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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Orienteering3 3:47:32 11.75(19:22) 18.91(12:02) 59519c
  walk dog4 1:33:00 4.61(20:11) 7.42(12:32)
  Lifting2 1:21:00
  Run (no dog)3 1:20:42 11.14(7:15) 17.93(4:30) 135
  Physical Therapy1 40:00
  Abs related2 28:18
  Run with dog1 6:00 0.2(29:59) 0.32(18:38)
  Total10 9:16:32 27.7 44.58 73019c
  [1-5]10 9:04:32
averages - sleep:7 weight:165.1lbs

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Sunday Mar 22, 2015 #


I busted the Prius driver electronics system in a strange way:
- screen still works for backup and radio functions. Radio still works.
- screen works to show the car mileage, etc.
- screen goes blank if I try to go to 'apps' to use GPS, or sync to phone.
- unfortunately, it is currently synched to my son's phone, so I cannot call from the car. Not that I do that very often, but it is a potentially useful addition to have.
- Nav system still works by voice command, although it is only 1/2 useful if you can't see the map.
--> so the physical GPS works
- it seemed to be caused by me turning off the car while in the middle of setting a route. When I turned the car back on again, the screen interaction was gone.
9 AM

Orienteering 1:04:23 [3] 4.35 mi (14:48 / mi) +190m 13:02 / mi
shoes: Salomon Speedcross 3

Green X course at Tyler arboretum. Colder than Saturday.

Much nicer venue than Ridley Creek, as there was generally more 'runnable woods'. Also, running through the small creeks was fun.

After a first few controls, there were several Green X people (Especially Tom O) around (who had easily caught up to me), so it, um, influenced my decisions (more than probably allowed legally). ... Let's just say that if I had won a medal, I would have not accepted it due to too much influence. I will use this as a learning/training experience to understand route decisions (once I upload GPS).

Ran with normal glasses, which was good for seeing the woods (and didn't fog). However, they don't have nearly enough magnification for quick looks at the map. I need to figure something out there.


Brought home swamp in the car. Febreeze'd it.
Feel sorry for maid at Hotel - soon they'll have to charge extra fees for having orienteering equipment in the room - analogous to their fees for smoking.

Saturday Mar 21, 2015 #

10 AM

Orienteering 1:35:31 [3] *** 5.36 mi (17:48 / mi) +309m 15:06 / mi
19c shoes: Salomon Speedcross 3

Um. First one of year? Some good, some bad, and much ugly. Not much in way of 'spiking'. Anyway, it was generally fun. At no time did I panic (nice thing about big meets is that there is always someone around - I never feel that I'm too far off).

Of course, I forgot to start the watch at the start. Excited & nervous.

4-6" of snow on ground made it interesting - both in terms of some (but not much) slip, but more in terms of not being able to see little trails, but also being able to see other people's tracks (either good or bad). Temperature was nice - afterwards, however, we lost the sun for a while, so it felt cold.

By far the worst control was 6 - and it was the shortest. After several attempts of 'straight line', I went down the hill to get a different attackpoint starting from a path junction. that was after doing a long #5, where my original 'straight line' attempt was not so straight.

Somewhere in here, my glasses fogged, adding to the excitement. Wore gaiters - they worked well. The O pants are partly effective - they keep away big scrapes, but allow the initial prick through, so my upper legs look like they have measles.

Friday Mar 20, 2015 #

4 PM

Orienteering (Model event) 1:07:38 [2] 2.03 mi (33:16 / mi) +96m 29:01 / mi
shoes: Salomon Speedcross 3

Model event at foxchaser - learning a bit from arthurd - especially about vegetation changes, which I've never really been cognizant of. Snowing at first, but stopped by the end. However, there probably was ~6" by the end.

Good to get a feel of the woods, and the thickness of the medium and dark greens.

Snow will make Saturday interesting.

Thursday Mar 19, 2015 #

walk dog 6:00 [1] 0.2 mi (29:59 / mi)
shoes: Nimbus 15 Bumblebee (work)

Sky was completely clear this morning.

