Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: pfc

In the 30 days ending Nov 30, 2006:

activity	#	time	miles		km		+m
Orienteering	11	17:14:38	45.45		73.14		890	188 /	218c	86%
Running (trail)	4	4:12:00	25.23	(9:59)	40.6	(6:12)
MTB (road)	1	2:38:00	40.8	(15.5/h)	65.66	(24.9/h)
Terrain Running (no map)	1	1:00:00	4.0	(15:00)	6.44	(9:19)
Hiking	1	1:00:00	3.0	(3.0/h)	4.83	(4.8/h)
Total	16	26:04:38	118.47		190.67		890	188 /	218c	86%

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Tuesday Nov 28, 2006 #

Running (trail) 1:12:00 [3] 7.0 mi (10:17 / mi)
shoes: Salomon XA Pro 3D (2006, black

Trail run from Calhoun to Wirth and back with Justin, Molly, Brian, Mike, Julia, Stephen.

Sunday Nov 26, 2006 #

Orienteering (field checking) 3:45:00 [2] ***
shoes: Salomon XA Pro 3D (2006, black

Field checking at Nerstrand. Morning started out cool, foggy and the park was empty.

Saturday Nov 25, 2006 #

Orienteering (control picking) 1:09:32 [3] *** 6.94 km (10:01 / km) +245m 8:31 / km
spiked:29/34c shoes: Salomon XA Pro 3D (2006, black

Control picking at Nerstrand, along the S side of creek and across the road. Intentionally tried to do a lot of climb in and out of the ravines. Never even had a chance to trail run until after the first 29 controls. Ground was soft and muddy on slopes, likely because of the recent snow that had melted away in the warm weather.

Orienteering (control picking) 1:10:52 [3] *** 7.46 km (9:30 / km) +270m 8:03 / km
spiked:24/29c shoes: Salomon XA Pro 3D (2006, black

After a Gatorade and candy bar, went out for a second loop N of the creek. Close to sunset by the time I got back.

Note

Nerstrand needs a few updates:
- New trail near road, with bridge, retaining wall, and fence
- Some old trails are being left to grow over
- Many of the black Xs are gone
- Many areas have mappable rootstocks (0.5-3m high)
- SNA bdy in NE part of map (s/b off limits according to my understanding of SNA policies)
- Updates to green (slow) vegetation

C • Map updates 3

Friday Nov 24, 2006 #

MTB (road) 2:38:00 [3] 40.8 mi (15.5 mph)

Took off work early to do a long bike. Gateway to 96 - Kimbro - L Elmo - 10th - Battle Creek.

While on the Gateway Tr, rode by a teenage boy sitting on an overpass huffing. Sad.

Thursday Nov 23, 2006 #

Terrain Running (no map) 1:00:00 [2] 4.0 mi (15:00 / mi)
shoes: Salomon XA Pro 3D (2006, black

Wednesday Nov 22, 2006 #

Orienteering (control retrieval) 1:10:00 [2] *** 4.0 km (17:30 / km)
shoes: Salomon XA Pro 3D (2006, black

No map, no compass, no headlamp.

Tuesday Nov 21, 2006 #

Note

Set TNT at Battle Creek

Orienteering 50:00 [2] *** 4.0 km (12:30 / km)
shoes: Salomon XA Pro 3D (2006, black

Followed everyone around at the TNT and took pictures. Tried to navigate without using map, compass, or headlamp at times - there was plenty of sky glow, and sounds of traffic to help stay oriented.

Monday Nov 20, 2006 #

Orienteering (course setting) 1:30:00 [2] *** 4.0 km (22:30 / km)
spiked:14/16c shoes: Salomon XA Pro 3D (2006, black

Set out reflective tape for tomrrow's training.

Sunday Nov 19, 2006 #

Running (trail) 2:20:00 [2] 14.5 mi (9:39 / mi)
shoes: Salomon XA Pro 3D (2006, black

Long trail run with JJ, Justin, Molly. From Lake St up to Cedar, Brownie, Wirth plus a loop around the singletrack trail and back. Nice day.

