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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jima

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  Orienteering8 7:22:18 17.26 27.78 58121 /30c70%
  Run6 4:48:22 23.48(12:17) 37.78(7:38) 1144
  Mtn Bike2 1:00:00
  Hiking1 58:31 1.96(29:52) 3.15(18:34) 89
  Total16 14:09:11 42.7 68.72 181421 /30c70%
  [1-5]16 13:03:59

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Sunday Oct 30, 2011 #

3 PM

Hiking 58:31 intensity: (57:37 @0) + (54 @1) 3.15 km (18:34 / km) +89m 16:16 / km
ahr:96 max:116

Wandering around in the snow on the Chemung Trails. Borught my snow shoes, but didn't need them - left them in the car. Should have worn them anyways, just for the heck of it.

Saturday Oct 29, 2011 #

5 PM

Run (pavement) 44:33 intensity: (26 @0) + (10 @1) + (3:15 @2) + (18:20 @3) + (22:22 @4) 7.6 km (5:52 / km) +70m 5:36 / km
ahr:153 max:162 shoes: New Balance 882

First run on pavement in quite a while. Wanted to get a run in before the snow started, but it began just as I got going. Not unpleasant, had a good time.

Focusing on mid-foot to ball strike, rather than heel strike. Hard to keep a moderate pace - kept feeling like I needed to push more.

Tuesday Oct 25, 2011 #

5 PM

Run 31:51 intensity: (11 @0) + (1:35 @1) + (10:21 @2) + (19:44 @3) 4.11 km (7:45 / km)
ahr:142 max:153 shoes: New Bal 572 Trail

Trail run at Ahern, just before dark. Some of the mtn bike trails a bit harder to follow as the light dimmed.

Monday Oct 24, 2011 #

3 PM

Run 36:25 intensity: (25 @0) + (1:01 @1) + (15:56 @2) + (18:21 @3) + (42 @4) * 4.67 km (7:48 / km) +137m 6:48 / km
ahr:141 max:164 (injured) shoes: IceBug SISU olx

Trail run at RV Farms - iunaugural run on the new IceBugs. Got them with winter trail runs in mind - a little more substantial than the racing flats.

Taking it easy on the ankle / lower leg. Did get a couple small twinges when I stepped wrong, but no where near as bad as yesterday.

Should have time to get in a short run tomorrow, then traveling for the rest of the week - with associated challenges.

Sunday Oct 23, 2011 #

9 AM

Orienteering race 1:07:31 intensity: (12 @0) + (11 @1) + (1:11 @2) + (35:14 @3) + (30:43 @4) **** 8.24 km (8:11 / km) +194m 7:20 / km
ahr:154 max:165 spiked:12/15c (injured) shoes: Ice Bug Poison

Twisted my ankle right out of the start, with pain shooting up the outside of my leg. A half-dozen gingerly steps, trying to figure out if I was still able to self-propel. As long as I kept my foot from twisting inwards, it was OK. Off and on pain and slowness, but was able to move still.
A few stupid moments, especially coming out of 10 where I circled to the right, crossing a major SW-NE trail ENE from 10 and making it fit to a much smaller SE-NW trail due N where I thought I was. Ended up 300 m E of where I wanted to be and it took me 2 trails junctions to confirm I was as screwed up as I could be.
Tucked in behind Glen Tryson who had started 2 minutes behind me and went neck and neck with him for the rest of the way.

Philosphy for the day, based on a comment someone had made on Friday, attributing a quote to Steve Tarry - "Any course can be turned in to a Yellow course - run the trails around, then duck in for the last little bit."

Green-X Long - Splits

Saturday Oct 22, 2011 #

11 AM

Orienteering race 44:19 intensity: (18 @0) + (46 @1) + (5:30 @2) + (20:13 @3) + (17:32 @4) ***** 4.8 km (9:15 / km) +126m 8:10 / km
ahr:151 max:165 spiked:9/15c shoes: Inov8 X-Talon 212s

Middle Champs at Lynn Woods. Not a stellar performance, particularly #1 and #10, but with a less-bad-than-others run, enough for a Silver behind Swampfox, who did very well for his return to the rocky terrain of New England.

