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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: tdgood

In the 7 days ending Oct 14, 2012:

activity # timemileskm+m
  Run4 3:04:46 24.2(7:38) 38.95(4:45) 20
  Orienteering1 1:26:01 4.66(18:27) 7.5(11:28) 1456 /18c33%
  Volleyball1 1:00:00
  Soccer1 35:00
  Total7 6:05:47 28.86 46.45 1656 /18c33%
averages - sleep:9

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Sunday Oct 14, 2012 #

11 AM

Orienteering race (Swanson Road Red) 1:26:01 [3] *** 7.5 km (11:28 / km) +145m 10:27 / km
spiked:6/18c slept:9.0 shoes: O: falcons 2012

Started off thinking the map was 1:7500 but it was 1:10,000. going to control 3 I finally unfolded the map to check the scale. North lines are 500m apart instead of the required 250m which didn't help.
Went down the wrong spur to the unmapped stuff at he bottom before realizing that I was on the wrong spur. This would be a common thing today where I had to keep relocating. There were a lot of subtle features out there that weren't mapped and with a 20ft contour i had a tough time adjusting.
Ended up way east on 2. Control wasn't on the side reentrant as mapped and the clue description didn't specify either.
Control three seemed much farthur north than mapped. I ran down the reentrant but had to cut north at the bottom.
I went straight but ented up a reentrant north. Contours aren't quite right in that area so it took me a while to relocate.
5, I went right to the reentrant but the control was tucked against the side so I didn't see it.
6 I ened up at the entrant tot he east instead of the correct on. ran along flat ground to the control. Control was farther up the reentrant than I expected.
7 I ended up at the re-entrant sought of 7 (or an unmapped one. Just ran along the edge of the hill until I got there. I could see the trail.
8: indistinct ride which was a wide trail the whole way. I had planned to cut into the field but didn't see the field junction. The part I ran on should have been marked as a trail instead of a clear cut area.
9: went right to the correct reentrant but it was hung lower in the reentrant than expected.
10: I started off in the wrong direction so hit the east/west stream. Diced to cross over and run through the "green" intentially. Much of the 'white' woods were light green so i wanted to see what the medium green looked like. Green areas were light green (like much of the white woods). Climbed the hill from the north.
11: Contoured around. there were lots of other reentrants going on that weren't accurately portrayed in this area. It threw a lot of people off. I went to the correct reentrant but couldn't see the control because there was someone standing in front of it yelling for this friend. I almost ran away but he moved just before I started to.
12: Dropped east and crossed the stream where it was supposed to be less green. Map looked like you could pass between the earth bank and the stream but you can't. I had to cross the stream again. Control circle on the map hid the stream junction but fortunately this didn't mislead me. I still missed the control and had to come back to it.
13: Straight'ish. It was supposed to be a water control but there was no way to reach the water. you approach up a gully and the put the water above the gully and there wasn't a way out of the gully.
14: Across the "open" field that had waist high timothy grass.
15: Ran the cut area around the first field and cut across the 2nd field. I don't think the contours are correct in this area.
16: Intended to go straight but drifted way right. Ran though the green at the base of the hill for 200m. I should have gone to the trail but didn't.
17: straight but drifted way right. I realized this and corrected ok.
18: Straight.
Finish: Right around the fenced area, around the field on the cut area then across the field.

Saturday Oct 13, 2012 #

2 PM

Run (road: with a map) 1:02:48 [3] 8.16 mi (7:42 / mi)
shoes: Reeboks

Last chance for a long run before before the North Americans. Did my 10K course plus the two mile out/back to Severn road. Good speed on the flat areas even though I wasn't running hard.

Mile pace at my key marking points.
7:15 7:32 7:31 7:49 7;47 8:07 7:53 8:13 7:27

Thursday Oct 11, 2012 #

5 PM

Volleyball (indoor) 1:00:00 [1]
shoes: VB: Newbalance 620

We played poorly the first game and lost badly to a bad team. the next two games we played the way we should and destroyed them.
11 PM

Soccer (indoor) 35:00 [4]
shoes: Soccer indoor- puma yellow

Late game. We played a new team that had two players from our team. We played well (couldn't shoot worth a darn) but still won 7-2.

Wednesday Oct 10, 2012 #

6 PM

Run (road) 42:04 [3] 5.47 mi (7:41 / mi)
ahr:144 max:179 shoes: Reeboks

Rt 175 + Severn Road+ 1 park loop.

Mile paces:
7:30 7:36 7:45 7:55 8:20 7:54 6:58

Started off slow, joints sore. They loosened up and the last mile I felt my stride come back and was able to make good speed.

Tuesday Oct 9, 2012 #

5 PM

Run (road) 33:43 [3] 4.35 mi (7:45 / mi)
ahr:151 max:204 shoes: Reeboks

Rt 175 + Severn Road.

I was going to run a quick few miles and maybe add some distance. I started off fast, at least I thought it was. My heart rate monitor didn't start registering until 1/4 mile in and then shot up. I tried to run through it but had to slow down on the up hill. First mile was't that fast.
On mile three i had to pass some people and ended up twisting an ankle on the edge of the sidewalk. I decided not to add any extra distance. Then my knee started hurting. Overall not a good run.
Mile paces at key mark points:
7:49 7:47 7:43 8:04 7:49 7:58 7:17

Monday Oct 8, 2012 #

Run (road) 46:11 [3] 6.22 mi (7:26 / mi) +20m 7:21 / mi
ahr:147 max:181 shoes: Reeboks

Holiday today. did my 10K course which I haven't run in a long time. It was nice and cool and I did it fairly quickly.

Mile paces: 7:23 7:30 7:18 7:44 7:33 7:49 7:01

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