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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jima

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Orienteering6 5:11:27 22.57(13:48) 36.33(8:34) 83930 /37c81%
  Run7 4:57:15 25.73(11:33) 41.41(7:11) 794
  XC Ski - Skate3 1:40:57 12.71(7:57) 20.45(4:56) 308
  Upper Body1 1:00:00
  Run / hike1 58:42 3.06(19:10) 4.93(11:55) 382
  Total17 13:48:21 64.07 103.11 232330 /37c81%
  [1-5]17 13:36:46

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Monday Apr 29, 2013 #

4 PM

Run 37:33 intensity: (27 @0) + (4:18 @1) + (20:18 @2) + (12:30 @3) 5.3 km (7:05 / km) +140m 6:15 / km
ahr:137 max:154 shoes: New Bal 572 Trail

Relaxed run at RV Farms to make sure all my parts are still working.

Interesting to note that my pace for this was 7:04/km, same as my pace on the sprint at Camp Buckner and faster than my pace for Trophy Point... Fewer hills, no need for constant direction changes, or checking my map every few seconds to slow me down.

Sunday Apr 28, 2013 #

9 AM

Orienteering race 47:22 [4] **** 4.7 km (10:05 / km)

Started my watch, but then must have immediately pressed stop as I was trying to lock the bevel, so no track or HR.

Big bobble on 5 - didn't take the few seconds to verify where I was on the ridge line as I crested. was sure I had gone straighter up the hill, so needed to go right to just before a knoll, drop over and it would be there. There was a knoll, there was a rock face, but no control, and no scuffing or footprints from other runners. Took too long to accept I was wrong, then recover.

Generally moving OK.
1 PM

Orienteering race 21:53 intensity: (9 @0) + (12 @1) + (25 @2) + (6:48 @3) + (14:19 @4) **** 2.67 km (8:12 / km) +130m 6:35 / km
ahr:157 max:167 shoes: Inov8 X-Talon 212s

West Point Sprint Day 2 at Trophy Point
details to follow

Day 2, Mid, Green X - Splits

Day 2, Sprint, Green - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet
 
9 AM

Orienteering race 37:53 intensity: (18 @0) + (14 @1) + (25 @2) + (25:19 @3) + (11:37 @4) *** 4.84 km (7:50 / km) +137m 6:52 / km
ahr:153 max:164 shoes: Ice Bug Poison

Green Middle Day 1 at West Point
Details to follow.
1 PM

Orienteering race 15:52 intensity: (4 @0) + (10 @1) + (17 @2) + (3:41 @3) + (11:40 @4) **** 2.24 km (7:04 / km) +51m 6:21 / km
ahr:156 max:166 shoes: Inov8 X-Talon 212s

West Point Sprint Day 1 at Camp Buckner
details to follow

Day 1, Mid, Green X - Splits

Day 1, Sprint, Green - Splits

Sunday Apr 21, 2013 #

Event: The 35th annual Billygoat Run
 
10 AM

Orienteering race 2:04:53 intensity: (25 @0) + (2:48 @1) + (34:57 @2) + (1:26:43 @3) *** 12.93 km (9:40 / km) +505m 8:05 / km
ahr:143 max:155 spiked:18/23c shoes: IceBug SISU olx

2013 Billygoat - and a fine time was had by all.

Great course, good company throughout, superb map, and great weather. Choosing the right skip (#22) helped tremendously.

Billygoat - Splits

Saturday Apr 20, 2013 #

Event: UNO Sewell Woods
 
9 AM

Upper Body 1:00:00 [1]

Trail maintenance work with Belknap Range Trail Tenders - putting in water bars up the Gunstock Mtn Trail - my arms and back are toast...
Not a lot of hiking up, but about 6 hours of work, logging as 1 hour.
Billygoat tomorrow will be epic...

Friday Apr 19, 2013 #

5 PM

Run 33:10 intensity: (1:24 @0) + (6:11 @1) + (21:17 @2) + (4:18 @3) 4.26 km (7:47 / km) +89m 7:03 / km
ahr:133 max:151 shoes: Inov8 X-Talon 212s

Again not much energy, but got out for a short run anyways. Winding bike trails at Ahern. Some wet and muddy spots, others nice and dry. Trails hard to follow in places - branches and trees down here and there.

Wednesday Apr 17, 2013 #

6 PM

Run 23:13 intensity: (29 @0) + (32 @1) + (4:27 @2) + (17:28 @3) + (17 @4) 4.19 km (5:33 / km) +7m 5:30 / km
ahr:145 max:157 shoes: Brooks

Out and back from the hotel. Not a lot of energy - had to force myself out the door. Felt better afterwards.

