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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jima

In the 31 days ending Jan 31, 2021:

activity # timemileskm+m
  Orienteering4 6:39:18 11.66(34:15) 18.76(21:17) 435
  Downhill Ski3 5:40:00
  Run7 3:34:53 13.14(16:22) 21.14(10:10) 493
  XC Ski - Skate3 3:07:04 18.25(10:15) 29.38(6:22) 401
  Mapping1 52:12 0.68(1:16:56) 1.09(47:48) 55
  Mtn Bike1 36:01 3.7(9:44) 5.96(6:03) 93
  Total14 20:29:28 47.43 76.32 1477
  [1-5]11 9:10:53

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Sunday Jan 31, 2021 #

1 PM

Downhill Ski 2:40:00 [0]

After huddling in the warmth of the house for a few days (when did I become such a wuss??) opted for some low energy outside activity.
Had the fat bike in the back of the truck, but skied long enough that I wasn't up for a more energetic workout.
Crowded early on, then the lift lines got a lot shorter as the flatlanders headed south.

Wednesday Jan 27, 2021 #

6 PM

XC Ski - Skate 43:54 intensity: (2:44 @0) + (2:20 @1) + (7:56 @2) + (24:14 @3) + (6:37 @4) + (3 @5) 7.7 km (5:42 / km) +108m 5:20 / km
ahr:143 max:179

C • Conditions? 6

Monday Jan 25, 2021 #

6 PM

Run 34:17 intensity: (6:07 @0) + (3:24 @1) + (10:44 @2) + (14:02 @3) 3.88 km (8:51 / km) +117m 7:41 / km
ahr:122 max:151 shoes: Inov-8 OROC 280 V2 LTBlue-Purp

Evening trail run - OROC's felt less grippy on the hard ice than the Solomon Spikecross shoes. Need to some more testing to see if it was temp or condition specific, or if the shoes make a difference.
Maybe OROC on left foot, Spikecross on right, then the other way.

Saturday Jan 23, 2021 #

9 AM

Downhill Ski 1:45:00 [0]

Chilly morning. Only lift line that gets long is the Panorama lift to the summit. Pistol just to the left has more kids/teens goofing on the terrain park, so I normally don't ski much on that side. Tiger on the far right has more vertical and advanced trails, even if GSC has a trail blocked for races or training.

Double layer facemask day, which increases the likelihood that my glasses fog up, but mostly when standing in the lift line with the breeze blowing in the wrong direction.

3 PM

Run warm up/down 5:01 intensity: (1:44 @0) + (3:06 @1) + (4 @2) + (7 @3) 0.52 km (9:43 / km) +6m 9:12 / km
ahr:113 max:130 shoes: Red SpikeCross 5 GTX Salomon

Back at Carye Woods

Orienteering race 41:21 intensity: (12 @0) + (1:25 @1) + (5:49 @2) + (31:08 @3) + (2:47 @4) 3.49 km (11:50 / km) +67m 10:48 / km
ahr:146 max:158 shoes: Red SpikeCross 5 GTX Salomon

Hadn't done the Orange yet - still had some energy after the morning downhill ski session and was feeling I needed to get my heart rate up.
Chilly, especially on the warmup jog with the wind coming across the Beans and Greens fields. Brought 2 layers of long sleeve shirts, extra gloves and a dry hat to change into at the finish.

Pretty good run. Tried to be honest in my route choices - select based on what the map said, not what I remember from wandering around here mapping. Couple of legs go through some rockier sections - at least it felt like I was rock hopping proportionately more than on the Green or Brown courses. However, with the slight snow cover, many of the hollows between the rocks were snow/crust filled, so it was better than it would be in summer. Also, with no ferns sticking up, footing was very visible instead of a great unknown under a knee high sea of green fern tops.
GOt better at pulling my phone out on the approach into each control, half pull off my right glove so I could hit the 'scan' button on the touch screen with a bare thumb or forefinger - didn't have the forethought to wear glove with the special finger tips.

Run 5:55 intensity: (1:58 @1) + (3:57 @2) 0.54 km (11:04 / km)
ahr:112 max:134 shoes: Red SpikeCross 5 GTX Salomon

Glad I'd brought dry stuff to the finish to change into for the slower jog back to the truck.

Thursday Jan 21, 2021 #

6 PM

Downhill Ski 1:15:00 [0]

Light snow falling - on the chilly side.

