Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
Running	23	14:55:09	93.38	(9:35)	150.28	(5:57)	2198
Forest Orienteering	13	11:34:07	63.09	(11:00)	101.54	(6:50)	3668
Map Reading	5	6:00:00
Stretching	1	30:00
Core	1	10:00
Total	28	33:09:16	156.47		251.82		5866
[1-5]	25	28:01:46

3:36

0:00

» now

Tuesday Apr 30, 2019 #

Note

Dishman Hills, Spokane, Washington

Note
(rest day)

Monday Apr 29, 2019 #

Note
(rest day)

Resting up because tired from the races and planes, and my leg hurts a bit.

Sunday Apr 28, 2019 #

9 AM

Running warm up/down 13:47 [3] 2.11 km (6:32 / km) +56m 5:46 / km

Jogging to the start.

Forest Orienteering 2:12:39 [3] 18.5 km (7:10 / km) +860m 5:49 / km

Started off really good, caught Jan by the 4rth or 6th control. Looking back I should have tried staying with him, even if I'd burn out a bit at the end. I think I could have done it physically and it would have boosted my time significantly.

He slowly pulled away and on the first long leg I took a bad micro routechoice through a boulder field that slowed me down alot. I also slipped and hit the side of my leg on a rock fairly hard. So I'd say I lost like 2-3 min just to being slow on that leg.

Then I ran the next few perfectly, and chose to go on the road for the next long leg which was the right choice. Unfortunately at the end I mis looked at my map and ran to 17 instead of 12, which cost me 3min. Then on the next leg I had a bad direction around a cliff and lost 1 more min. The rest was clean but my leg that I had hit started hurting alot at the end, and I wasn't really able to go fast, so I'd say I lost another 2ish min due to not running at full speed.

Finished off fairly clean. Was caught by Will at the end.

I think if the conditions had been a bit better then I would have had a much better race, and been able to push alot faster.

Definitely still have stuff to work on. Probably just going to focus on running hills and track for speed until JWOC.

I'm somewhat happy with lots of the positive things I did that I'll take apart more in depth in a video, but Im not very happy with the fact that I know I could have done better. I know I wasn't at my best, and some of it was out of my control like the slip.

Also final note, didn't expect the course to be so long, I hadn't trained 18.5 km runs lately and so I was a bit burnt out after 16km. Something to keep in mind for the future next time im running a WOC length long. Need to start transitioning from Junior to Senior.

Long - Blue Elite - Splits

Saturday Apr 27, 2019 #

Event: 40th Annual West Point National Meet

8 AM

Running warm up/down 20:00 [3] 2.2 km (9:05 / km) +40m 8:20 / km

Warming up and cooling down after race.

Forest Orienteering race 29:47 [5] 4.93 km (6:02 / km) +192m 5:03 / km

Really clean race. Made 2 bad routechoices where I lost 20 seconds on each but otherwise perfectly clean run.

3 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Running 17:13 [3] 3.0 km (5:44 / km) +30m 5:28 / km

Meh sprint wasn't really focused on it so got trapped alot of times. Everyone else was taking it pretty easy too. Really good course though.

Middle - Blue M21E - Splits

Sprint - Blue - Splits

Middle - Blue - Splits

Friday Apr 26, 2019 #

1 PM

Running warm up/down 56:00 [2] 5.3 km (10:34 / km) +200m 8:53 / km

Jogging to Starts of trainings. Then back to the car.

Forest Orienteering (Surebridge Mountain) 25:52 [3] 2.55 km (10:09 / km) +155m 7:47 / km

Really technical course and terrain. Good intro into the terrain.

4 PM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km) +50m 6:54 / km

To and back from start.

Forest Orienteering 40:33 [3] 5.5 km (7:22 / km) +178m 6:21 / km

More relevant area to the races. Had fairly clean run. Did 2 mock starts for race prep.

Thursday Apr 25, 2019 #

Note
(rest day)

Flying to West Point..

Wednesday Apr 24, 2019 #

Note

City of Rocks

C • City of Rocks, Idaho 1

Note
(rest day)

Tuesday Apr 23, 2019 #

Map Reading 1:00:00 [0]

So much free lidar in the US..... Just made my first Kartapullatin map.... surprisingly easy and came out amazingly......

Running 41:00 [3] 8.5 km (4:49 / km) +160m 4:25 / km

Monday Apr 22, 2019 #

Map Reading 2:00:00 [0]

Middle:

Long:

Sunday Apr 21, 2019 #

4 PM

Running warm up/down 7:20 [2] 1.5 km (4:53 / km) +22m 4:33 / km

Forest Orienteering 36:43 [4] 7.74 km (4:45 / km) +149m 4:20 / km

Running with Jan on Nose Hill.

Saturday Apr 20, 2019 #

11 AM

Running warm up/down 23:30 [2] 2.2 km (10:41 / km) +126m 8:18 / km

Forest Orienteering 1:32:21 [3] 13.48 km (6:51 / km) +622m 5:34 / km

Long mock race.

4 PM

Running warm up/down 30:00 [3] 3.3 km (9:05 / km)

Warm up and cool down.

Forest Orienteering race 48:25 [3] 5.49 km (8:49 / km) +313m 6:52 / km

Pretty slow for a middle distance race, but Im blaming it on the terrain.

Friday Apr 19, 2019 #

6 PM

Running warm up/down 34:00 [2] 4.4 km (7:44 / km) +108m 6:53 / km

Forest Orienteering 37:54 [3] 4.35 km (8:43 / km) +267m 6:40 / km

Mock Middle distance, bailed halfway...

