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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 30 days ending Apr 30, 2007:

activity # timemileskm+ft
  Bike Commute19 8:40:00 101.6(5:07) 163.52(3:11)
  Trail Run11 7:38:34 52.96(8:40) 85.23(5:23)
  Orienteering4 5:45:08 15.44(22:21) 24.85(13:53) 193649 /55c89%
  Cycling Rollers4 4:35:37
  Adventure Race1 2:58:51 19.74(9:04) 31.77(5:38)
  Strength and Stretching18 1:45:00
  Dodgeball!!2 1:30:00
  Bike, Trail Run, Bike1 1:02:37 8.0(7:50) 12.88(4:52)
  Road Ride1 10:00 2.0(12.0/h) 3.22(19.3/h)
  RMRDs1 1
  Total28 34:05:48 199.74 321.46 193649 /55c89%
  [1-5]28 33:42:47

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Monday Apr 30, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Trail Run warm up/down 20:19 [2] 2.58 mi (7:52 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Trail Run intervals 20:00 [4] 2.81 mi (7:07 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Two sets of: 5 x 1:00 strides, 1:00 normal.

Strength and Stretching 5:00 [1]

RMRDs 1 [0]

Rocky Mountain Running Drills...not to be confused with the SRRDs (Secret Russian Running Drills)

Saturday Apr 28, 2007 #

Event: Backyard Challenge XVIII Adventure Race
 
Event: West Point A-Meet
 

Adventure Race race (Sprint) 2:58:51 [4] 19.74 mi (9:04 / mi)

Sprint distance Backyard Challenge Adventure race in Monument. Joined up with Maiya's team who were one person short. We think we won by a good margin.

Run: 5.16 miles.
Bike: 6.07 miles
Trek: 2.29 miles
Bike: 6.22 miles

Total 19.74 miles

I did a flying over the handlebars, endo onto a hardpacked gravel road during the last bike section. I landed on my jaw and helmet. My front tire got sucked into a patch of mud so soft it could have been quicksand had it been deeper, which stopped the tire but not me, sending me flying. I haven't done that in a while.
C • are you ok? the rest sounds li... 3

Orienteering (Memory O) 23:31 [2] *** 1.8 km (13:04 / km)
spiked:3/5c shoes: VJ Inegrators

Quick memory O exercise while picking up the control points for the Long category of the Adventure Race.

Friday Apr 27, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Thursday Apr 26, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Trail Run 47:31 [3] 5.09 mi (9:20 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Strength and Stretching 10:00 [1]

Wednesday Apr 25, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Note

Added 4 more pictures of me specifically here.

Bike, Trail Run, Bike 1:02:37 [3] 8.0 mi (7:50 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Wednesday evening group run. I ran with people faster than me at an almost tempo pace. 5:25 bike there, 51:55 run, 5:16 bike home.

Tuesday Apr 24, 2007 #

Strength and Stretching 5:00 [1]

It's snowing!!!!!!!
C • snow 3

Cycling Rollers 1:29:41 [2]

Monday Apr 23, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)
(rest day)

Strength and Stretching 5:00 [1]

Sunday Apr 22, 2007 #

Note

Saturday was the bad day, Sunday was much much better but still not a good day...

Routes are here.
Results are here.
.

Orienteering race 1:56:23 [5] ***** 8.1 km (14:22 / km) +951ft 12:11 / km
spiked:17/18c shoes: VJ Inegrators

A much much better run. Only made one small error but when I corrected I found the control right away! I still had no energy, speed, stamina or strength while running this course.

If I'd felt like I'd been able to run fast the whole way, or even for a little ways, I'd consider this a good race.

Strength and Stretching 5:00 [1]


Blue, Day 2 - Splits

Saturday Apr 21, 2007 #

Event: HVO A-Meet
 

Trail Run warm up/down 20:00 [2] 1.8 km (11:07 / km)
shoes: VJ Inegrators

Orienteering race 2:27:56 [5] ***** 8.5 km (17:24 / km) +984ft 14:48 / km
spiked:15/17c shoes: VJ Inegrators

A bad run, actually one bad mistake. One of those two controls I didn't spike cost me over 20 minutes!!

I navigated to the control circle perfectly, I was even inside the control circle, but just missed seeing the control flag. So, instead of starting to search for the flag, I began to try to relocate, and relocating in Harriman is no easy feat. That was my mistake, I should have stayed put because I knew I was in the correct place. Instead I walked about and ended up right back where I started, at which point I found the marker. Aaarrrggghhhh!!!

After that I had little energy to carry me through the rest of the course.

Blue, Day 1 - Splits

Friday Apr 20, 2007 #

Strength and Stretching 5:00 [1]

Ankle work in the airport, several funny glances too...