Saturday Nov 18, 2006 #

Hiking 1:00:00 [2] 3.0 mi (3.0 mph)

Hiking and nosing around off trail at WRSP. Low intensity. Only counted 50%

Thursday Nov 16, 2006 #

Orienteering (course setting) 1:20:00 [2] *** 6.0 km (13:20 / km)
spiked:16/16c shoes: Salomon XA Pro 3D (2006, black

Checking course for next TNT

Running (trail) (warmup/cooldown) 25:00 [3] 4.0 km (6:15 / km)
shoes: Salomon XA Pro 3D (2006, black

Wednesday Nov 15, 2006 #

Note

MNOC board meeting @Mike's

Tuesday Nov 14, 2006 #

Orienteering 1:00:00 [2] *** 5.0 km (12:00 / km)
spiked:11/15c shoes: Salomon XA Pro 3D (2006, black

Tuesday night training. Groups of three controls with age handicap, didn't know which controls until you started running. Then wait for everyone to catch up and do it again. I ran all over the place - figured I might have a chance of calling it interval training that way. Fun.

Wirth map needs some updates related to the man-made features.

Running (trail) 15:00 [2] 2.0 km (7:30 / km)
shoes: Salomon XA Pro 3D (2006, black

Cooldown jog on the paved trail

Monday Nov 13, 2006 #

Note
(rest day)

Sunday Nov 12, 2006 #

Orienteering race 2:01:16 [4] *** 13.96 km (8:41 / km) +120m 8:20 / km
spiked:25/29c shoes: Salomon XA Pro 3D (2006, black

Finally got into the map and ran clean - not perfect, of course, but clean. The long run from 13-14 wore me out and from #20 on I had to slow down quite a bit, just light jogging when off trail. Prior to the race I set a goal of 2:00 even, unfortunately I just missed. Well, I was wiped at the end.

Note

Hm. That's two days in a row I'm using the "tired" excuse. Perhaps that's telling me to be more serious about physical training?

Blue - Splits

Saturday Nov 11, 2006 #

Event: BATONA 500

Orienteering race 1:11:29 [4] *** 7.45 km (9:36 / km) +105m 8:58 / km
spiked:19/22c shoes: Salomon XA Pro 3D (2006, black

Day 1 at the Batona 500. Interesting terrain, very flat and filled with knee high blueberry bushes that tired me out about halfway through the course. A good run, I stayed on the map and didn't waste effort - EXCEPT for 16-17 where I just couldn't line things up, then failed to execute my relocation plan. Stupid brain. Not very high in the rankings due to the quality of competition, but a decent run for me.

Orienteering 6:47 [4] *** 1.32 km (5:08 / km)
spiked:9/10c shoes: Salomon XA Pro 3D (2006, black

Short sprint for the US team fundraiser. Fun course, fast through open fields.

Orienteering 13:27 [4] *** 1.86 km (7:14 / km)
spiked:11/12c shoes: Salomon XA Pro 3D (2006, black

Long sprint, also a decent run except for a leg where I caught in a maze of thorns. One bad leg...

Day 1 Blue - Splits

Sprint B - Splits

Sprint A - Splits

Wednesday Nov 8, 2006 #

Orienteering 45:00 [3] *** 4.0 km (11:15 / km)
spiked:18/20c

Training night-O at Wirth Park. 4 sets of 5 controls each, sprint setup in each group but a little below sprint pace. After each 5 we regrouped, jogged to the next set.

Sunday Nov 5, 2006 #

Orienteering race 1:01:15 [4] *** 7.15 km (8:34 / km) +150m 7:45 / km
spiked:12/15c shoes: Salomon XA Pro 3D (2006, black

CAOC event at Deer Grove FP in Palatine. Nice red course, woods were reasonably open (some briars though) and good route choices. Spent most of the time off trail. One major error on 7-8, minor error on the way to 1 for maybe 4 minutes lost. Pretty good run considering my lazy week and wholehearted enjoyment of the food and drink Chicago has to offer.

C • Chicago ? 1

Saturday Nov 4, 2006 #

Note

MNOC Nerstrand

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