Green-X Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 
2 PM

Orienteering race 21:43 intensity: (6 @1) + (11 @2) + (3:11 @3) + (18:15 @4) ***** 2.98 km (7:17 / km) +33m 6:54 / km
ahr:161 max:170 shoes: New Bal 572 Trail

US Sprint Champs at Franklin Park in Boston.

Intense course - a few bobbles and hesitations. Maybe left 3 minutes out there for those and a bit more on just running speed.

Got to Boston and realized I didn't have my thumb compass with me. Made do with a base plate - might have made a difference in a couple spots, but wasn't referring to compass a whole lot.

Super run by coach - only sub-20. Then solid performances by Istvan and TP - had me by over a minute.

Green Sprint - Splits

Saturday Oct 15, 2011 #

3 PM

Run 41:42 intensity: (21:42 @2) + (20:00 @3) 5.43 km (7:40 / km) +191m 6:32 / km
shoes: New Bal 572 Trail

Trail run at RV Farms - ran into Abby Gosling and Sam Wood (and their exuberant dog).

Think they wanted to go further, but the dog started following me back to the car.

Sunday Oct 9, 2011 #

Mtn Bike 20:00 [3]

Mtn biking with trailer in tow - for control pickup.
6 AM

Orienteering 41:10 intensity: (21:10 @1) + (20:00 @2) *** 3.05 km (13:31 / km) +24m 13:00 / km
shoes: New Bal 572 Trail

Early am vetting of day 2 controls - cool and a lot of dew on the pines.

Slow and careful - found them all, all where they were supposed to be.
2 PM

Orienteering 1:08:08 intensity: (38:08 @1) + (30:00 @2) *** 3.23 km (21:04 / km) +30m 20:08 / km
shoes: New Bal 572 Trail

Control pickup - a couple short loops and a long loop - some of it lugging still full water jugs back to the trail and the bike/trailer for transport back.

Almost a let down to have it over - temoered with a lot of relief that it's done and things went well.

Wonder what I'll say yes to next...

Saturday Oct 8, 2011 #

Event: UNO Boulder Dash 2-Day Classic A-Meet
 
8 AM

Orienteering 45:00 [1]
shoes: Inov8 X-Talon 212s

Day 1 vetting

Friday Oct 7, 2011 #

10 AM

Orienteering 1:30:00 [2] ***
shoes: Inov8 X-Talon 212s

Setting out controls - mostly day 1 stuff, a few day 2 controls as well.

Mtn Bike 40:00 [2]

Getting used to a mtn bike again, plus having a trailer in tow - sometimes with 60 lbs of water, on an uneven trail - a fun time!

Wednesday Oct 5, 2011 #

4 PM

Run hills 1:20:50 intensity: (14 @0) + (5:01 @1) + (26:59 @2) + (31:38 @3) + (16:58 @4) 8.98 km (9:00 / km) +509m 7:01 / km
ahr:145 max:162 shoes: New Bal 572 Trail

Rowe - Belknap Hill Climb

Parked outside gate by old entry - up to the top of Rowe, then over to Gunstock. Checked out the progress on the ziplines - an impressive setup! Looks like lots of fun.

A lot of mud coming down the S side -

Monday Oct 3, 2011 #

1 PM

Orienteering 1:04:27 intensity: (5:25 @0) + (13:41 @1) + (29:41 @2) + (15:40 @3) ** 5.48 km (11:46 / km) +174m 10:09 / km
ahr:133 max:154 shoes: Inov8 X-Talon 212s

On and off trail running at Chemung - I like the possibilities of this area for a nice O map. Good variety of terrain and runnability.

Some sections that had been clear cut a few years back are now tight saplings, interspersed with small clearings. A lot of nice rock features throughout.

Saturday Oct 1, 2011 #

9 AM

Run hills 53:01 intensity: (24 @0) + (16 @1) + (13:55 @2) + (34:33 @3) + (3:53 @4) 6.99 km (7:35 / km) +237m 6:29 / km
ahr:145 max:162 shoes: New Bal 572 Trail

Trails at Gunstock. They've had the mower through most of them, so legs didn't get scratched up much.

On the verge of drizzling most of the time, up into the fog as I cam e up and over Cobble from the S side - a nice hill climb! - then started to rain as I finished up.

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