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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jima

In the 7 days ending Nov 13, 2011:

activity # timemileskm+m
  Orienteering1 1:36:34 5.32(18:08) 8.57(11:16) 286
  Upper Body2 1:30:00
  Run1 48:28 3.68(13:09) 5.93(8:11) 162
  Total4 3:55:02 9.01 14.5 448
  [1-5]4 3:54:16

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Sunday Nov 13, 2011 #

11 AM

Orienteering race 1:36:34 intensity: (27 @0) + (2:54 @1) + (28:08 @2) + (1:04:47 @3) + (18 @4) **** 8.57 km (11:16 / km) +286m 9:40 / km
ahr:143 max:156 shoes: Inov8 X-Talon 212s

Some good, some not so good.

Started 3 minutes behind Ernst, never saw him.
Pretty good through 6, although it took me too long to get across the stream between 4 and 5, should have either taken the right route across the bridge, or just slogged through the water rather than trying to keep my feet dry.
Drifted left about half-way to 7. Did a better job of relocating in that area than I have done in the past, assisted by J-J coming in right along the line. Just ahead of J-J to 8, then 9, then we bothed bobbled 10 - were too low, plus I was looking for a reentrant, rather than the top of the knoll - control descriptions are great when you look at them, particularly when you've hand copied the course. Probably lost close to 5 minutes there - area has been logged, so should have focused much more closely on the shape of the land.
J-J slipped ahead of me on the way to 11, then chasing him on the way to 12 - not careful enough with my compass and drifted right a bit. Relocated just as I crossed the trail, whihc was maybe 75 m from the control, but was on a simiilar feature 150 SW of where I thoguht I was - another 3 minutes.
To 13 took the trail route, saw J-J leaving it up on the hill side as I approached.
Uninspired for the rest of the course. Got slapped by a branch at some point, came from the back left, wrapped around my ear, then just missed my glasses and got me in the left eye. Hurt like hell for a couple of minutes. Periodic checking to see if there was blood involved and if I could still see out of that side - appears to be no permanent damage.

Knee was OK for the most part, could feel it coming downhill, particulary on rocks. Just seems very sensitive to jarring.

Saturday Nov 12, 2011 #

Upper Body 45:00 [1]

2 1/2 hours of tTrail work with the crew on the Blue trail on Belknap. Moved around a few large rocks, built some drainage ditches on a couple of sections of trails.

Friday Nov 11, 2011 #

10 AM

Upper Body (Varoiuos yardwork) 45:00 [1]

A bit of raking, then some wood splitting.

Wind was working against the way I wanted the leaves to go, so gave up on that rather quickly.
Split and stacked much of what I'd cut us a few weeks back - need to cut and haul the rest of the oak that the nor'easeter brought down up from the gully.
3 PM

Run (trails) 48:28 intensity: (19 @0) + (22 @1) + (8:03 @2) + (36:34 @3) + (3:10 @4) 5.93 km (8:11 / km) +162m 7:12 / km
ahr:147 max:161 shoes: IceBug SISU olx

Trail run at RV Farms - checking out how my knee is doing. Still a bit sensitive, but certainly runnable.
Was in the mid-40s, but had a snow squall come blasting through, fortunately when I was well warmed up and moving well. Dropped visibility considerably - looked wonderful.

Wednesday Nov 9, 2011 #

Note
(injured)

Knee seems to be close to back - glad I've had excuses not to go out for a run.

Needed the run to deal with work stress, but grand kids are a good alternative stress relief mechanism.

Monday Nov 7, 2011 #

Note
(injured)

Left knee is bothering me - feels like I jammed it coming down the last bit on the ski trails.

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