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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ricka

In the 7 days ending Mar 30, 2012:

activity # timemileskm+m
  Orienteering2 2:07:15 3.04 4.9 120
  Machines1 33:00
  Running1 32:10
  Swimming1 32:00
  Stair step1 20:00
  Total4 4:04:25 3.04 4.9 120

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Friday Mar 30, 2012 #

Orienteering race 1:00:40 [4]

Map and route now on Routegadget.

First day of Pig at Middle Creek Park. I realized that I haven't run an A course in the past 18 months, but I have been doing some woods training in St. Louis as well as set the CR Middle Courses last fall. They all helped.

Very consistent run. I planned legs ahead several times on uphills. I pace counted more than usual and it really helped a few times. Course was VERY physical, 5% climb. Vegetation was well-mapped and not too bad. Sunny and warm - 80. I have never seen so many "excellent" deer trails - they were both very helpful and very confusing.

2-3: No good attack point existed. My plan was a bit vague. Used ditch on right as handrail. Turned left on trail, but it was deer trail just above "my" trail. Tom Carr passed me and just ahead. When he turned down and back a bit, so did I - worked. Pace-counting from ditch would have helped. Loss less than 1 minute.
3-4: Vague "aim for yellow" plan, but did see ditch as catching feature. Picked up several deer trails. Did pace count and tried to read ditches. Got close to ditch, control just left of me. Hesitation, bit lucky.
8-9: Running short leg down hill with Charlie S - he'd started 2 minutes behind. Obvious "aim off left" leg - did not do it. I hit trail left of Charlie - he turned left high, I went left low - nothing. Saw house - too far. Back. Originally I'd been 10 m from control - ugh. Lost 1 minute.
15-16: I suspect that I'm the only one to run the stream bed instead of the trail: flat rocks were fast; shoes with spikes worked great; little deadfall.

Slow pace at end as Charlie (M55) gained another 2 minutes on me.
2nd in M60: 9 minutes back of Tom Nolan; 2-3 minutes ahead of 3rd and 4th places. Fastest Green was about 48.

A good day!

Orienteering warm up/down 8:00 [2]

Warm-up: Jogged uphill to Start; back down to parking lot; jog and walk back to Start.

Wednesday Mar 28, 2012 #

Stair step 20:00 [3]

Intervals: 70/115 spm - felt easier than expected.

Swimming 32:00 [2]

8*6 sets

Machines 33:00 [3]

Monday Mar 26, 2012 #

Running 32:10 [2]

I picked up a hitch for Prius on S Morganford, so stopped for run at Carondelet. What a great park! Run felt great.

Saturday Mar 24, 2012 #

Orienteering race 58:35 [4] 4.9 km (11:57 / km) +120m 10:39 / km

I did the "casual" (self-timed) Green course at Beaumont Scout Champs before working their finish. I finished just in time for them. Though honey suckle has greened, it is amazing how open the woods are - nothing but oaks grow in that thin soil on steep hillsides. Almost no brambles.

After S-1 road run, from 1-2 I asked, "Where's my compass?" Hmm, in my pocket. I left it there for whole race. Beaumont might by easiest local course for 'no compass'. You're always on a ridge or in a huge reentrant. All the climb was in first half - very physical. Then long valley runs for 2nd half.

Nice course with at least 3 good route choices. 1-2: Up and over; no 'around' route seemed feasible. 3-4: I intended to contour (Nicolay did) but then chose short, very steep, up and over - still not sure which was best. 7-8: Stayed in woods all but last 100 m.

No errors, studied routes ahead well. A couple hesitations and bobbles: Straighter start on 1-2 would have been faster. 3-4: thought I'd angled right more - surprised to still be so high in reentrant above 4.

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