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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: pwentz3l

In the 7 days ending Oct 28, 2011:

activity # timemileskm+ft
  Orienteering2 2:34:35 10.91(14:10) 17.56(8:48) 16723 /28c82%
  Running3 2:16:25 14.55(9:22) 23.42(5:49) 55
  Body Project2 1:40:00
  Total6 6:31:00 25.46 40.98 22223 /28c82%
  [1-5]6 6:22:24

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SaSuMoTuWeThFr

Friday Oct 28, 2011 #

8 PM

Orienteering race 1:31:04 [3] *** 7.0 km (13:01 / km)
spiked:12/14c shoes: VJ Falcons

National Night O champs.

A great Red course. 7 k, which seems a bit longer than our normal Red courses.

Tentative on the first control, but ran right to it. The second control, I got a bit of course, but flashed a fence with my light, realized my error and did a quick 50m adjustment.

#3 was a long leg with a lot of green and slash. I chose a circuitous route that put me on a path on the eastern edge of the map. I attacked from a distinctive tree and quickly found out that the rough open land was tall grasses with downed trees... spiked the control after some good bushwhacking.

#4 was another run through "rough open" ground to a path, then a 90 degree diversion to the straight line path to approach the control from the exact opposite direction from the prior control, skirting the dark green. Spiked it.

#5 was an 1100 meter trek over multiple ravines. No issues here either.

#6 was straight forward with a few steep areas. Fell on my hip here for a nice strawberry souvenier. #7 and #8 were short and breezy.

#9 was my largest bobble. I too a conservative path that avoided all the slash, but somehow ended up doing a 180 and getting significantly off course. I came to some power lines... no power lines on the map???? unfolded the map to find I was on the wrong hill. Crossed the stream and everything started making sense. Lost about 4 minutes though.

9-10 was easy, 10 to 11 was easy also, but I took a weird route. I was not decisive on route choice and did a little rambling.

12 was another 1000m leg with a sea of green in the middle. I navigate well to a path that ended up disappearing into a green slash mess. found the road and stumbled the last 12" to land flat out on the pavement. Nice run down the road and through the open woods to find 12.

12 to the go control was mapped white. It was medium green with a lot of deadfall. It took me twice as long as a similar length leg and all you had to do was bash through to the lights you could see at the end.

Go control to finish was flagged. Spiked it!

Someone let me know if there is a way to draw my route on the map.... GPS didn't work for this event.

Thursday Oct 27, 2011 #

6 AM

Body Project 45:00 [3]
shoes: Altra Instinct

I guess Thursdays don't have the same workouts as Mondays. Today, one set of each of the following (next week = two sets / session)

Lunges with dumbells
Weight assisted Dips
Weight assisted pull-ups
leg curls
overhead press
Lumbar Extensions w/ dumbells

I declared "Wimp" at the start of the session as I don't want to wear out my legs before the weekends meet. I did all the exercises, but no negative reps on the leg curls and took it easy on the lumbar extensions.

Tuesday Oct 25, 2011 #

6 PM

Running 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Altra Instinct

Easy trail run followed by pizza and AR Champs discussion at FoxShadow and Crushers place. Eating pizza in the presence of 4 National Champs. Solo, 2 Person and 4 person Elite. Night was ruined by the awful CD that the Gnome Hunters put together.... :-)

First run in the Altras. Street running shoes that aren't really a good fit for the trail, but comfortable, lite, and worth taking a look at the trail shoes.

Monday Oct 24, 2011 #

6 AM

Body Project 55:00 [3]

First morning of Body Project. This 6 AM thing is going to be the end of me.

First day, so it was exercise familiarization.

Overhead press
Leg Press
Abductor Resistance
Bench Press
Pull Downs
Ab Wheelbarrows

1 set of each. We will do 2 sets going forward and add/modify exercises later in the regimen.

Sunday Oct 23, 2011 #

4 PM

Running 4:02 intensity: (19 @0) + (24 @1) + (1:42 @2) + (1:37 @3) 0.4 mi (10:07 / mi)
ahr:125 max:138 shoes: VJ Falcons

Warm up for OTNT

Orienteering 1:03:31 intensity: (4:14 @0) + (2:14 @1) + (5:26 @2) + (18:35 @3) + (33:02 @4) *** 6.56 mi (9:41 / mi) +167ft 9:27 / mi
ahr:145 max:166 spiked:11/14c shoes: VJ Falcons

Well, I live to lose again.... What a mess.

Candy/memory-O Candy at the first 7 controls, memory O from 8 to the finish.

Nailed #1, but who couldn't, it was over 1000' tall. Took the field route instead of the trails. Lots of deer trails to follow.

#2, started well, ended well, but a mess in the middle. I forgot to turn south and just followed the trail, the dead end trail, out in to the lake.... regrouped and found the control no problem.

#3, cross country, no issues.

#4, no issues.

#5. The scale got me. I wasn't nearly far enough and spent time looking well west of the control.

#6. No issue

#7. I thought I knew where to go as I spotted a little spit of trees on a east west line. I ran to the end of it and quickly realized I should have just gone straight north from where I left the trail. Argh...

#8 - Finish. No issues other than I had a 50:50 chance to guess the correct power pole and I executed the 50:50:90 rule. i.e. when you have a 50:50 chance to get something correct, your guess will be wrong 90% of the time....

Pizza beer and discussion following the run. Great fun.

Saturday Oct 22, 2011 #

9 AM

Running 1:27:23 intensity: (4:03 @0) + (1 @1) + (1:34 @2) + (1:09:50 @3) + (4:33 @4) + (7:22 @5) 10.16 mi (8:36 / mi) +55ft 8:34 / mi
ahr:143 max:187 shoes: Newton Gravity Trainer

Mo had been up all night watching the compute as WEDALI crushed all comers... She was so amped up that she couldn't sleep. After I texted her congrats, she invited me for a run. Great to get the download from the WEDALI crew on their awesomeness.

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