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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jan 17, 2015:

activity # timemileskm+mload
  orienteer3 2:02:23 6.09 9.8 360261.2
  Nordic track2 1:00:0060.0
  run/walk2 50:0050.0
  erg1 30:0060.0
  weights1 30:0030.0
  run1 1:004.0
  PT6 6
  stretch 5 5
  Total7 4:53:34 6.09 9.8 360465.2
  [1-5]7 4:53:22

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Saturday Jan 17, 2015 #

PT 1 [0]

stretch 1 [0]

run/walk warm up/down 30:00 [1]

orienteer race 1 [0]

A beautiful day in beautiful woods, too bad you all missed it! Temps in the 40s and rising during the race. I had a decent run. I practiced stopping when things didn't make sense. The first time I stopped right away. The second time it took two brain farts before I stopped (hey, this came up sooner than I thought and Are the north lines off on this map?). That was my biggest mistake, a parallel error. Most of the climb was on the last few legs; that was tiring.

After, Mike and I explored the Etowah Indian Mounds state park, which was interesting. Nice pizza dinner with the KC contingent. I got carded when I ordered a beer :)
10 AM

orienteer 1:12:22 intensity: (37 @1) + (11:10 @2) + (58:40 @3) + (1:55 @4) 5.2 km (13:55 / km) +302m 10:47 / km
ahr:161 max:177

Friday Jan 16, 2015 #


An easy travel day to Atlanta. We had time to play tourists, so we went to the High Art Museum. Saw a Gordon Parks exhibit ( a Kansasan!) and a unique sound installation. After we checked into our hotel, we went out for a nice dinner at City Cellar.

Thursday Jan 15, 2015 #

run/walk (C25K) 20:00 [1]

PT 1 [0]

stretch 1 [0]

erg 30:00 [2]

Crazy busy day at work, but I managed to get out with some C25K folks to enjoy the sunshine and warm weather in the afternoon.

Freaky warm weather coming to Kansas this weekend, just as we're heading to Atlanta. Which will have the exact same temps. Everyone who is not coming is going to miss a great event!

Wednesday Jan 14, 2015 #

stretch 1 [0]

PT 1 [0]

weights 30:00 [1]

Nordic track 40:00 [1]

Tuesday Jan 13, 2015 #

6 PM

stretch 1 [0]

PT 1 [0]

orienteer (night) 50:00 intensity: (46:09 @1) + (3:05 @2) + (46 @3) 4.6 km (10:52 / km) +58m 10:14 / km
ahr:120 max:158

Checking out control locations for our next event. Since it is a night O, I figured it would be best to see how the location looked at night, and decide exactly where to put the markers.

My course is too short, I think. It's a one hour score O. I assume you want to make it so that a few folks, but not most, can sweep. At this point, I think a lot of folks will sweep and the fastest will be done in 40 minutes. Need to decide how to make it harder. It's a small map, so I can't expand the distance very easily.

Monday Jan 12, 2015 #

PT 1 [0]

stretch 1 [0]

Nordic track 20:00 [1]

Made it back to KC by 10:30 AM, and then I rushed straight to work. After work, I had a Meetup dinner (I was the organizer this month) so I didn't get home till late. But I was desperate to get in SOME form of exercise after three days of sitting around houses, cars and planes. So I did a bit of tracking and got the HR up for a few minutes.

Sunday Jan 11, 2015 #

PT 1 [0]

run 1:00 [4]

Another fun day with my neice (and the rest of the family). Flight was late leaving Islip. I sat in front row of airplane, and ran from gate B13 to B5 in a desperate attempt to catch my flight to KC. Frustrating: plane was still at gate, but they had locked the door. Three of us missed the flight. The knew we were coming but still locked the door. Ugh! So I spent the night in Baltimore, and will be late for work tomorrow.

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