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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomN

In the 7 days ending Mar 21, 2016:

activity # timemileskm+m
  Orienteering3 2:21:43 7.77(18:15) 12.5(11:20) 57524 /29c82%
  Road running1 32:00 3.8(8:25) 6.12(5:14)
  Core strength1 20:00
  Total4 3:13:43 11.57 18.62 57524 /29c82%

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Sunday Mar 20, 2016 #

Orienteering race 22:16 [5] 2.4 km (9:17 / km) +45m 8:29 / km
shoes: Roclite 280-2015

U.S. Champs Day 3 Sprint. I ran a lousy race, running too fast to read the map. Overran the first control while trying to read ahead, which lost me a minute and didn't help in figuring how to get from 2 to 3. Rick B. caught me at 3 and we ran together until he pulled ahead while I was trying to figure out the way up the hill.

The rain held off until the afternoon, giving us fine running weather, and capping a great weekend.

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.

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