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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: smittyo

In the 7 days ending Apr 9, 2010:

activity # timemileskm+mload
  Orienteering3 2:31:25 2.17 3.5 145533.0
  WU/CD2 58:00131.0
  Running1 36:00 3.47(10:23) 5.58(6:27) 15180.0
  Intervals1 16:0080.0
  Other1 15:0015.0
  Total6 4:36:25 5.64 9.08 160939.0

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SaSuMoTuWeThFr

Friday Apr 9, 2010 #

10 AM

Orienteering 56:01 [1] ***

Walked around the North Training area to get a feel for the terrain and the map.
4 PM

Orienteering race 48:19 [4] *** 3.5 km (13:48 / km) +145m 11:26 / km

MIddle Green Course at Flying Pig. Felt good to get out in the woods. I could really tell that my physical training is paying off. I was able to keep up a decent pace. I made a 180 error out of number 6. I'm still not quite sure why. It might be that in refolding the map I turned it around so that it then looked like a left turn out of the control rather than a right turn. Lucky for me, the leg started with an uphill that quickly went back down. In the other direction, once I hit the top of the hill I could tell there was not imminent down, so I corrected reasonably quickly. Lost about one or two minutes. I also had a young girl stop me at number 5 to ask where she was. I gave her minimal support and then talked to her at the finish about it.

I thought this course was the best of the weekend. Right distance and proper technicality

WU/CD warm up/down 15:00 [3]

Jog to the start

Thursday Apr 8, 2010 #

Note

Travel day to Flying Pig.

Wednesday Apr 7, 2010 #

Other (Box Moving) 15:00 [1]

I was going to go swimming today, and then to Harvey's, and then do my laundry so I had stuff to wear in Ohio. I forgot the laundry basket and had to go back making not enough time to swim. So instead I just loaded some boxes in the car and went straight to Harvey's and carted them upstairs to the "Clare's boxes" room. He offered to help, but I said no since it was going to be my training for the day.

Tuesday Apr 6, 2010 #

6 PM

Intervals intervals 16:00 [4] *

HDR interval workout at the track. 1-2-3-4-3-2-1 with either 2 or 3 min recovery depending on the interval. I forgot to bring an Ohio map with me, but had Anza-Borrego in the car, so I ran with that.

WU/CD warm up/down 43:00 [2]

Warm-up / Cool-down and recovery between intervals. I actually arrived on time and did a pretty decent warm-up and cool-down today. I'm somewhat surprised at the total duration.

Sunday Apr 4, 2010 #

2 PM

Orienteering 47:05 [4]

Stopped by Vasquez Rocks on the way to my parents' place for Easter. I did part of the Red middle course from December's A-meet. I was running behind schedule and didn't have time for the entire course so I skipped from #8 to #13. The time also includes jogging from the parking lot to the start triangle and using the car as the finish instead of the finish circle. Felt very tentative in the terrain, although it got better later in the race. I've been doing too much flat training and not enough terrain work. A little worried about the Pig coming up. I don't always get along with Ohio terrain.

Saturday Apr 3, 2010 #

8 AM

Running race 36:00 [4] 3.47 mi (10:23 / mi) +15m 10:14 / mi

Santa Clarita Prediction Run. This was a fun run for a nearby running club. The course was unknown until race day. When you got there you could see the course map and distance and then had to predict your time. They had a start clock running backwards and it was a chase start with each person starting at the time that they predicted. The winner was whoever crossed the finish line closest to their prediction. Thanks to my recent 3K time trial I had a good idea of what pace I was likely to do. I predicted 36:25 and came in about 25 seconds early in a pack of folks who were just a little too fast. The winner was 2 seconds late from her prediction. The course was almost flat with a few minor hills and a combination of dirt trail and park concrete trails. It was fun.

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