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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ccsteve

In the 7 days ending May 20, 2012:

activity # timemileskm+m
  Morning Run5 3:35:26 21.46(10:02) 34.54(6:14) 40
  Orienteering1 1:23:57 3.98(21:07) 6.4(13:07)12 /21c57%
  Dance1 1:00:00
  Walking1 1:00:00
  Cycling2 49:30 12.1(4:05) 19.47(2:33)
  Total7 7:48:53 37.54 60.41 4012 /21c57%

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Sunday May 20, 2012 #

Cycling 35:30 [3] 9.1 mi (3:54 / mi)

Orienteering race 1:23:57 [5] *** 6.4 km (13:07 / km)
spiked:12/21c shoes: Integrator

Red at Webster Park, fails left and right...

Not sure how I missed 2 - but am glad to have been witnessed going right by it... I've always wondered how that happened. In hind sight, I think I had a good plan to pass through the area of the control, but no plan to get to the exact location of the control. So when I was there, I wasn't confident I was there - and kept going because if I didn't see the control, I must not be in the right location... [Which means I had a poor attack point...]

Think a similar thing happened again at 10 - I was right at the corner of the electric fence and dialed in. All I had to do was go the last bit. Again I didn't see the control. When spotted headed S, that was because if the control wasn't where it should have been, I was moving along the ridge to find it. I was definitely scanning along the edge of the vegetation line.

The failure at 15 was again the last 100m. I was on a trail, took the cutoff and crossed at an indicated point - perhaps that was not the actual indicated point... I crossed left of where I thought and ended up wasting a lot of time sorting it out.

My troubles at 17 came from confusing an early trail Y with the Y at the control - and the terrain happened to line up with a dry stream bed in about the right position relative to the actual. Again it took much to long to sort it out and get back on track. I think I was frazzled by this point.

On 18 I was fatigued and slow in the heat and wasn't moving at the same speed. I jumped to the right early and wasted time before continuing on.

Definitely not my best outing - and biking over to the park has got to figure in on the fatigued thinking. (but no other choice in the matter)

Saturday May 19, 2012 #

Walking (Mowing) 1:00:00 [1]

An hour before darkness fell...

Friday May 18, 2012 #

Morning Run (pavement) 31:37 [1] 3.0 mi (10:32 / mi)
shoes: New Balance 479 - V3

Recovery for Rachael, just a light outing for me.

Thursday May 17, 2012 #

Morning Run warm up/down 10:15 [1] 1.0 mi (10:15 / mi)
shoes: New Balance 479 - V3

Warmup at the track.

Morning Run 17:14 [3] 2.0 mi (8:37 / mi)
shoes: New Balance 479 - V3

2 mile workout for Rachael. I was able to give her a couple comments as we went through it, this is her race pace for the 20k coming this weekend.

2:11.9, 2:10.5, 2:09.8, 2:09.6, 2:07.5, 2:08.9, 2:09.5, 2:06.5.

Morning Run warm up/down 9:37 [1] 1.0 mi (9:37 / mi)
shoes: New Balance 479 - V3

Wednesday May 16, 2012 #

Morning Run (pavement) 42:35 [3] 4.0 mi (10:39 / mi)
shoes: New Balance 479 - V3

Recovery walk for Rachael, slow run for me. (but better recovery for me;-)

Discovered I have some referred pain. I was dealing with a pain in my big toe yesterday - sensitive to the light touch, as if it were swollen. Found a web site that indicated two points on the shin that if sore cause that sort of pain - and guess what - pressing around there was painful. (and not on the other leg)

Going to look for a book on that topic;-)

Cycling 7:00 [1] 1.5 mi (4:40 / mi)

Cycling 7:00 [1] 1.5 mi (4:40 / mi)

Tuesday May 15, 2012 #

Morning Run (pavement) 36:17 [3] 4.0 mi (9:04 / mi) +40m 8:48 / mi
shoes: Vibram Treksport

Recovery run with Rachael. 9:16, 9:12, 9:13, 8:36

Since we didn't really speed up, perhaps that last mile is slightly shorter in addition to being mostly downhill...

Monday May 14, 2012 #

Morning Run 1:07:51 [4] 10.4 km (6:31 / km)
shoes: Vibram Treksport

6 x 1600m intervals at the track with Rachael, 800m warmup.

Almost all 400 m increments of the workout were at 2:09 +- 1-2 seconds. (except last which was off 5 sec) 1:10 - 1:20 between them.

I did some work on the first 4 laps matching her stride for stride (slightly longer for me as I was in lane 2 the whole time) The work was getting her (very fast) stride rate. Had to stop in the 5th and 6th as my rt leg was tightening up under the stress.

Dance 1:00:00 [1]

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