Sunday Apr 14, 2013 #

12 PM

Run long 1:32:32 intensity: (1:05 @0) + (7:15 @1) + (44:25 @2) + (39:47 @3) * 10.04 km (9:13 / km) +372m 7:47 / km
ahr:139 max:152 shoes: IceBug SISU olx

Trail run at Chemung. A bit wet, small patches of ice/slush here and there. Trail hard to follow in places - treadway tends to be indistinct on the less well travelled sections.
Not pushing at all, ran up most of the hill sections.
Saw a couple and 2 dogs - not quite lost, but looking for confirmation on how to get back to the trail head. Then saw another couple on the furthest out section with tools - gotta love trail maintenance crews who keep the trails open!

Saturday Apr 13, 2013 #

Note

After I got back home, saw on the GNA Facebook page that Nina and some of the younger crew had skied up to the top of Gunstock on the downhill trails - why didn't I think of that??

Maybe later in the week or next weekend...
5 PM

XC Ski - Skate 29:50 intensity: (1:34 @0) + (5:39 @1) + (10:36 @2) + (12:01 @3) 5.4 km (5:32 / km) +77m 5:09 / km
ahr:135 max:153 shoes: '05 White/Red/Black Fischer Sk

After a bit of whiteness late yesterday and overnight decided to see if Gunstock was still skiable and it was!!
Certainly not mid-winter conditions, but the bit of wet snow/slush on top helped minimize the gaps between the thicker layers.

Stadium, Quiver, Longbow, Nock, Aim, Broadhead, Dryfire all mostly skiable.

Skis were slow, but I expect that when it's 50 F.

Thursday Apr 11, 2013 #

6 PM

Run 36:56 intensity: (36 @0) + (26 @1) + (3:46 @2) + (32:08 @3) 6.56 km (5:38 / km) +22m 5:32 / km
ahr:147 max:155 shoes: Brooks

Tuesday Apr 9, 2013 #

5 PM

Run 35:37 intensity: (44 @0) + (2:11 @1) + (20:47 @2) + (10:57 @3) + (58 @4) 4.94 km (7:13 / km) +64m 6:46 / km
ahr:139 max:158 shoes: Inov-8 Roclite 315

Playing in the mud & wetness at Ahern. Lake still iced in with a cool breeze coming across it. Close to under dressed.
Quasi-fartlek - pushed on the hills, then twice back up the hill from the gate to the powerlines.

Sunday Apr 7, 2013 #

Event: UNO Mine Falls
 
10 AM

Orienteering race 1:03:34 intensity: (43 @0) + (17 @1) + (4:18 @2) + (49:25 @3) + (8:51 @4) ** 8.95 km (7:06 / km) +16m 7:02 / km
ahr:149 max:165 spiked:12/14c shoes: Inov-8 Roclite 315

Red course at Mine Falls - easy navigation, but managed to bobble a couple controls near the circle anyways.

Runners course - which I am not at this stage of spring. Will feel this tomorrow, am already feeling it today...

Saturday Apr 6, 2013 #

2 PM

XC Ski - Skate 33:42 intensity: (36 @0) + (2:20 @1) + (11:12 @2) + (19:34 @3) 7.37 km (4:34 / km) +110m 4:15 / km
ahr:142 max:155 shoes: '05 White/Red/Black Fischer Sk

Didn't warm up as much as I'd hoped it would. A few spots where the sun hit had softened, but other areas still were hard and uneven from my skating yesterday. Still, it was great - had fun!!

Run / hike hills 58:42 intensity: (2:22 @0) + (19:46 @1) + (35:28 @2) + (1:06 @3) 4.93 km (11:55 / km) +382m 8:35 / km
ahr:129 max:145 shoes: IceBug SISU olx

Then drove around to the other side of the mountain.

Hiked up the back side of Gunstock, running a bit of it. A lot of ice and hard pack, still pretty deep towards the top.

Marked the spot where the indistinct trail starts that wraps around the W side of the summit. Up over the top, chilly and breezy. Ski patrol guy I chatted with said it was 17F this morning, with a very stiff wind - not feeling spring like at all up there!
Ran down the Brook Tr - Saddle Tr - Blue Tr - Carriage Road. Saw 3 people just as I started out, then passed 3 others just before I got back to the car, plus skiers at the summit.

Friday Apr 5, 2013 #

6 PM

XC Ski - Skate 37:25 intensity: (28 @0) + (4:12 @1) + (13:50 @2) + (18:04 @3) + (51 @4) 7.68 km (4:52 / km) +121m 4:31 / km
ahr:140 max:160 shoes: '05 White/Red/Black Fischer Sk

Pretty good conditions still on most of the race trails - the snow making base is holding up very well. Warmed up enough that it was skiable, but not overly soft except in a few spots.

Maybe the last time skiing this year?? Might get out tomorrow or Sunday, but would like to get to Mine Falls and have a lot of work stuff to address, and would like to get to Bear Brook for some control location scouting...

Monday Apr 1, 2013 #

5 PM

Run 38:14 intensity: (11 @0) + (6 @1) + (3:41 @2) + (33:33 @3) + (43 @4) 6.12 km (6:15 / km) +100m 5:46 / km
ahr:146 max:161 shoes: Brooks

Been a while since I've done much running - will be feeling this tomorrow.

Cold, damp and breezy, but got out the door anyways.

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