Wednesday Apr 17, 2019 #

Running 32:57 [3] 7.0 km (4:42 / km)

Tuesday Apr 16, 2019 #

4 PM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km)

Running intervals 48:30 10.42 km (4:39 / km) +85m 4:28 / km

1.7km intervals with 15m climb

Paces:
3:42
3:41
4:12
4:02
4:01
3:47

Started out a bit too fast but brought it back down by the end.

Friday Apr 12, 2019 #

6 PM

Running 33:30 [2] 6.67 km (5:01 / km) +149m 4:31 / km

Jogging to Nose Hill and back.

Forest Orienteering (Nose Hill Top) 33:45 [3] 5.93 km (5:41 / km) +40m 5:30 / km

RNG score-o. Harder if you generate and find the next number as you're to your current control.

Thursday Apr 11, 2019 #

5 PM

Running warm up/down 32:00 [2] 5.5 km (5:49 / km) +17m 5:44 / km

Running hills 18:37 [4] 4.08 km (4:34 / km) +174m 3:46 / km

Hills with the boys. Did pretty good imo, only about 5 guys ahead of me, with 5 behind me. At this pace I'll probably make the travelling roster next year.

Wednesday Apr 10, 2019 #

6 PM

Running 50:11 [2] 9.48 km (5:18 / km) +141m 4:56 / km

Ran down to check out a new sprint area to map. Not too much left near my house, once I finish my last few projects there should be about 12 sprint maps within running distance of my house.

Tuesday Apr 9, 2019 #

6 PM

Running warm up/down 30:00 [2] 4.8 km (6:15 / km) +42m 5:59 / km

Warming up and cool down jog.

Running intervals 39:21 [4] 9.24 km (4:16 / km) +100m 4:02 / km

8x L-loop

3:38
3:50
3:57
4:10
4:17
4:14
4:03

Started out too fast trying to catch people who didn't wait for me to tie my shoe, and then burnt out halfway. Next week goal is 4:00 for all 8.

Monday Apr 8, 2019 #

Note
(rest day)

Didn't feel like jogging as it was late, and i had done enough the past 2 days..

Sunday Apr 7, 2019 #

10 AM

Running warm up/down 54:00 [3] 8.0 km (6:45 / km) +55m 6:32 / km

Warming up and cooling down. Including strides and exercises.

Running tempo (Hill Loop) 22:29 [4] 5.59 km (4:01 / km) +117m 3:38 / km

Hill loop, only did 6km version because I felt tired from yesterday. Was pretty slow, about 1-2 behind the fastest guy on the 6km loop. I think I'll run the short loop next time, aiming to be the fastest and break 20min. and if I can do that I'll run the 8km loop the week after if Im here.

Core 10:00 [2]

Saturday Apr 6, 2019 #

10 AM

Running warm up/down 1:00:00 [2] 7.34 km (8:10 / km) +178m 7:17 / km

Just gonna include all of the warm ups and cool downs in one session here.

Forest Orienteering 1:07:00 [3] 9.93 km (6:45 / km) +336m 5:46 / km

Alot of different trainings from the Aspen Creek training camp last year. I think 4 in total

4 PM

Running warm up/down 19:00 [2] 2.3 km (8:16 / km) +37m 7:39 / km

Forest Orienteering 40:03 [3] *** 5.5 km (7:17 / km) +195m 6:11 / km

Mock race with Jan. Really good course and way to end the day.

7 PM

Stretching 30:00 [3]

Friday Apr 5, 2019 #

6 PM

Running warm up/down 19:00 [2] 2.3 km (8:16 / km) +47m 7:30 / km

To start then back to car.

Forest Orienteering 48:05 [3] 6.14 km (7:50 / km) +186m 6:48 / km

First 2 trainings in Aspen Creek. Good stuff.

Thursday Apr 4, 2019 #

Map Reading 1:00:00 [0]

4 PM

Running warm up/down 43:00 [2] 6.15 km (7:00 / km) +59m 6:40 / km

Running 53:04 [4] 12.3 km (4:19 / km) +155m 4:04 / km

4x( 4 hills + 3 strides + 1 tempo loop [1km ish] ) with about 1min rests between sets

Avg paces per set:
3:58
4:00
4:00
4:18

Wednesday Apr 3, 2019 #

Forest Orienteering 1:01:00 [3] 11.5 km (5:18 / km) +175m 4:56 / km

Memory-O loops with Jan.

Then a point to point course without a compass only got beat by 7s!!! on a 16:51 min run..... with a 4:35 pace. I'm pretty happy with that, I think it is really relevant to Denmark speedwise.

Tuesday Apr 2, 2019 #

Map Reading 1:00:00 [0]

Danish Spring Middle DIstance

4 PM

Running warm up/down 15:00 [2] 3.2 km (4:41 / km) +20m 4:33 / km

Running intervals 26:40 [3] 5.0 km (5:20 / km)

10x 400m

75.8
76.6
75.7
76.3
75.2
76.1
75.5
77.8
76.6
71.8

Not the best times, about 3:00 pace, need to get used to going sub 3. These aren't even 1km intervals. Little bit of wind outside, making the times a bit worse than on the indoor track.

Monday Apr 1, 2019 #

Running 10:00 [2] 2.0 km (5:00 / km) +30m 4:39 / km
(rest day)

Running to school with my bag..

Map Reading 1:00:00 [3]

West Point Analysis:

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