Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 10 days ending Sep 8, 2009:

activity	#	time	miles		km		+m
Orienteering	6	10:56:23	39.92	(16:26)	64.25	(10:13)	985	122 /	137c	89%
Hiking	1	5:30:00	11.0	(30:00)	17.7	(18:38)	1200
Trail running	2	1:58:00	10.3	(11:27)	16.58	(7:07)	450
Gym workout (wts etc)	1	40:00
Swimming	1	5:00	0.19	(26:49)	0.3	(16:40)
Total	8	19:09:23	61.41		98.83		2635	122 /	137c	89%

5:30

0:00

» now

Tuesday Sep 8, 2009 #

Hiking 5:30:00 [3] 11.0 mi (30:00 / mi) +1200m 22:24 / mi
shoes: Boots (old)

Lori, Jane, Roger , Pete and I on an altitude acclimatization hike. Longs Peak TH to Chasm Junction, then Pete and I continued to Granite Pass and Mt Lady Washington at 13,216'. Lori and the others went to Chasm lake . Thurderstorms were brewing so high tailed it down . 3:30 up , 2 hrs down

Monday Sep 7, 2009 #

Orienteering race 1:42:00 [4] *** 14.06 km (7:15 / km) +180m 6:49 / km
spiked:23/24c shoes: Salomon wings black

Laramie Daze 2009 Rocky Mountain Goat on Remarkable Flats area (same area as Day 2 of 2008 us champs) . altitude : 8200 feet

Goat mass start event.. very fast pace off the start and uphill . I was just behind the lead pack . Didn't read the map at all until control 3 . Tried to keep up with pete and charlie but was about 150 to 200m behind for 5-6 controls . Caught up with pete but then he got away. Finally caught up with Charlie at 14 and passed him when he made a mistake on the very short leg 14 to 15. Ran my own race 4 - 21 . I was very careful on the short legs and reading the complex rock feature clues ... wide open running on the long legs . Fast open short grass was great to run on. Only bobble was 22 which i was about 50 m short on and low (30 second error) . Nice long fast run which was a great end to the week . 9th place (but only 20 mins behind leaders)

C • Wow. 2

Rocky Mountain Goat - Splits

Sunday Sep 6, 2009 #

Orienteering race 1:25:00 [4] *** 6.44 km (13:12 / km) +180m 11:35 / km
spiked:10/12c shoes: Salomon wings black

Laramie Days - Happy Jam Red 6.44km reasonably good run (#2 a slight bobble, #6 about 30 m off) until #10 which spent about 10 mins in area searching for shallow hilltop (was about 75 m to N ) . Saw a moose at the finish .

Gym workout (wts etc) 40:00 [2]

weights , stretching at laramie rec center after O meet in am. Thunderstoms rolling by across the plains

Swimming 5:00 [2] 0.3 km (16:40 / km)

gentle swim (2 x (50y br + 50y ba + 50y fr) + 25m fly + 25 m ba at Laramie rec center after the O meet

Saturday Sep 5, 2009 #

Orienteering race 1:01:53 [4] *** 6.44 km (9:37 / km) +80m 9:03 / km
spiked:18/19c shoes: Salomon wings black

Pelican Bay - fun middle distance type course - stay very solidly on map except for one 1 minute error - lots of intricate boulder detail.

Pelican Bay - Red - Splits

Friday Sep 4, 2009 #

Orienteering (compass free) 1:30:00 [2] *** 6.8 km (13:14 / km) +100m 12:20 / km
spiked:11/12c shoes: Salomon wings black

no compass exercise on wide open low grass terrain with some rock and contour detail (Medicine Bow map Laramie, 1:15000) . Blew by 1st control by 200m but after that stayed very well in contact with all the mapped features. Good training. Walked around to preserve stamina for the afternoon.

Orienteering race 1:34:00 [4] *** 8.14 km (11:33 / km) +300m 9:45 / km
spiked:15/17c shoes: Salomon wings black

The Toe at Laramie.. navigated well in the detail areas except for #7 which had to reattack . Tough rocky and steep terrain . Humungous climb over the top from 11 to 12 .... 150m straight up with thick sage brush . Pete passed me at 8 but I caught him again at 12 . Ran together (+/- 50m) to the finish. A very physical red course

Thursday Sep 3, 2009 #

Orienteering 40:00 [3] *** 4.5 km (8:53 / km)
spiked:13/15c shoes: Salomon wings black

Pitcher hill training... reading detail on the run

Orienteering race 1:34:00 [3] *** 9.33 km (10:05 / km) +75m 9:41 / km
spiked:11/13c shoes: Salomon wings black

Bisbee Hill Red - classic long red . #7 ~ 1 minute error , wide on #11 (4 minutes) ... otherwise reasonably solid in both open areas and the intricate rock detailed areas of patchy white forest . Nice course

Orienteering (retrieval) 30:00 [2] *** 2.5 km (12:00 / km) +20m 11:32 / km
spiked:4/4c shoes: Salomon wings black

control retrieval at Bisbee Hill

Bisbee Hill - Red - Splits

Wednesday Sep 2, 2009 #

Trail running 25:00 [3] 2.8 mi (8:56 / mi) +100m 8:02 / mi
shoes: Salomon wings black

early morning run up Cathedral spires trail in Custer State Park and back before driving on to Laramie

Orienteering race 59:30 [4] 6.04 km (9:51 / km) +50m 9:28 / km
spiked:17/21c shoes: Salomon wings black

One man relay at Laramie on the AMT Gates of Hell map - mass start - with loops (ABC then Z) . Fun open running . Came 9th (Pfc ws 8th)

Tuesday Sep 1, 2009 #

Trail running 1:33:00 [3] 7.5 mi (12:24 / mi) +350m 10:50 / mi
shoes: Salomon wings black

evening run up Harney peak (45 mins) and down again 38 mins . Great views and nice trail . Only saw 6 other people on trail

Monday Aug 31, 2009 #

Event: Laramie Daze

« Earlier | Later »