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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jan 17, 2020:

activity # timemileskm+mload
  orienteer2 2:06:19 5.37(23:31) 8.64(14:37) 269374.4
  run/walk2 50:00 2.38 3.82 44122.5
  ski1 45:00 2.42(18:35) 3.9(11:33) 31124.3
  Nordic track1 30:0060.0
  weights1 30:0060.0
  aerobics1 20:0020.0
  Total6 5:01:19 10.17 16.36 344761.2

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Friday Jan 17, 2020 #

1 PM

orienteer race 35:18 intensity: (3:32 @2) + (9:27 @3) + (9:49 @4) + (12:30 @5) 3.1 km (11:23 / km) +110m 9:41 / km
ahr:147 max:172

Georgia Day 1, Bert Adams Scout Camp, middle

This went better than I expected, but not as well as I wanted. As I warmed up, I realized that I was not in orienteering shape, I hadn't been in a competition in a long time and my map reading and mental habits were rusty. My goal for the day was to "read the map".

I felt OK physically and was able to move well through the nice woods. Things seemed a bit off on the first few markers and I doubted myself a few times, but kept moving. Until 3 where I was right on track, saw my marker but also saw another one that seemed to make more sense and I stupidly went there first.

As I was going from 4 to 5, I took a glance at the next leg. I knew that straight was probably the best choice but somehow in my brain the gully looked bigger and longer and I decided ahead of time I had to run southeast around the gully and then up to the marker. When I got close to 5 I was surprised to see MeanGene (who had started before me). I told myself not to get thrown off or think about him, just punch and run SE. So I did, never looking at the map again to see that the gully was not an issue and I was making a stupid error.

I was lucky it was a short leg so I didn't lose much time, but I'm disappointed in how my brain functioned (or really, didn't) on 3 and 6.

I'm probably the only person who rested at the Go control before the run in :) I had fun sprinting, I haven't sprinted in months. Hope my finish chute time holds up well among the USMAOC cadets.

Bummer of the day was that MeanGene pulled a hamstring, wasn't able to finish the course, and will not be running day 2 and 3. This was his first time at the GAOC event and he was looking forward to the competition in the nice woods.

2020-01-17_Georgia day 1 middle_route

Nice dinner at a Thai place (Bangkok Cafe) with Cristina and Gene. And I almost forgot, we started the day with a visit to the camera museum, which was interesting and just the right amount of touristing.

run/walk warm up/down 15:00 [1]

Wednesday Jan 15, 2020 #

aerobics 20:00 [1]

weights 30:00 [2]

We took it easy on my legs tonight since I have a race this weekend.

Tonight's set:
20X walking lunge, body weight
15X glute bridge
15X squat, body weight
15X TRX row
25X band press
12X kneeling pulldown

Tuesday Jan 14, 2020 #

Nordic track 30:00 [2]

Monday Jan 13, 2020 #

5 PM

run/walk 35:00 intensity: (4:24 @2) + (23:41 @3) + (6:55 @4) 3.82 km (9:09 / km) +44m 8:40 / km
ahr:132 max:149

An easy run to check out the new tunnel under 19th and Iowa. We often stopped to look at progress this summer/fall, trying to guess how it would be laid out. Now it's finished so I could finally see it all. My GPS tracking worked going east/west. but got all wonky when I went north/south.

Sunday Jan 12, 2020 #

10 AM

orienteer 1:31:01 intensity: (6:11 @1) + (26:14 @2) + (55:51 @3) + (2:45 @4) 5.54 km (16:25 / km) +160m 14:21 / km
ahr:124 max:156

Mike and I went to Rockcrusher. I ran a course that I set for NY 2015 (god, how can it be 5 years already??!)

There was fresh snow and a layer of ice on the trees so I took it slow. I also chose routes through the fields, on purpose, to get some terrain practice. It will also make me really love the woods in Georgia on Friday!

I must admit I wasn't mentally into this training and my mind wandered a lot. (edited): I was distracted by looking at tracks in the snow. Mostly deer, of course. But also squirrel, bobcat and coyote.

The shoreline is really eroded so I had to take some different routes on the way to 6. Then I noticed it was time to get back to the car to meet Mike, I didn't mind skipping 6 and 7.


Saturday Jan 11, 2020 #

1 PM

ski 45:00 intensity: (4:09 @1) + (4:24 @2) + (34:32 @3) + (1:51 @4) + (4 @5) 3.9 km (11:33 / km) +31m 11:07 / km
ahr:126 max:160

Wee, this was fun. We got just enough snow to ski. I did a couple of laps around Holcom. I saw a dad and daughter sledding and the dad commented that he had never seen anyone cross country skiing in Lawrence. He was from Belarus and said he wished he had skis here.

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