was confused. There was the guy who had told me before the race that they may not have uniformly told people to cross the road by the trail underpass. I did this arriving at control 6 (which was a common control 6/10/17) as it was the obvious path. Leaving the same control going from 10 to 11, I needed to cross the N-S railway tracks but this was now harder because of the train parked on them. So I ran S expecting their to be a tunnel under the tracks but there was not. I ran along the gravel bed for a bit and got trapped behind the pile of rail ties. Climbed them and went back to 10 deciding the only way to go was next to the road but 5 min had been lost. Coming back the train was gone so I could go to 17 across the tracks and finished the race with only minor incidents. George was confused but decided much quicker that the only crossing was the bridge and he used it twice. My frustration was the lack of clarity about what was in bounds. I grumbled when I got home to Aragorn, went to sleep and then talked about the race with Brenda. At that point, she noticed that the clue sheet said how to get to 6 (use the underpass) and to use the road bridge to 11 and 17, both as text statements at the place in the clue sheet where it would be needed. I never saw these during the race, after the race, or talking to George or Aidan after the race; I hadn't read them because I had no expectation they might be there. These text directions assumed that this is how a clue sheet was to be used, maybe that the sheet would be reviewed before the race. If there is a special symbol, then I am looking for the text descriptor but that is the only place. Meet notes with special hazards and instructions should be given before the race. I had got informal and not wholly accurate instructions from the guy in the parking lot but was unprepared, chose badly, and then had the second half of the race to let my humor percolate. Sigh.