Lifting (Dumbell fun) 36:00 intensity: (12:00 @0) + (4:00 @2) + (16:00 @3) + (4:00 @4)
shoes: Asics Nimbus 12 (old work)

Abs related (Plank) 14:15 [3]
shoes: Asics Nimbus 12 (old work)

includes trying to do some pushups from star position at the end.

walk dog 37:00 [1] 1.87 mi (19:47 / mi)
shoes: Merrell Chameleon 4 #5

Hedgewood - path 1/2 good now. J carefully wound his way to walk on the grass rather than the crunchy/icy snow. Stream was flowing quickly, but no where near a flood type level.
6 AM

Run (no dog) 27:13 [4] 3.91 mi (6:57 / mi) +40m 6:45 / mi
slept:7.5 weight:166lbs shoes: Nimbus 15 Bumblebee (work)

16F, long pants, light hat, long T
Decided to run in the dark, with no headlamp - with the benefit that I could not read my watch. Tried to run relatively hard, and see what happened.
Half-stepped in a pothole - luckily, no twisted ankle. I have noticed that for at least a week, my right ankle has been tight when I've been stretching after I wake up. Don't remember any tweeks recently, -- maybe from basketball?

No Penny-cat wakeup at 5AM? She must have been sleeping in a nice warm spot.

166lbs post run? Need to start on cutting down my snacks & desserts. (Boo!)
Bummer - snacks are what has helped me through this winter of discontent.

Wednesday Mar 18, 2015 #

walk dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:7.0 shoes: Merrell Chameleon 4 #5

20's & snowing. But at least J can use the path area (covered with hard snow, but not deep).

Penny playing with curtains at 5:05. Too tired to evict her - she may earn sleeping downstairs if this continues.

(rest day)

Forced rest day - want to do a mid-day workout, but pinched to a 1/2 hour lunch by meetings with customers, including a 4.5 hour all afternoon web meeting. sigh.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5

Tuesday Mar 17, 2015 #

Physical Therapy 40:00 [3]
shoes: Asics Nimbus 12 (old work)

Ham definitely weak - need to check my mileage. Wonder how much the snow/slip contributed

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5

32F, sunny, but the wind is blowing in the next blast of cold. At least we are well past the negative temperatures.
6 AM

Run (no dog) 26:47 [3] 3.68 mi (7:17 / mi) +51m 6:59 / mi
weight:165lbs shoes: Nimbus 15-2 Silver (dog run-we

41F, mist, dark (good thing I had a headlamp - I would have run into another runner going around a corner).

Elatia path still not great - as it is shaded, it is still deep in spots.

Still don't have 'it' right now - back is a bit stiff, legs not fresh. Not helped by having added some weight - but this winter has me reaching for the M&M's.

.... and jon john's bakery ....

Monday Mar 16, 2015 #

Run with dog 6:00 [2] 0.2 mi (29:59 / mi)
weight:164.2lbs shoes: Nimbus 15

Went on path finally - although it is still a 'fall through' the snow area - at least now, the depth is closer to 8" rather than several feet.

Lifting (RW exercises) 45:00 [3]
shoes: Asics Nimbus 12 (old work)

Doing these specific exercises only once a week - No upward progression, however, not much downward slide either.

Abs related (Continuous plank) 14:03 [4]
shoes: Asics Nimbus 12 (old work)

Today was difficult.

walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5

High 40's - could hear the water flowing in the sewers - but still lots of snow around. Don't know if the elatia path would be passable by tomorrow AM.
6 AM

Run (no dog) 26:42 [3] 3.55 mi (7:31 / mi) +44m 7:15 / mi
slept:6.5 shoes: Nimbus 15

Dark. 31F. (overdressed again with tights, long T and hat.)
Feeling run down still - today was to be an 'easy' day.

Garmin must have been having trouble with satellites today, as the mileage seemed way off, and it beeped at some point at a non-interval [intervals are set to beep every mile]. (Garmin was 3.42 - real loop is closer to 3.55)

Thought maybe it was a battery issue, but it claimed 97% when I started charging again. Have had issues where Garmin would stealthily turn on when I charge, so it does not charge fully or it runs down when I disconnect.

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