Wednesday Jan 20, 2021 #

6 PM

Run 47:18 intensity: (4:48 @0) + (4:01 @1) + (23:31 @2) + (14:58 @3) 5.53 km (8:33 / km) +107m 7:48 / km
ahr:119 max:152 shoes: Red SpikeCross 5 GTX Salomon

Weeks Woods double-9 loop. Cold, dark, icy, great fun.

Sunday Jan 17, 2021 #

Note
(sick)

My insides are really not happy with me...

Tuesday Jan 12, 2021 #

6 PM

Run 32:28 intensity: (3:50 @0) + (2:09 @1) + (10:19 @2) + (16:10 @3) 3.75 km (8:39 / km) +116m 7:30 / km
ahr:135 max:150 shoes: Red SpikeCross 5 GTX Salomon

RV Farm trails by headlamp.

good to get out.

Sunday Jan 10, 2021 #

2 PM

Run warm up/down 5:32 intensity: (23 @0) + (4:27 @1) + (27 @2) + (15 @3) 0.54 km (10:16 / km) +6m 9:44 / km
ahr:115 max:130 shoes: Red SpikeCross 5 GTX Salomon

After 2+ hours of downhill skiing, decided I needed to run off some more energy.
Had planned ahead and brought running stuff to change into and a green map.
The 500 m to the start was a nice warmup.

Orienteering 1:03:33 intensity: (3:30 @0) + (3:37 @1) + (22:25 @2) + (34:01 @3) 4.75 km (13:22 / km) +129m 11:46 / km
ahr:139 max:154 shoes: Red SpikeCross 5 GTX Salomon

Was pleased to see some foot prints that weren't mine at the start and throughout the course, They were on green as well, as those same footprints were at every control.
Took some different routes for legs that were the same as Brown, but it sure looks different in daylight.
Lost 3:30 on control 13 as I'd dropped my phone somewhere along the way. Was using an old deactivated phone for timing purposes - wanted to confirm that having an active cell signal is not necessary for iOrienteering timing. After scanning at #12, slipped it into the pocket on my water-bottle belt. When I saw #13, reached down to have it ready, but it wasn't there. Muttered a few choice words, then turned around to retrace my steps. Glad I knew I only had to backtrack to the prior control. The 1" of crusty snow on the ground made it simpler - without my footprints retracing my exact route would have been tough. Made it all the way back to 12, without seeing it, then back towards 13 - about 50 m and there it was. Improved slightly on a couple of micro-route choices from my first pass.
All in all, another wonderful day to be out in the woods.

Run warm up/down 5:31 intensity: (1:02 @0) + (4:23 @1) + (6 @3) 0.53 km (10:28 / km)
ahr:115 max:121 shoes: Red SpikeCross 5 GTX Salomon

And back to the truck. Glad I left dry stuff to change into at the start / finish.

Green - Splits

Saturday Jan 9, 2021 #

12 PM

XC Ski - Skate 1:00:30 intensity: (46 @0) + (7:47 @1) + (26:21 @2) + (25:15 @3) + (21 @4) 9.77 km (6:12 / km) +122m 5:50 / km
ahr:138 max:156 shoes: '02 Peltonen Skate Skis

They'd run a roller around behind a snowmobile on Friday morning, but most of the 'corduroy' from that had been skied out. Underlying lumpiness from the remains of the 36" of beautiful stuff that mostly melted and then froze solid made for some challenges. Quite a few folks out.

Mtn Bike 21:25 intensity: (2:48 @0) + (5:50 @1) + (12:11 @2) + (36 @3) 2.42 km (8:50 / km) +93m 7:25 / km
ahr:126 max:143 shoes: Reid Hercules Green bike

Some lunch then swapped over to fat bike - mostly as a fun and faster way to get out to where I wanted to do some map updates from last summer's logging.
Trails were bullet-proof, but still lumpy on a bike.
Went up the S-curve on Maple - had skied to the top of it earlier, then turned around and headed back the other way - a wise choice. A few rocks and dirt clumps sticking up, plenty of lumps and the reverse camber on the curve was more pronounced than normal.

