Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Jun 30, 2010:

activity	#	time	miles	km	+m
running	7	6:56:23	1864.11	3000.0
Orienteering	8	5:58:24	6.65	10.7	210	36 /	41c	87%
strength	11	3:04:26
mapping	1	2:43:40
bike	2	2:30:40
walking	8	1:51:52
stretching	7	1:20:00
Total	28	24:25:25	1870.76	3010.7	210	36 /	41c	87%

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Wednesday Jun 30, 2010 #

walking 50:00 [1]
shoes: Asics GT 2140

Walking back and forth on the centennial trail in spokane between downtown and gonzaga.

bike 2:00:00 [2]

Biking in spokane. Upstream first but found that boring so back to downtown and then out the other side of town. Saw a lot. A bike is a good way to see a town.

Monday Jun 28, 2010 #

7 AM

strength 11:00 [3]

9 AM

Orienteering race 12:24 [5] **** 1.4 km (8:51 / km) +20m 8:16 / km
spiked:9/9c shoes: VJ Falcons 10

The sprint at the USOC. I ran the whole thing on trails although afterwards it did seem like there were some through-the-woods choices as well. A little tricky with the trails winding around and there being multiple ones because of heavy use by mountain bikers. An awful long uphill walk to the start. There was no water at the start. Bummer. But thankfully Patty had warned me. Ended up 2nd overall. I was disappointed because I was an early starter and for the longest time I thought I had won.

C • Sprint 1

Orange/Brown Sprint - Splits

Sunday Jun 27, 2010 #

strength 11:00 [3]

11 AM

Orienteering race 1:07:42 [5] *** 5.2 km (13:01 / km) +100m 11:53 / km
spiked:10/12c shoes: VJ Falcons 10

Long event at usoc. Blew the first two controls and then just decided to take it easy and enjoy the wierd terrain. Which I should have done from the start. Ended up 2nd US, 3rd overall. Surprise!

C • Congratulations! 1

stretching warm up/down 12:00 [1]

Brown Long - Splits

Saturday Jun 26, 2010 #

Event: US Sprint/Middle/Long Championships

strength 11:10 [3]

12 PM

Orienteering race 51:57 [5] **** 4.1 km (12:40 / km) +90m 11:25 / km
spiked:17/20c shoes: VJ Falcons 10

Middle distance at USOC in Moses Lake, WA. I did fine for 11 controls and then started having problems. A little bobble on 12, then a big huge mess up on 14. Then a little screw up on 16. Area was unusual, being completely open with complex contours at 2.5 m. I think I lost concentration.

Winning time was probably GW's 40.

Brown Middle - Splits

Friday Jun 25, 2010 #

Note

In AM drove up the Coolee Corridor to Grand Coolee dam. A classic drive. Amazing scenery. Unlike the east for sure. At the dam, spillway was running. Loud and impressive. Unfortunately no time to tour the power plant.

Then back to Moses Lake and the middle model.

Had dinner with Rick and Linda and two Peters. Leisurely and lovely. Market Bistro on Broadway Ave. Columbia Valley wine.

7 AM

strength 11:41 [3]

Just a little to get the day started.

3 PM

Orienteering 20:00 [3] ****
shoes: VJ Falcons 10

Model event for the middle. Didn't keep track of time so estimated 20 min based on comments of others. Moved smoothly most of the time. Fascinating terrain. Key will be keeping in touch with map. My only bobble in the model was when I didn't. Times will be fast.

Thursday Jun 24, 2010 #

Note

By southwest air to Spokane and then to Moses Lake, site of the usoc. Interesting terrain along I-90. Hertz gave me a toyota corolla instead of a chevy cobalt. Yea! Dinner with walt and patty who were on the same flight earlier. Saw a baseball game in the evening before turning in.

