Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Sep 5, 2009:

activity

time

miles

Orienteering

7:49:23

27.18

(17:16)

43.75

(10:44)

625

89 /

101c

88%

Trail running

1:58:00

10.3

(11:27)

16.58

(7:07)

450

Total

9:47:23

37.48

(15:40)

60.33

(9:44)

1075

89 /

101c

88%

3:04

0:00

» now

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

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