Mapping 52:12 intensity: (51:21 @0) + (31 @1) + (20 @3) 1.09 km (47:48 / km) +55m 38:10 / km
ahr:88 max:119 shoes: Red SpikeCross 5 GTX Salomon

Gunstock Map Refinement
This being on a NE facing slope, the snow was a bit deeper and less set up than I expected. Still ok on foot, but the occasional deeper spot.
Decisions to be made - what will end up being a 'ride', what is rough open, and what is rough open with scattered trees...
Sight lines are opened up considerably in many places, and the openness will make sending Orange runners into this area more feasible.
Lot's of animal tracks - deer and on down in size.

Mtn Bike 14:36 intensity: (4:28 @0) + (4:34 @1) + (4:38 @2) + (56 @3) 3.54 km (4:08 / km)
ahr:117 max:133 shoes: Reid Hercules Green bike

And back on the bike for the ride back. Feeling chilled - so didn't do some additional side trails as I'd been thinking about.

Friday Jan 8, 2021 #

6 PM

Run warm up/down 12:11 intensity: (7:55 @0) + (3:42 @1) + (15 @2) + (19 @3) 0.55 km (21:59 / km) +5m 20:58 / km
ahr:100 max:134 shoes: Red SpikeCross 5 GTX Salomon

Orienteering race 52:23 intensity: (2:30 @0) + (6:00 @1) + (18:18 @2) + (25:35 @3) 3.55 km (14:44 / km) +70m 13:25 / km
ahr:138 max:155 shoes: Red SpikeCross 5 GTX Salomon

Got the Start / Finish flag and instruction sheet with QR codes set out. Then did the brown course as a night-O. Some bobbles and imprecision - headlamp only lets me see out so far, and the occasional reflection from leaves right in front of my face with resulting temp blindness seems like the right excuse.
Missed #4 just off to the right coming through the thicker stuff. Misread the boulder I was planning for the attackpoint. Got to a line of hunter dots - small reflectors and took it the wrong way. Relocated off uphill rootstock.
#8 - longer leg was off to the right, got onto the wrong linear logging cut and wasn't paying enough attention to my compass. When I relocated, took a sub-optimal route - should have kept going and attacked from the NE, rather than circling S to come in from my initial approach plan.
Pleased with the course - a fine way to spend an evening.

Run warm up/down 4:46 intensity: (52 @0) + (14 @1) + (3:35 @2) + (5 @3) 0.53 km (9:04 / km)
ahr:130 max:141 shoes: Red SpikeCross 5 GTX Salomon


Brown - Splits

Sunday Jan 3, 2021 #

12 PM

XC Ski - Skate 1:22:40 intensity: (1:52 @0) + (8:31 @1) + (33:26 @2) + (37:43 @3) + (1:08 @4) 11.91 km (6:56 / km) +171m 6:28 / km
ahr:138 max:157 shoes: '10 Salomon Equipe 8 Skate Ski

Fun outing - a couple inches of new stuff - varying from almost powder to hard icy chunky crust.
Some short stubs of vegetation sticking up in some places, but not enough to be an annoyance of any significance. Walkers had been on a few sections - resulting in various levels of irritation on my part.
Rest of it was delightful - occasional lumpiness from drainage melt or ATV tracks. Crew had been out and taken care of the blowdowns. A bit more snow cover and they'll be OK until springtime when the small junk left behind will poke up.
Enough snow cover now to allow for nice skating conditions.

Saturday Jan 2, 2021 #

2 PM

Run 1:01:54 intensity: (1:20 @0) + (9:51 @1) + (33:51 @2) + (16:52 @3) 4.78 km (12:56 / km) +136m 11:20 / km
ahr:136 max:155 shoes: Red SpikeCross 5 GTX Salomon

Some off trail with a map, so this could be considered orienteering. However, my lack of contact with the map some of the time off trail steers me towards the more descriptive and generic 'run', although my pace was occasionally slower than what would be considered 'run'.
2-3 inches of fresh wet snow over some bare patches and hard pack in the shaded areas.
Wasn't punching through, so it was rather pleasant. Would have been a whole different situation earlier when there was 36" of fluffy white laying all about.

Friday Jan 1, 2021 #

11 AM

Orienteering 4:02:01 intensity: (4:00:23 @0) + (1:20 @1) + (18 @3) 6.96 km (34:47 / km) +169m 31:01 / km
ahr:82 max:118 shoes: Red SpikeCross 5 GTX Salomon

Setting out some more flags.
Knee generally feeling OK - but was still being cautious on it.

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