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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending May 12, 2013:

activity # timemileskm+ft
  orienteering3 1:34:43 6.18(15:20) 9.95(9:31) 944
  biking1 1:13:56 18.75(3:57) 30.18(2:27) 542
  trail running2 55:54 6.32(8:51) 10.17(5:30) 261
  Total6 3:44:33 31.25(7:11) 50.29(4:28) 1747
averages - weight:139lbs

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Sunday May 12, 2013 #


Map from the long Brown Y, M65 (click on map for larger image). Note that green is hard to see, more light green than appears. My route is on RouteGadget.

10 AM

orienteering 51:19 intensity: (17 @1) + (1:37 @2) + (45:44 @3) + (3:41 @4) 3.31 mi (15:30 / mi) +640ft 13:06 / mi
ahr:146 max:160 shoes: x-talon 212 #2

US Long champs. Both good and bad.

The bad was (1) really struggling to read the map. I don't know if it's just my eyes, or what was on the map (all the stony ground just is visual interference, makes it much harder to see contours, boulders, cliffs). Or maybe the printing? Have no idea.

And (2) on my way to #3, crossed the trail to the start partway, but left it not where I thought I had, and so for the next 6 or 8 minutes didn't really know where I was.

And (3) a stupid route to #6, taking the trail at the end of the lake, way too far out of the way.

As far as the good, (1) found all the controls without circling, though I sort of expect that these days, so (2) the really good part was having a little energy at the end and even a little fighting spirit -- the hills were minimal and there were either trails or good forest, but I ran everything from #6 in, no walking. Felt like I was actually orienteering, and not just taking a map hike. And that was nice for a change.

Really nice long weekend in EMPO-land.

Saturday May 11, 2013 #


Map from the middle Brown Y, M65 (click on map for larger image).

11 AM

orienteering 31:37 intensity: (10 @1) + (33 @2) + (29:16 @3) + (1:38 @4) 1.78 mi (17:46 / mi) +204ft 16:01 / mi
ahr:147 max:161 shoes: x-talon 212 #2

US Middle champs at Moreau. Rainy day. No mistakes of any significance, just slow, stopping a hole lot to check the map. But that's better than going around in circles.

Very nice course. Seemed hard, always against the grain. But a lot harder for anyone wearing glasses.

Friday May 10, 2013 #

trail running 5:00 [2] 0.5 mi (10:00 / mi)
shoes: x-talon 212 #2

A little bit of warm-up. Better than nothing.


Brown course from today's Sprint champs (click on map for larger image) --

3 PM

orienteering 11:47 intensity: (4 @1) + (16 @2) + (4:27 @3) + (6:44 @4) + (16 @5) 1.09 mi (10:49 / mi) +100ft 9:57 / mi
ahr:152 max:163 weight:140lbs shoes: x-talon 212 #2

US Sprint Champs near Lake George, NY. Good run, no time lost, clean as a whistle one might say though I'm not sure where that phrase comes from.

It was pretty easy, though the tendency is to feel that way when you hit them all.

And a decent effort, legs felt OK. Taking a couple days off from training certainly helped.

Otherwise, lovely afternoon, fine venue, lots of friends, nice dinner with George and Lyn, plus Gail even finished her course -- she been ailing big time, hip problems -- and, as we discovered after dinner, finished tied third for the USA in F65. So we will have to round up a medal for her tomorrow. :-)

Just a screw-up by the awards folks I guess. :-)

Tuesday May 7, 2013 #

6 PM

trail running 16:54 [2] 1.75 mi (9:40 / mi) +86ft 9:14 / mi
shoes: mizuno

Went to the Northampton 5K XC race even though my legs were dead (could tell that walking around the course this morning, 80-10-1-3). Around the outside of the course to warm up, could barely do 10-minute/mile pace even with several stops. Almost got in the car and went home.

trail running race 24:53 [3] 3.1 mi (8:02 / mi) +163ft 7:39 / mi
ahr:99 max:99 shoes: mizuno

But started the race anyway. Legs were better for having warmed up, but still no energy.

So just a moderate pace for the first couple of miles, only breathing hard when it was uphill. Spent the second mile in the company of Tiffany, a 20-something blond, so that was OK, but at 2 miles she seemed to slow down a little. So I decided it was time to put out a little effort, and ran the third mile more vigorously. A minute slower than two weeks ago, but that's OK.

7:57, 7:57, 8:11, 48. Third mile is uphill.

trail running 9:07 [2] 0.97 mi (9:24 / mi) +12ft 9:17 / mi
shoes: mizuno

And a slow mile after, very slow.

It may be time for a day off. Certainly feeling the lingering effects of Saturday's 24 miles.

Monday May 6, 2013 #

4 PM

biking 1:13:56 intensity: (29:18 @1) + (43:30 @2) + (1:08 @3) 18.75 mi (3:57 / mi) +542ft 3:50 / mi
ahr:111 max:135 weight:138lbs

Very mellow ride. Over to see what's going on with the bridge repairs to I-91 over the Deerfield River. The whole thing is going to be replaced. What's there now looks a little shaky, but not (one hopes) in any imminent danger of falling.

And then back via Whately. Modest breeze from the south.

Still tired from Saturday, and also still a little dehydrated.

Earlier, 81-9-0-2

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