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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HGaston

In the 7 days ending Jan 24, 2009:

activity # timemileskm+m
  Orienteering2 3:33:22 10.87(19:37) 17.5(12:12) 305
  Dance1 1:00:00
  Ping-pong1 1:00:00
  Walk1 1:00:00 3.0(20:00) 4.83(12:26)
  Cross-Training1 45:00
  Map run1 35:07 2.99(11:45) 4.81(7:18)
  Total5 7:53:29 16.86 27.14 305

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Saturday Jan 24, 2009 #

Map run 35:07 [3] 4.81 km (7:18 / km)
shoes: Brooks Green

I'm not sure how it ended up being this slow. I ran the time through a handful of traffic lights at the beginning before we got into the woods, so maybe some of it comes from those.

Went for a map run with Mallory and Kate. We took turns talking through legs while running, and I think it was good practice reading a map while moving. We took the lower trails through Battle Park, so there were also a lot of stream crossings without bridges, which were fun.

Before this, we went to one of the fields & I showed them how to take pace counts. We also practiced a bit of compass work.

My pacecount (so I don't forget it): 42-44.

Friday Jan 23, 2009 #

Walk 1:00:00 [3] 3.0 mi (20:00 / mi)
shoes: Brooks Green

Distance is made up, for the shoes, & it was probably more like an hour and 45 minutes.

I went for a walk with Jana & Kate, through the trails in Battle Park. It was beautiful out, warm and sunny, and most of the snow had melted.

Cross-Training 45:00 [3]

A class at the gym with Mallory & Kate.

About 65% weights, 20% cardio, and 15% abs/stretching.

I've either pulled a butt muscle, or I have a pretty significant bruise from ping-pong the other day (which was a legal hit, despite my landing under the table).

Thursday Jan 22, 2009 #


Skype training w/ Tori, Alison, Eileen, & Drew. We (sort of) figured out a time that'd work for three timezones with a total difference of 9 hours.

Wednesday Jan 21, 2009 #

Ping-pong 1:00:00 [3]

Ping-pong in the union. Amelia, John & I played aerobic ping-pong for the first bit, & then I played 2 v. 1 with Jana and Zach, rotating who was on a team. It was intense--I kept diving and hitting my knees, etc. But it was good fun :).

Dance (Zumba) 1:00:00 [3]

Zumba w/ Kate, Mallory, & Amelia.

Monday Jan 19, 2009 #

Orienteering 2:14:00 [3] 10.0 km (13:24 / km)
shoes: orienteering shoes

I ran the Extreme-O with Drew & John. Good fun & I'll write up a description soon.

Sunday Jan 18, 2009 #

Orienteering 1:19:22 [3] 7.5 km (10:35 / km) +305m 8:48 / km
shoes: orienteering shoes

Day 2 of the GA Navigator Cup. It was wonderful to see everyone again, and I had a lot of fun.

Both days felt great physically, & I felt fast for the first time in awhile, which was surprising.

This run was mostly clean, except for one huge error (control 3), and smaller errors in the last couple of controls since I was just trying to get back quickly and not being careful enough.

Start-1-2: the running and navigation were good.

3: I got disoriented in parallel reentrants and had a lot of trouble relocating. I did things that I shouldn't like check wrong controls that were on similar features but not the same feature.

4-5-6-7: Spiked. Lots of pace-counting and compass work.

8: Hesitated a little near the control when I saw the control in the reentrant just before it. But didn't check the wrong control this time and kept going. Fairly good.

9: good.

10: Fast except for a point in the middle when I stopped dead and got really confused. I was on a bearing, but I had crossed two streams while there is only one stream on the map. I'm still not sure what was going on there. But then I just kept going on the bearing and found it.

11: Aimed off a bit too much, so lost a little time but not too much. Fast.

12: I followed an unmapped (too shallow?) erosion gully which cost some time.

13: I went straight instead of taking the road. After talking with people afterwards, I think the road would've been faster.

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