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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bubo

In the 7 days ending Oct 21, 2012:

activity # timemileskm+m
  Orienteering4 3:59:57 12.83(18:42) 20.65(11:37) 516
  Trail running1 10:34 0.74(14:16) 1.19(8:52) 15
  Total4 4:10:31 13.57(18:27) 21.85(11:28) 531

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MoTuWeThFrSaSu

Sunday Oct 21, 2012 #

2 PM

Trail running warm up/down 10:34 intensity: (7:25 @2) + (3:09 @3) 1.19 km (8:52 / km) +15m 8:20 / km
ahr:116 max:127 shoes: Bagheera 2012

Orienteering 21:53 intensity: (13 @1) + (23 @2) + (5:03 @3) + (16:14 @4) ** 2.72 km (8:03 / km) +31m 7:37 / km
ahr:134 max:145 shoes: Bagheera 2012

Decent but not particularly fast sprint race, running speed just wasn´t there. One big mistake (1:45-2min) losing the trails to #5 - couldn´t really follow them at all due to all the leaves on the ground. Two smallish mistakes, a couple of seconds when I almost ran by #3 (spectator control) and then by mistake ended up inside the fence on my way to #8 (another 10-15s). Sub-20 was definitely there...

An interesting mix of forest and "regular" sprint - and nice weather too. Quite handy to walk over to the cabin for a shower after the run and then go down to watch the relays unfold.

Saturday Oct 20, 2012 #

11 AM

Orienteering 14:15 intensity: (1:24 @1) + (6:46 @2) + (5:36 @3) + (29 @4) 1.9 km (7:30 / km) +37m 6:50 / km
ahr:116 max:137 shoes: Bagheera 2012

Warm-up jog/run, mixed road and trail. Feeling quite OK...

Orienteering 1:40:12 intensity: (7:03 @1) + (31:38 @2) + (54:41 @3) + (6:50 @4) *** 8.1 km (12:22 / km) +268m 10:37 / km
ahr:123 max:150 shoes: Bagheera 2012

Very slow race - realized already on the first little hill to #1 and then to #2 that today would not be my best running day. Tried to keep moving whenever possible but occasionally had to retreat to walking particularly on the uphills.

Navigation was good though - I don´t really count any control mistakes at all (well, maybe 20s on #7 and 10-15s on #13). My only big mistake was running 180 degrees wrong out of #6 for a loss of roughly 2.30 :(

All in all I guess something like 1.35 might have been doable today, but nothing better than that. Oh well, I suppose the lack of proper running training shows - roller skiing doesn´t prepare you for the long runs.

Friday Oct 19, 2012 #

11 AM

Orienteering warm up/down 4:30 intensity: (30 @1) + (2:15 @2) + (1:45 @3) 0.55 km (8:10 / km) +29m 6:28 / km
ahr:99 max:132 shoes: Bagheera 2012

Easy jog to the start with Maria, mostly downhill. We were a bit late so no time for more warmup.

Orienteering 45:45 intensity: (3:02 @1) + (36 @2) + (22:19 @3) + (18:36 @4) + (1:12 @5) **** 4.0 km (11:27 / km) +84m 10:21 / km
ahr:134 max:162 shoes: Bagheera 2012

A challenging course for our first race at NAOC! It looked really tricky so taking it easy out of the start was a good way to get going. Lost some time at once though, when I didn´t realise at first that the tiny trail to the left directly after the starting point was the one I should follow.
Still missed #2 - one of many very short legs - and was (almost) hauled in by Walter Siegenthaler at this one. From #3-4 had some extra challenge and a race going with Walter + Rick A, which was fun. Running speed was quite similar but I tried to keep my map reading sharp and got away for a little while - until I missed #9 and trailed again. Rick stayed just ahead while Walter apparently missed #11. Caught up to Rick at #12, where we were too far to the left and I had to contour on the back of the hill to the cliff.
Ran away from Rick here while Walter still hadn´t caught up again. The rest was without mistakes - very slow and careful on the last few controls after passing through the field by the finish - and managed to just stay ahead of Walter.
Pleased with the result - considering my present level of training - but could still have been 2-3min better.
After finishing in the rain I was hauled off to other duties...
2 PM

Note

Maria had a bad ankle sprain early in her course *) so in addition to running we got an extra adventure going to the hospital**) for X-rays to make sure nothing was broken. Everything was fine - except for the pain of course - the X-rays showed no fractures or broken bones but presently she´s splintered and hopping around on crutches.

*) I saw her early on my course when she was limping back to the finish - I was in full competition mode and didn´t really think it would be serious since she´s done this on several occasions before so I never stopped to ask how she was (feeling bad about it now, of course).
**) Pocono Medical Center in East Stroudsburg, very friendly staff and everything worked smoothly. Just had to verify with Birgit at home that our insurance was good and then pay on-site.

Thursday Oct 18, 2012 #

3 PM

Orienteering 53:22 intensity: (28:49 @1) + (20:07 @2) + (4:26 @3) *** 3.38 km (15:46 / km) +67m 14:21 / km
ahr:102 max:131 shoes: Bagheera 2012

Easy jog but mostly walk at the Model Event with Maria. Nice forest mostly but also some areas with uncertain footing for our bad ankles and my bad knee. Areas with vines (?) should be avoided apart from that nothing in particular to consider.
Nice and warm weather, 18-20C, so it was a nice time out in the woods.

Wednesday Oct 17, 2012 #

Note

After a long travel day we have finally arrived in DVOA land. Presently in Delaware Water Gap, just outside Stroudsburg where we had pizza after checking in to our motel for the night. Tomorrow off to PEEC and model event...

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