Training Log Archive: kensr

Brown sprint. Clean, just lost 30 sec going to 15 because I was not sure of the stair arrangement. Rest of difference was in running speed.

Sprint - Brown X - Splits

NAOC Long Brown. Complex map, got to pay attention to the details.
1- A little to the R and looked at a couple boulders before I found mine - 3 min
2- Okay, stopped at bottom of cliff and said "I sure hope my control is at the top of this, which it was
3- Ran along the edge of the quarry pit and got stuck on the pile of grout. Had to nurse my way across and then loop to the back to zero in on the spot - ugly leg, 5 min
4- fine, fast
5- Long leg, across and down the wide green patch along the cliffs. Planned on following the N line, but came down along the S line. Figured that out and ran N along the old road to the stream crossing and just headed WNW to the open hillside, ignoring the marshes. Checked too low first and then up the the little hilltop - 2 min lost on that
6- A little E on the climb and got onto the longer parallel rock band. Figured it out, but by then was well up and looped around the top and down to the control - 5 min
7- Back the way I came for a fast leg
8- Faster leg to this one, and then in.
Fun running, but a lot of work and lots of confusing detours around short and not so short rock bands.

Up to the quarry area to pick up a bunch of controls scattered around there. Still challenging navigation at slow pace.

Long - Brown X - Splits

Event: North American Orienteering Championships 2016
 

Four trips up to the top of Oak Hill and running around -- checking controls, chasing down Mark, shadowing Samantha and picking up controls.

Shorter workout, but more intense. Four sets.

Squats
Lunges
Pushups
Jacknives
Star planks
Shoulder stabilizations
One leg hip raises
Mountain climbers
Penguins
Situp and lifts