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Attackpoint - performance and training tools for orienteering athletes

Training Log: DarthBalter

In the last 7 days:

activity # timemileskm+m
  ◪ Orienteering3 3:01:54 15.45(11:46) 24.87(7:19) 58439 /49c79%
  road run4 1:11:00 7.52(9:27) 12.1(5:52) 75
  trail run1 5:00 0.5(10:04) 0.8(6:15) 9
  Total8 4:17:54 23.47(10:59) 37.77(6:50) 66839 /49c79%
averages - sleep:7 weight:164lbs
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Sunday Jan 14 #

10 AM

road run warm up/down 15:00 intensity: (12:00 @2) + (3:00 @4) 2.5 km (6:00 / km) +15m 5:50 / km
slept:6.5 shoes: Icebugs Spirit 2016

below freezing and sunny
11 AM

◪ Orienteering (Red Course Day 23) 1:07:49 [4] *** 9.5 km (7:08 / km) +190m 6:29 / km
spiked:13/18c shoes: Icebugs Spirit 2016

I will blame it on a map today, but twice nothing made sense in rout to 5 and 9 with 5 minutes on 5 and 3.5 minutes on 9. the rest of the course - the usual get into center of the circle and standing around looking for a control bag well below recommended height and tucked into nothing hole on the ground. 9 out of 18 controls on our RED course were unfairly placed and hidden, well beyond reasonable need. Nothing major like yesterdays 7, were I stood at control for 1 minute, before noticing it tucked under earth bank (unmapped) in the ditch 2 meters from were I stood. All in all out of those 9, I would spend from 5 to 10 seconds on each just in slowing down to walk and looking around me, unless was shown by a previous competitor who punches it! Oh well, not the first time.... Ground was frozen and harder, easier to run, speed today was better than yesterday and woods are generally runnable with good visibility. Map in complex areas missed some ditches and reentrants, must have not fitted the scale.

Had a major scare on # 15, when going thru the patch of "vertical green", pushing real hard and getting caught, had a major cramp in L. hamstring. I thought for a moment I pulled it, and those tend to heal very slowly, but after walking off the cramp for 200 meters, was able to jog the rest of the course without pain. Do not feel like any real damage was done, a day after, but I will be careful for next two weeks: no speed or power training.

Saturday Jan 13 #

11 AM

◪ Orienteering warm up/down 7:30 [3] *** 1.16 km (6:28 / km) +58m 5:10 / km
spiked:2/2c slept:7.0 shoes: Icebugs Spirit 2015

arm up ith map + run to start

◪ Orienteering race (Red Course Day 2) 1:01:54 [4] *** 8.51 km (7:16 / km) +180m 6:35 / km
spiked:11/14c shoes: Icebugs Spirit 2015

I planned and executed fairly well, some controls were hidden beyond reasonable explanation, got me pissed off a couple of times. My long legs initial planning was better than final decisions I made, shell trust my instincts better. Z-man got me by 7 min with ~ 1.5 km to go, than he got a little sloppy, so I as able to keep him in my sight all the way to finish, definitely helped my speed at the end.
12 PM

trail run warm up/down 5:00 [3] 0.8 km (6:15 / km) +9m 5:55 / km
shoes: Icebugs Spirit 2015

Friday Jan 12 #

2 PM

◪ Orienteering warm up/down 3:17 [3] *** 0.25 mi (13:09 / mi) +21m 10:25 / mi
spiked:1/1c shoes: Icebugs Spirit 2016

short run with warm-up map, light rain

◪ Orienteering race (Red Course - Middle) 41:24 [4] *** 5.3 km (7:49 / km) +135m 6:56 / km
spiked:12/14c shoes: Icebugs Spirit 2016

Red Middle @ Georgia Cup - a little hesitant in the beginning, than better until my glasses completely fogged up, 2 min on rout to 8 and defensive tactics a lot of time after that.
3 PM

road run warm up/down 7:00 [2] 1.0 km (7:00 / km) +10m 6:40 / km
shoes: Icebugs Spirit 2016

cool down run with Z-man, who won the Blue Course.

Thursday Jan 11 #

road run (commute) 27:00 [2] 4.6 km (5:52 / km) +25m 5:43 / km
slept:6.5 weight:164lbs shoes: Adidas Slingshot Trail

Wednesday Jan 10 #

road run (commute) 22:00 intensity: (20:00 @2) + (2:00 @4) 4.0 km (5:30 / km) +25m 5:20 / km
slept:8.0 shoes: Adidas Slingshot Trail

icy running

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