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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cfosp1

In the 7 days ending May 19, 2013:

activity # timemileskm+m
  Roller Skiing Skate2 2:19:33 17.66(7:54) 28.42(4:55) 91
  Orienteering1 1:37:04 5.39(18:01) 8.67(11:12) 143
  Biking Commuting2 1:25:29 23.06(3:42) 37.11(2:18) 75
  Strength: Balance Disk2 1:18:00
  Running2 50:52 6.03(8:26) 9.7(5:15) 44
  Strength: Flexibility1 31:00
  Total7 8:01:58 52.13 83.9 353

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MoTuWeThFrSaSu

Sunday May 19, 2013 #

9 AM

Roller Skiing Skate 1:14:55 intensity: (59 @1) + (10:15 @2) + (31:56 @3) + (17:16 @4) + (14:29 @5) 16.34 km (4:35 / km)
ahr:148 max:170 shoes: Pursuit T6004 roller skis

9:22 AM. Location: UMN Transit Way.
Temp: 20.7 °C. Partly cloudy.

warmup 1 km open field
12 x 1' V2
intermission 1 km legs only
12 x 1' legs only
cooldown 1 km open field
12 PM

Orienteering race 1:37:04 intensity: (3:00 @1) + (25:36 @2) + (49:55 @3) + (10:24 @4) + (8:09 @5) 8.67 km (11:12 / km) +143m 10:20 / km
ahr:142 max:167 shoes: Inov-8 Roclite 315

12:19 PM. Location: Willow River State Park.
Temp: 26.5 °C. Partly cloudy.

O meet at Willow River SP, Red course. Decided to take it easy because of my roller ski this morning. Maybe I should always take it easy, since I make fewer mistakes, and when I make them, I tend to be able to correct them quickly.
1&2 No problem
3 Wondered about route choice. I followed the contour around the spur and climbed the reentrant.
4 Route choice again. I followed the contours again on some game trails. I dropped at the pond/wetlands and then followed the edge of the plateau on top.
5 Swamp. There was a competitor looking around, asked for help. Turns out he was completely lost and needed to get to 216. That took some time, I was very close but on wrong side of swamp and lost additional time diddling around worrying about getting feet wet
6/17 I didn't care for the CP placement, extra distance x 2 for no reason.
7 No problem. Really should have taken a picture of that widow maker after the meadow: Huge rotted 5 m high tree stump with a hour glass bottom: like a pencil standing on its tip.
9 seemed like a maze but once I stopped and thought about it I found it right away.
11 Crossed the dam and then strayed to far west. I knew where I was but had to fight the buckthorn when climbing the correct hill.
12 Spiked
13 Went to NW corner of light green woods and took a bearing. Pretty sure I was at the correct location, nice copse with trees in a lose grouping but no flag. I found it quite a bit farther S, at edge of some dense younger tree stand. Pretty sure this CP was misplaced. Here's an exerpt of my GPS track with lap entered at CP. Note location of CP13 relative to E edge of green area.

Willow River Red CP13

14 Attacked too far up in the reentrant? Had to run quite a bit down till I got to CP
15 Went too far to E and followed the wrong reentrant. realized mistake at the bottom and moved W.
16 Ended up attacking this one from trail
All in all a nice course, not too long for this muggy day.

Saturday May 18, 2013 #

11 AM

Running 32:21 intensity: (44 @1) + (27 @2) + (10:03 @3) + (13:17 @4) + (7:50 @5) 6.17 km (5:15 / km) +23m 5:09 / km
ahr:152 max:162 shoes: Nike Air Pegasus+ 29

11:00 AM. Location: Hamline Midway/Como Park.
Temp: 14.0 °C. Rain.

Running in a mild spring rain. Lovely, nice change from running in snow, ice and sleet.

Strength: Balance Disk 42:00 [3]

11:35 AM.
Temp: 17.0 °C. Cloudy.

11 minutes lower extremities stretches
31 minutes balance disk
2 x 5 minutes on each leg
2 x 5 minutes on two legs with 10# medecine ball

Thursday May 16, 2013 #

7 AM

Biking Commuting 42:51 intensity: (6:02 @1) + (3:56 @2) + (21:50 @3) + (9:54 @4) + (1:09 @5) 18.63 km (2:18 / km) +40m 2:17 / km
ahr:141 max:196 shoes: All-City Space Horse

7:15 AM. Location: Hamline/Midway to St. Louis Park.
Temp: 16.6 °C. Clear.

Gorgeous morning for a bike ride. They are definitely working on the UMN/Dinky Town trail, lines of trucks hauling dirt and #5 crushed rock. Promising. In the meantime I have to take a different route, opting for Bridge #9. Not bad at all. Using the road instead of the bumpy and slow bike trail to compensate. Did some pieces of way pedaling hard for my strength workout. Fun!
4 PM

Biking Commuting 42:38 intensity: (59 @1) + (3:48 @2) + (18:03 @3) + (7:19 @4) + (12:29 @5) 18.48 km (2:18 / km) +36m 2:17 / km
ahr:160 max:253 shoes: All-City Space Horse

4:24 PM. Location: Minneapolis-St. Paul.
Temp: 28.4 °C. Partly cloudy.

Good ride home. Amazed to see how close I was to my morning time. Hot, and with a little head wind, but not bad at all. Glad I biked today, for the next few days it's supposed to rain ...

Strength: Flexibility 31:00 [3]

5:10 PM. Location: Home.
Temp: 28.0 °C. Partly cloudy.

Added dips and chin-ups today.

Tuesday May 14, 2013 #

6 PM

Roller Skiing Skate 1:04:38 intensity: (3:00 @1) + (12:56 @2) + (19:08 @3) + (8:13 @4) + (21:21 @5) 12.08 km (5:21 / km) +91m 5:09 / km
ahr:149 max:176 shoes: Pursuit T6004 roller skis

6:34 PM. Location: Battle Creek East, St. Paul.
Temp: 31.7 °C. Clear.

Warm-up
5 x 4 minutes V2
cool-down (not recorded, about 1.5 km)

Monday May 13, 2013 #

4 PM

Running 18:31 intensity: (28 @1) + (34 @2) + (11:20 @3) + (6:09 @4) 3.53 km (5:15 / km) +21m 5:06 / km
ahr:148 max:157 shoes: Nike Air Pegasus+ 29 Trail WR

4:47 PM. Location: Hamline Midway/Como Park.
Temp: 20.8 °C. Clear.

Pre-strength training warm-up on this beautiful afternoon. Yesterday in tights, windbreaker and gloves, today in shorts and singlet. Minnesota vascillating between winter and summer.

Strength: Balance Disk 36:00 [3]

5:10 PM. Location: Home.
Temp: 20.0 °C. Clear.

Lower extremity stretches
Balance disk:
2 x 5 minutes one legged
1 x 5 minutes with both feet and 10 lbs medecine ball
2 x 5 minutes one legged, 10 one-legged (baby) squats during each minute

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