Training Log Archive: oxensdIn the 7 days ending Apr 20, 2019:
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Thursday Apr 18, 2019 #
6 PM
Cardio 35:00 [3]
ahr:130
ArcTrainer Elliptical, 20 minutes Cardio 1 program, Level 1 (first time using new machine).
3x20 Leg Extensions, 30 lbs (first time I have done these in years)
3x10 Leg Curls, 20 lbs (ditto)
3x20 Leg Extensions, 30 lbs (first time I have done these in years)
3x10 Leg Curls, 20 lbs (ditto)
Sunday Apr 14, 2019 #
9 AM
Orienteering race (12.56 8.28 min/km) 1:46:30 [4] 11.1 km (9:36 / km) +258m 8:36 / km
ahr:138 max:182 spiked:18/21c slept:7.0 weight:84.8kg
Looong at Quantico Classic / Junior Nationals, 11.1km in Red / M45.
Good running weather, about 65 and foggy/wet. I had a great run, one of my more enjoyable races in the last 3 years. Open very runnable forest, and surprisingly my legs held up, I even felt better in the second half of the race. Came in 5th in M45 and 6th in Red, which is one of my better results even though I was close to 20 minutes behind Wyatt et al...
Most of the race followed the compass and terrain details quite carefully. Rarely veered off course.
AP reports 1.5 minute loss to #2, that's down to route choice. I thought about going right but decided against it, but right was faster owing to a messy set of up/down climbs in the last 500m in my route. Pretty sure right allowed for faster and more consistent running.
A little slow to #4, especially in the middle where I uselessly followed a windy path through the green which only slowed me down.
Slight wobble to #5, should have gone N of the ponds and instead ended up in a muddy patch to the S and veered too far S to avoid the worst.
Veered left on approach to #6, got confused by multiple streams.
Route choice to #8 could have been better, staying right consistently would have been a little faster instead of using the path and crossing the line. Forest was nearly as fast as the paths.
Veered right to #14, wasn't paying enough attention.
Clean navigation to #16 but probably faster to go left using the stream as a handle, would have avoided some of the green though it wasn't too bad.
AP reports 3 minutes lost, probably about right. Hugely enjoyed the race and felt great afterwards. When my flight back home was cancelled due to weather, I rented a car instead and got back around midnight.
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
Good running weather, about 65 and foggy/wet. I had a great run, one of my more enjoyable races in the last 3 years. Open very runnable forest, and surprisingly my legs held up, I even felt better in the second half of the race. Came in 5th in M45 and 6th in Red, which is one of my better results even though I was close to 20 minutes behind Wyatt et al...
Most of the race followed the compass and terrain details quite carefully. Rarely veered off course.
AP reports 1.5 minute loss to #2, that's down to route choice. I thought about going right but decided against it, but right was faster owing to a messy set of up/down climbs in the last 500m in my route. Pretty sure right allowed for faster and more consistent running.
A little slow to #4, especially in the middle where I uselessly followed a windy path through the green which only slowed me down.
Slight wobble to #5, should have gone N of the ponds and instead ended up in a muddy patch to the S and veered too far S to avoid the worst.
Veered left on approach to #6, got confused by multiple streams.
Route choice to #8 could have been better, staying right consistently would have been a little faster instead of using the path and crossing the line. Forest was nearly as fast as the paths.
Veered right to #14, wasn't paying enough attention.
Clean navigation to #16 but probably faster to go left using the stream as a handle, would have avoided some of the green though it wasn't too bad.
AP reports 3 minutes lost, probably about right. Hugely enjoyed the race and felt great afterwards. When my flight back home was cancelled due to weather, I rented a car instead and got back around midnight.
Map and GPS:
http://www.oxenstierna.com/davidoxenstierna/orient...
