Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cmorse

In the 7 days ending Sep 8, 2007:

activity	#	time	miles		km		+m	load
Orienteering	1	2:49:20	3.85		6.2			57.6
Run - Trail	4	1:58:34	8.35		13.44		240	31.7
Other	1	53:00						15.9
Hiking	1	40:00						4.0
Run - Road	1	15:00	1.9	(7:55)	3.05	(4:55)		3.0
Total	4	6:35:54	14.1		22.69		240	112.2

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Saturday Sep 8, 2007 #

Event: UNO Camping Weekend

Orienteering (Vampire O) 42:00 [1] ***
shoes: Salomon TR2

Vampire O with the family... enjoyable excursion, didn't get vamped, found the missing monkey control as well as the ghost control (not mapped), plus the good vampires...

Orienteering (Pawtuckaway White 1) 46:00 [1] ***
shoes: Salomon TR2

White course with Jackson (Hayden in tow). Not focused on orienteering through #6, then something got into him and he actually ran the last two controls. Had to reel him in where he almost made a couple mistakes, but just told him to stop and check his map, without telling what the mistake was, he figured things out ok.

Other (Canoe - O) 53:00 [3] **

Canoe-O with Hayden - took a double kayak. Got 9 of 14 with time to spare... Fun trip on the lake..

Orienteering race (Pawtuckaway Red 1) 1:21:20 [4] *** 6.2 km (13:07 / km)
shoes: Salomon TR2

Hot, muggy day. Knew that if I went out running fast I'd boom real quick and real bad. So made the decision to pick conservative routes, execute them slowly but accurately and run a little bit but only where prudent. Pretty clean all the way around including some good routes I might not have chosen had I been running more aggressively. Lost about 2 minutes on #9 when I turned up hill after the vague area a little early and got north of the control, but hit the marsh quickly and placed the three large boulders and attacked from there. Ran hard the last couple controls as the terrain was well known and safe to run hard. First place on Red by 24 seconds ahead of a handful of names I don't know. Quite pleased with the run and evidence that I can actually perform better by slowing down, something Peter has suggested too many times....

Run - Trail (Random Running around) 45:00 [2]
shoes: Salomon TR2

Accumulated running around on Saturday - jogging to the bathrooms with the boys, running back to campsite to close up tent before showers etc....

Red Day 1 - Splits

Thursday Sep 6, 2007 #

Run - Trail (Crandalls) 41:34 [3] 8.0 km (5:12 / km) +150m 4:45 / km
shoes: Salomon TR2

Want to work on running more evenly, so worked out a meandering trail loop at Crandalls that comes out to an even 4km. Ran two of them today 20:41, 20:53. Felt good, didn't push too hard wanted to run a couple more but decided that I'd work up to them gradually as I really haven't done a lot of running lately.

Then off to drop my rear wheel off to get rebuilt - broken 6 spokes in the last 6 weeks - time to just rebuild the wheel with new spokes all around.

C • spokes 2

Run - Trail warm up/down 6:00 [1] 0.5 km (12:00 / km)
shoes: Salomon TR2

Monday Sep 3, 2007 #

Run - Trail (Crandalls) 7:30 [2] 1.2 km (6:15 / km)
shoes: Adidas Response Trail XI

hanging streamers for tonights inaugural white course practice w/ Jackson

Hiking (Crandalls) 40:00 [1] ***
shoes: Adidas Response Trail XI

White course practice w/ Jackson - 1.2km, 7 controls - lots of time working on orienting map to terrain and picking attackpoints.

Sunday Sep 2, 2007 #

Run - Road warm up/down 15:00 [2] 3.05 km (4:55 / km)
shoes: Salomon TR2

SLR / Browns Bridge / Eaton - total time/mileage for 4 discreet sections of road running on either end of the trail runs.

Run - Trail tempo (Shafran) 8:30 [4] 1.87 km (4:33 / km) +50m 4:01 / km
shoes: Salomon TR2

Kids over swimming at friends on Eaton, decided to run over after work rather than drive. After warmup on road (900m) hit the trolley line trail and ran full out all the way to Eaton.

Run - Trail (Shafran) 10:00 [3] 1.87 km (5:21 / km) +40m 4:50 / km
shoes: Salomon TR2

Same route, but at a steady pace rather than hard. Calves a bit tight after the harder run out. About 18 minutes rest between the two.

Note

September has arrived... Time to think about actually doing some orienteering this season. I've raced less than 2 hours worth of O in 2007 - not a very impressive run. But the work situation seems to be fairly sane so I'm optimistically planning on a number of major meets - sprint/relay, boulder dash and US Champs plus a series of local races. Kick things off with the annual UNO camping weekend at Pawtuckaway next weekend.

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