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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Oslug

In the 7 days ending May 11, 2013:

activity # timemileskm+ft
  strength3 6:30:00
  orienteering3 3:15:44 7.47(26:11) 12.03(16:16) 162625 /40c62%
  hill hiking1 20:00 1.0(20:00) 1.61(12:26) 500
  walking1 15:00 1.0(15:00) 1.61(9:19)
  Total6 10:20:44 9.47 15.25 212625 /40c62%
  [1-5]6 10:18:37
averages - sleep:8.2 rhr:54

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Saturday May 11, 2013 #

orienteering race (middle) 1:08:58 [3] 3.2 km (21:33 / km) +400ft 18:06 / km
spiked:8/12c slept:8.0 shoes: INOV8 OROC 340

Nominal 2.9 km. Disappointed by my flubbing of #5. Prob lost a good 15 minutes there. Hesitant on #1 and 2, then reasonably confident and happy on all others by #5. I must have gotten awfully close to #5 before I started wandering. Ultimately went back to the big marsh and tried again. Retraced some of the same ground. Do i lose concentration? Or panic and start wandering without a plan? Or ? Rain was a bit bothersome for visibility, but that wasn't my limiting factor. Great terrain. I look forward to running around there more.

hill hiking (walk/trot to race start) 20:00 [2] 1.0 mi (20:00 / mi) +500ft 13:35 / mi
shoes: INOV8 OROC 340

a bit late so hurried.

walking (walk back down from race) 15:00 [1] 1.0 mi (15:00 / mi)
shoes: INOV8 OROC 340


Middle Green X - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 

orienteering race (sprint) 25:54 [3] * 2.6 km (9:58 / km)
spiked:10/15c shoes: INOV8 OROC 340

Finally catching up on the log. Triple demotivation: disappointment with my whole weekend of performance, lack of competency operating my GPS/watch so no graphs to examine, a bit of a let-down not having any Outside (of AK) races scheduled for my future.
Nominal 2.3 km. I was a little concerned race time that my mind wasn't quite in the game since i haven't run or O'ed for a week while doing yard work. I was discombobulated for the first control, ran by the trail then stood around totally disoriented looking for the control. Stayed disoriented to #2, knew where 3 was, then got all confused again on #4. Took a totally conservative route to #4 and got into the groove from there. Disappointed by my confusion for the first 10 minutes. Beautiful day, nice course and venue. Nice to see folks.

Sprint Green - Splits

Thursday May 9, 2013 #

strength (shoveling/hucking rock) 2:30:00 [1]
slept:7.5

Mixed bagged topsoil into the crummy sandy clay stuff out mom's front door. My shoulders are unhappy. Then, decided to fix the slates that she says are getting low relative to her porch (step keeps getting taller). So, pried, lifted, hucked, filled, smoothed, leveled, lifted, slid, tested, lifted, repeat all. Then planted a shrub to hide her front porch and impatiens and violas. Then went to CVS for Alleve. Hoping my back doesn't go into spasm.

Wednesday May 8, 2013 #

strength (more yard work) 2:00:00 [1]

Mostly hucking brush. Discovering new muscles as I wake up each morning.

Tuesday May 7, 2013 #

strength (shoulders and yard work) 2:00:00 [1]
slept:8.0

Hucking brush. Lots of lopping. Trying to avoid the poison ivy... 1/2 of my shoulder exercises; need to get back on those.

Monday May 6, 2013 #

Note
rhr:54 slept:9.0 (rest day)

A couple hours of yard vegetation control at mom's.

Sunday May 5, 2013 #

Event: WCOC Pond Mt
 
12 PM

orienteering race (WCOC Pond Mtn) 1:40:52 intensity: (2:07 @0) + (17:18 @1) + (33:46 @2) + (38:27 @3) + (9:14 @4) ** 3.87 mi (26:04 / mi) +1226ft 20:03 / mi
ahr:116 max:145 spiked:7/13c slept:8.5 shoes: INOV8 OROC 340

Nominal 5.5km. Lost focus on 8 and 9, and blew 9 (17 min of walking around). Maybe carrying water would help me stave off brain fade. Crept along very slowly on some routes so as to not lose touch. Except for #9, I'm pretty happy with my ability to relocate when I got a little off track. Very nice course and woods and mountaintop.

Green - Splits

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