Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Oct 13, 2010:

activity	#	time	miles		km		+m
orienteering	7	4:53:58	19.45	(15:07)	31.3	(9:24)	117	19 /	106c	17%
trail running	3	1:30:15	7.18		11.56		400
Total	9	6:24:13	26.63		42.86		517	19 /	106c	17%

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Wednesday Oct 13, 2010 #

Event: ROC - Stop-By-Rochester-On-Your-Way

3 PM

orienteering race (Sprint A) 20:00 [3] *** 2.4 km (8:20 / km)
9c shoes: Vintage VJ

Was taking this as a warm up, except I thought I was running the B sprint, but apparently I got the A map. Was totally baffled by the map at times.h

orienteering (Sprint B) 9:43 [3] *** 1.4 km (6:56 / km)
9c shoes: Vintage VJ

So did a few faster legs on this map.

4 PM

orienteering race (Score-O) 1:04:00 [3] *** 8.0 km (8:00 / km)
22c shoes: Vintage VJ

Took it easy, and got stuck at least once in some impassable green, then with 10 minutes in hand at the end I decided to get a few more high pointers, got lost, didn't find any of them and came in overtime.
Nice easy run.

Sprint A - Splits

Tuesday Oct 12, 2010 #

Event: Niagara Falls Sprints

3 PM

orienteering race 13:50 [4] *** 2.5 km (5:32 / km) +37m 5:09 / km
15c shoes: Vintage VJ

Goat Island sprint.
Super venue, perfect weather.
Had to run hard to hold back Cristina. Most times I've had to say,
"Excuse me" to punch a control.

trail running warm up/down 19:00 [2] 1.9 km (10:00 / km)
shoes: Vintage VJ

Monday Oct 11, 2010 #

9 AM

orienteering race (O-Cross) 1:12:00 [3] *** 6.2 km (11:37 / km)
19c shoes: VJ Twister spike

One major flub, following some one out of the map exchange and not looking at my compass. What was that guy thinking??!
Lost 3 minutes there.
Not pushing hard as I had tired legs yesterday.

Sunday Oct 10, 2010 #

10 AM

orienteering (Long) 1:08:04 [3] *** 6.2 km (10:59 / km)
10c shoes: VJ Twister spike

No misses, but was hesitent and had trouble planning the long legs. Legs were tired, so I spent too much time trying to avoid climb and wasting time.

Long 5 - Splits

Saturday Oct 9, 2010 #

Event: 2010 Golden Leaf Orienteering Fest

trail running warm up/down 7:00 [1]

10 AM

orienteering race (Sprint) 15:41 [4] *** 1.4 km (11:12 / km)
spiked:8/10c shoes: Vintage VJ

Super fine weather and beautiful area.
Hesitant on 1 as I couldn't see the "driveway" which 1 was at, but found it and realized I needed to read the map in ISSOM sprint map mode.
Fine after that and eked out a 3 second win.

3 PM

orienteering race (Middle) 30:40 [3] *** 3.2 km (9:35 / km) +80m 8:31 / km
spiked:11/12c shoes: Adidas Trail racer

Beautiful running on some challenging escarpment terrain.
Good run after a bonehead error on #1, sure I had lost it but executed well for the next 11 controls..

Sprint 3 - Splits

Middle 5 - Splits

Thursday Oct 7, 2010 #

4 PM

trail running (Skyline 1) 1:04:15 [4] 6.0 mi (10:43 / mi) +400m 8:52 / mi
shoes: Adidas trail trainers

Beautiful day for a run with Sam.

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