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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 7 days ending Mar 19, 2016:

activity # timemileskm+m
  Orienteering3 3:04:27 10.38(17:47) 16.7(11:03) 70524 /29c82%
  Core strength3 1:00:00
  Road running1 32:00 3.8(8:25) 6.12(5:14)
  Total5 4:36:27 14.18 22.82 70524 /29c82%

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Saturday Mar 19, 2016 #

Orienteering race 1:23:50 [5] *** 6.6 km (12:42 / km) +355m 10:01 / km
spiked:12/13c shoes: IceBug Olx 4

US SML Champs, Long Green-X. Warm, full sun, lots of climb. I ran well, took silver. One stupid blunder cost me the race. Climbing up from the cow pond to the ridge going to 5, I had the fixed idea that the control was just on the other side of the ridge. Wasted 2-3 min looking for it before coming to my senses and crossing the road.

A fine course in really good terrain, the amount of climb the only thing keeping it from greatness.

Friday Mar 18, 2016 #

Orienteering race 35:37 [4] *** 3.5 km (10:11 / km) +175m 8:08 / km
spiked:12/16c shoes: IceBug Olx 4

BAOC U.S. MLS Champs Green-X. Well, I won M60, but I feel like an impostor, because I didn't run a very clean race. Big mistake on 1, taking the ridge instead of the trail. Punched the wrong control at 9 before spotting the right one. Took the wrong bearing out of 12 and had to backtrack. But I pushed it where I could, because, you never know.

Really nice terrain, fun to be out in, and a gorgeous day.

Wednesday Mar 16, 2016 #

Road running 32:00 [3] 3.8 mi (8:25 / mi)
shoes: Adrenaline 16

Drumm loop. Easy run around the neighborhood, with about 6 strides. I tried to keep a fast cadence, and do the strides at the same cadence but increasing speed. Then the thing to do is maintain the cadence after the stride, instead of clomping down to a plod.

I don't know how long I ran for. I had my watch but forgot to start it.

Core strength 20:00 [3]

Post-run pushups, planks, squats, figure-8s, and stretches. And I used a tennis ball on my thigh, which is still sore from the hills on Sunday. I hope it feels better this weekend.

Monday Mar 14, 2016 #

Core strength 20:00 [3]

Sunday Mar 13, 2016 #

Core strength 20:00 [3]

Pushups, 4-min planks, squats, reverse lunges, figure-8s, stretches.

Orienteering race 1:05:00 [5] 6.6 km (9:51 / km) +175m 8:42 / km
shoes: Icebug olx 2nd

QOC Lake Needwood Red. Full disclosure, I consulted on these courses, but don't worry, every time I get out on a course everything is brand-new to me.

I ran fast, but as usual had some trouble with the details. I wasn't careful enough on the approach to #2 and looked for the control on the wrong side of the little road. Should have gone up that road, I saw it from low down.

From 4 to 5 was interesting. I stayed low, right by the river. The terrain was fast, and it was easy to keep track of where I was. But I had a fairly slow time on the leg, and I'm not sure where the time went. Maybe it was at the creek crossing, where I kept my feet dry, but could have taken too long doing it.

Then going to 6 I got stupid, and couldn't figure out the road crossing. I mean actually stupid, brain not working right, until a long enough pause had ensued that I understood the map again. Makes a case for reading ahead.

The other interesting leg was 9-10. Adam Smith and I left 9 at the same time. I headed NE down to the paved path and stayed on it, crossed the river, then the road, then the river again, and headed uphill to the control. I saw Adam coming down the hill from the control as I was going up. He gained over a minute on me there.

It was nice seeing Chun Bleau and her daughter before I ran, but I missed Charlie, who ran an excellent race but left before I got back.

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