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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Linear Ice

In the 7 days ending Mar 30, 2012:

activity # timemileskm+m
  Run5 4:09:30 21.55(11:35) 34.69(7:12)
  Orienteer4 3:32:28 11.23(18:56) 18.07(11:46) 210
  Total8 7:41:58 32.78(14:06) 52.76(8:45) 210

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Friday Mar 30, 2012 #

Orienteer race (Flying Pig Middle Creek) 1:09:07 [3] 4.3 km (16:04 / km) +210m 12:55 / km
shoes: Icebug Spirit-L olx

Sunnny HOT day at Flying Pig, Middle Creek Park Course, a medium course, 4.3 km and most of it going uphill. Only 210 m of climb, but the downhills were often too steep to run too.
First few controls were pretty bad. On 1, I actually forgot how to work my map and compass for a bit on a trail crossing.. somehow everything I knew just had quietly slipped out of my head. But at least I just stood until I figured it out again. Whew.
And this was before the 40m climb. The Climb felt like the "up" on a rollercoaster... clink Chink, clink Chink. I was hoping we could come screaming down down down for the rest of the course. But there were plenty more BIG hills.
2 More climb, thought I'd try to contour as much as possible, knew where I was when I crossed the ditch but then had a very hard time finding the stump. Lots of stump. Lots more stuff going on than I was expecting. Should have expected this w 6 m contours, but an awful lot of fallen junk too. Stood again for a minute or two, figuring it out and slowly walking. Zing. Got it, found it.
3. Wanted to run straight down (walk slowly) then bear off to the right, run back to the left and see clearing on trail. Missed and was too far left. Lost minutes because there was an indistinct trail where I wasn't expecting it (on the left).
After that.... rest of the controls were pretty good.


Run warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Icebug Acceleritas-L

Model map and up and down hill a few times slowly. I knew there would be a lot of climb and I wanted to warm up those big hill climbing muscles.

Thursday Mar 29, 2012 #

Run (Battle creek) 58:00 [3] 4.3 mi (13:29 / mi)
shoes: Inov-8 Rocliteâ„¢ 268

Trail run w Kenneth, joe, Dana, new guy Dan. After 40 min let them go ahead and walked due to tender Achilles. =\

Tuesday Mar 27, 2012 #

Run (treadmill) 15:10 [3] 2.0 mi (7:35 / mi)
shoes: Adidas Liquid RS

Limited time between meetings
0.6 at 8:30 pace then I thought I'd do a 6 min mile, but as soon as the treadmill sped up I realized it's not in my legs anymore (and too much in other places) so immediately backed down
0.5 at 7:00 pace.... okay maybe I can split the difference
0.5 at 6:20 pace
0.4 at 8:30 pace

Run (to ASP) 2:00:00 [3] 10.0 mi (12:00 / mi)
shoes: Adidas Liquid RS

Another run with a conference call.. I had a couple of miles of fast walking and fast talking but kept up nice little jog the rest of the way.

Sunday Mar 25, 2012 #

Run 36:00 [4] 4.0 mi (9:00 / mi)
shoes: Adidas Liquid RS

Almost a rest day, but suddenly this evening had a strong urge to run. Ran River road and up back 1/2 mile coulee, strong all the way. No watch or gps.
w Alice.

Saturday Mar 24, 2012 #

12 PM

Orienteer (Orange training) 1:30:00 [3] 5.0 mi (18:00 / mi)
shoes: Icebug Acceleritas-L

Walked part of the Orange training course w a couple of groups including Heidi and Mike, and also Kenneth.
Heidi has a natural ability to see things, and Mike has run two other MNOC events so it was easy and fun.
Kenneth can run and does lots of outdoor hiking, but was tied to walking on a bearing so I had to punish him by taking the compass away after he used it at each control.
I like Hyland skills clinic. Always fun, always good.
2 PM

Run (warm up) 20 [3] 0.02 km (16:40 / km)
shoes: Icebug Acceleritas-L

Decided I really should warm up prior to sprinting. Didn't feel like it, it turns out.
3 PM

Orienteer race (Hyland Park Sprint) 23:21 [3] 2.5 km (9:20 / km)
shoes: Icebug Acceleritas-L

Tried to file a formal protest over control location 9 - lots of other controls within 50m, controls on similar features within 100m. Turns out that MNOC policy is that a formal complaint has to be filed at MNOC HQ prior to course closing, in triplicate And, we don't want our Prez to quit out of frustration, although I think the bylaws state something about "President for Life".
So I suppose I'll just say I messed up w 9 and leave it at that.
Other than that, I had a much better race than I expected, kept moving
Nice course. It helped a lot to have walked the orange course, since I knew the vegetation was much worse everywhere than mapped, and avoided a lot of it by going around.
4 PM

Orienteer (Control Pickup) 30:00 [3] 2.0 mi (15:00 / mi)
shoes: Icebug Acceleritas-L

7 controls. Walked pretty slow. I felt slow and hot and achy (from Thursday lunges) all day, only time it went away was during the Sprint... I thought I wasn't going to enjoy the Sprint --but the adrenaline feels gooood.

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