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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Oslug

In the 7 days ending Apr 28, 2013:

activity # timemileskm+ft
  orienteering3 3:59:48 9.58(25:02) 15.42(15:33) 206016 /27c59%
  snowshoeing1 50:16 2.35(21:21) 3.79(13:16) 338
  strength1 45:00
  road trotting1 25:00 2.0(12:30) 3.22(7:46)
  Total6 6:00:04 13.93 22.42 239816 /27c59%
  [1-5]6 5:42:46
averages - sleep:6.7 weight:139lbs

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Sunday Apr 28, 2013 #

9 AM

orienteering race (west pt middle #2) 1:21:24 intensity: (34 @0) + (14:08 @1) + (31:49 @2) + (30:02 @3) + (4:51 @4) *** 3.07 mi (26:31 / mi) +725ft 21:40 / mi
ahr:115 max:145 spiked:7/12c slept:7.0 shoes: INOV8 OROC 340

Nominal 4.0 km. I think my routes on most legs were pretty good -- haven't really looked at alternatives yet. I got confused on 6-7 by an unmapped building so took a long route, and lost a couple minutes starting out on a bad route on 9-10. I felt distracted most of the race (nervous?), but focused much better than yesterday. Succeeded also on improved flow and going the direction my compass directed. I am trying to strike a balance between simplifying the map and not losing my place. Did pretty well at that today. Again, I'm having trouble distinguishing boulders, cliffs, boulder clusters, which cliff I'm looking at. I would have liked to have run more, but just couldn't - between the footing and trying to see the detail of the map; so I feel a little dissatisfied at the end. Finished 15 of 30 in the greens (M&F) 60% longer than the winning woman (Molly Kemp), #4 in my class and <10% longer than the winner (maprunner).
12 PM

orienteering race (west pt sprint #2) 40:22 intensity: (1 @0) + (6:28 @1) + (9:57 @2) + (15:57 @3) + (7:59 @4) *** 1.82 mi (22:11 / mi) +470ft 17:49 / mi
ahr:125 max:143 spiked:9/15c shoes: INOV8 OROC 340

1st 6 min of track missing b/c I still don't know how to operate my watch. I did poorly in the rocky areas: blundered routes to 4 and 6, was led to most controls by others once I got anywhere close. Trouble with focus again. Enjoyed the legs on developed parts of campus. Finished 50/55 of greens (M/F), ~80% longer than 1st F Izzy B. 3rd in my class, 25% longer than barb.

Saturday Apr 27, 2013 #

9 AM

orienteering race (west point middle+sprint) 1:58:02 intensity: (7:59 @0) + (14:47 @1) + (24:26 @2) + (45:43 @3) + (25:07 @4) 4.69 mi (25:10 / mi) +865ft 21:25 / mi
ahr:119 max:149 slept:7.0 shoes: INOV8 OROC 340

Track shows middle and sprint combined, with the first minute of middle missing, includes post-race wandering.
Middle: Botched routes to 4 and 8. Did poorly on several others. Seriously distracted by other runners in a nervous kind of way. Baffled by rocks and cliffs, and I think that really threw me off. Unable to follow compass. BUT I found them all, albeit with lots of help from seeing ofthers find them. Loved the 2nd 1/2 of my 9-10 leg, rel. happy with 1 and 2. Spiked 4/12, at least wandered on all others. 16/29 green ,. 90% longer than IzzyB. 4/~8 in my class, 33% longer than maprunner and way behind #3. Need to work on: ignoring others, compass use, interp of rock features.
Sprint: 24:53. Happy with the legs in developed areas, esp 6-7. Did a pretty good job of looking and planning ahead and with flow. Bad nav on 1-2 (nervous abt rock features), 10-11. Spiked 9/13. Finished 48/64 of M/F greens, 50% longer than Izzy B; 3/? in my class, <10% longer than map runner. Need to work on: switching to sprint scale.

Friday Apr 26, 2013 #

road trotting 25:00 [3] 2.0 mi (12:30 / mi)
slept:3.0 weight:139lbs shoes: saucony whites

downhill one-way trot in Wilton. Felt pretty good. GPS never figured out where it was.

Wednesday Apr 24, 2013 #

Note
slept:7.5

The stress level builds as I try to get out of the office for 2.5 weeks... And the anticipation builds for the Leggett family assault on West Point.

Tuesday Apr 23, 2013 #

7 PM

snowshoeing 50:16 intensity: (8:44 @0) + (17:41 @1) + (18:26 @2) + (5:25 @3) 2.35 mi (21:21 / mi) +338ft 18:48 / mi
ahr:101 max:133 slept:7.5 shoes: Merrill hiking boots

Uninspired walk up the south fork rim trail. Didn't try to push at all. Started off in the dripping rain and almost turned around, but knew my mood would be better after a walk. And it is.

Monday Apr 22, 2013 #

strength (shoulders, core) 45:00 [1]
slept:8.0

Lazy. 1 full set shoulders, 1 set of Lucy's easies with Beatrice the Ball. Started Marie-Cat's but the dinner bell rang.

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