Thursday Apr 19, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

C • Good luck! 5

Wednesday Apr 18, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Trail Run 39:00 [3] 4.43 mi (8:48 / mi)
shoes: Brooks Cascadia-Lighting Blue!

In Ute Valley before Dodgeball.

Dodgeball!! 40:00 [2]

Lost both matches.

Tuesday Apr 17, 2007 #

Strength and Stretching 5:00 [1]

Cycling Rollers 44:45 [3]

Bike Commute 20:00 [2] 4.0 mi (5:00 / mi)

Monday Apr 16, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Trail Run warm up/down 21:08 [2] 2.68 mi (7:53 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Warm up and cool down for intervals.

Trail Run intervals 26:30 [5] 3.71 mi (7:09 / mi)
shoes: Brooks Cascadia-Lighting Blue!

1 set of 10 - 30 seconds on, 30 second off, 1 set of 8 - 30 seconds on, 30 seconds off, and 1 set of 10 - 30 seconds on, 30 seconds off. 3:00 rest between sets.

Trail Run intervals 6:00 [0] 0.0 mi
shoes: Brooks Cascadia-Lighting Blue!

Note

I seem to be slowing down these past two weeks. What did I do wrong...?
C • training 2

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Sunday Apr 15, 2007 #

Strength and Stretching 5:00 [1]

Trail Run 42:09 [3] 4.73 mi (8:55 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Ouch, it's definitely called a recovery run for a very good reason...

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Saturday Apr 14, 2007 #

Orienteering race 57:18 [5] *** 6.45 km (8:53 / km)
spiked:14/15c shoes: VJ Inegrators

At Fox Run park. I rolled my ankle a bit which is still not 100% healthy...
C • Ankles... 2

Note

Results are here.

Pictures are here.

Friday Apr 13, 2007 #

Strength and Stretching 5:00 [1]

Thursday Apr 12, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Wednesday Apr 11, 2007 #

Trail Run 30:57 [3] 3.58 mi (8:39 / mi)
shoes: Brooks Cascadia-Lighting Blue!

In Ute Valley before Dodgeball with several of my team mates.
C • Dodgeball 3

Dodgeball!! 25:00 [2]

1st match, lost 5 games to 2.

Dodgeball!! 25:00 [2]

Match 2, lost again 4-3, but we played much better this time...

Tuesday Apr 10, 2007 #

Strength and Stretching 5:00 [1]

Monday Apr 9, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

C • carpool 2

Trail Run warm up/down 20:18 [2] 2.51 mi (8:05 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Trail Run intervals 25:00 [5] 3.87 mi (6:28 / mi)
shoes: Brooks Cascadia-Lighting Blue!

5x5:00 with 3:00 rest.

Trail Run intervals 12:00 [0] 0.0 mi
shoes: Brooks Cascadia-Lighting Blue!

Rest...

Strength and Stretching 5:00 [1]

Sunday Apr 8, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Road Ride 10:00 [2] 2.0 mi (12.0 mph)

To the Grocery store with my bike trailer in tow.

Saturday Apr 7, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Trail Run 47:15 [3] 6.11 mi (7:44 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Friday Apr 6, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Cycling Rollers 1:31:43 [2]

C • oof... 3

Thursday Apr 5, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Trail Run 30:52 [3] 3.66 mi (8:26 / mi)

Strength and Stretching 5:00 [1]

Wednesday Apr 4, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Strength and Stretching 5:00 [1]

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

After a 2 hour nap it's back to work for me!!

Tuesday Apr 3, 2007 #

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

Note

Maps from this weekends' training event are posted here.

Cycling Rollers 49:28 [2]

Strength and Stretching 5:00 [1]

Monday Apr 2, 2007 #

Trail Run warm up/down 22:05 [2] 2.8 mi (7:53 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Trail Run intervals 22:30 [5] 3.28 mi (6:52 / mi)
shoes: Brooks Cascadia-Lighting Blue!

3 sets of: 8 times 30 seconds on / 30 seconds off with 2:30 rest between sets. Tried to go for ten reps, but ended up at 8 again.

Trail Run intervals 5:00 [0] 0.0 mi
shoes: Brooks Cascadia-Lighting Blue!

Rest between sets.

Strength and Stretching 5:00 [1]

I've been slacking off with my stretching and definitely felt it today...

Bike Commute 25:00 [2] 4.88 mi (5:07 / mi)

To work again...

Note

Checked up on the last time I ran this workout: Ran :17/mile faster than last time. Ahhh good, progress.

Sunday Apr 1, 2007 #

Note
(rest day)

If I intend to run intervals tomorrow, I'll need a rest from the hard runs yesterday...

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