Tuesday Jun 22, 2010 #

12 PM

running race 14:18 [5] 3000.0 km ( / km)
shoes: Asics GT 2140

Today's track workout was a 3000 K time trial. My splits for 400m were 1:45, 1:52, 1:53, 1:58, 1:56, 2:00, and :55 for the last 200m.

bike 30:40 [2]

Biking to and from the track.

walking warm up/down 11:27 [1]
shoes: Asics GT 2140

running warm up/down 9:00 [3]
shoes: Asics GT 2140

stretching warm up/down 8:00 [1]

Monday Jun 21, 2010 #

9 AM

strength 34:47 [3]

Sunday Jun 20, 2010 #

11 AM

running 31:08 [3]
shoes: Asics GT 2140

Two laps of the park on nicely repaved ring road.

walking warm up/down 7:09 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Friday Jun 18, 2010 #

11 AM

strength 31:00 [3]

Thursday Jun 17, 2010 #

10 AM

running long 1:23:02 [3]
shoes: Asics GT 2140

Looping in the cemetery, then on the parkways to the lake side of the park. Looping there, then to the golf course side and a bit in the hood to finish.

walking warm up/down 9:42 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Wednesday Jun 16, 2010 #

12 PM

strength 32:48 [3]

Tuesday Jun 15, 2010 #

11 AM

running intervals 1:26:27 [4]
shoes: Asics GT 2140

Time includes jog warm up and jog/walk warm down.

Ran over to Buff State track for midday workout because had to skip evening track practice due to sailing. Repeated last week's workout: 4 x 1000 at 4:42 with 4 min recovery. Then 4 x 100 quick strides with walk back recovery.

My splits were 4:38, 4:41, 4:43, and 4:46.

walking warm up/down 11:17 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Sunday Jun 13, 2010 #

9 AM

Orienteering 30:00 [3]
shoes: VJ Falcons 10

Putting up last controls for BFLO event at SBP.

3 PM

Orienteering 15:00 [3]
shoes: VJ Falcons 10

Collecting a few controls and cleaning up vetting tape from the woods.

Saturday Jun 12, 2010 #

9 AM

Orienteering 59:41 [3]
shoes: VJ Falcons 10

Putting up controls in SBP for Henry's meet tomorrow. Some running, some walking, some tying.

Thursday Jun 10, 2010 #

11 AM

running 1:06:30 [3]
shoes: Salomon XA Pro 3D Ultra

Jogging around Goat Island and the mainland to check the terrain against the existing map. Pretty spectacular.

walking warm up/down 9:00 [1]
shoes: Salomon XA Pro 3D Ultra

1 PM

mapping 2:43:40 [2] ***
shoes: Salomon XA Pro 3D Ultra

Mostly updated the forest area on Goat Island, figuring the open areas could benefit from an orthophotograph.

Wednesday Jun 9, 2010 #

strength 10:00 [3]

Tuesday Jun 8, 2010 #

6 PM

running intervals 43:42 [4]
shoes: Asics GT 2140

Weekly track workout. We were to do 4x1000m at interval pace which for me was 4:42. My intervals were 4:40, 4:38, 4:38, and 4:49. The last time was the result of a bobble on the track when I had to wait for a faster group to start ahead of me. Then we did 4 quick strides of 100m.

running warm up/down 25:00 [2]
shoes: Asics GT 2140

10 min before, 15 min after.

walking warm up/down 6:31 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Monday Jun 7, 2010 #

8 AM

strength 10:00 [3]

Sunday Jun 6, 2010 #

Note

Knee was all better today but no chance to go running since it was a regatta day.

Saturday Jun 5, 2010 #

Note
(injured)

Knee was actually much better today. Took the dog for a longer than normal walk to celebrate.

Friday Jun 4, 2010 #

Note
(injured)

Thursday Jun 3, 2010 #

Note
(injured)

Wednesday Jun 2, 2010 #

10 AM

Orienteering 1:41:40 [2] **
shoes: VJ Falcons 08

In the woods at SBP checking the rest of Henry's courses for his meet in two weeks. So lots of standing and walking in addition to running.

Tuesday Jun 1, 2010 #

10 AM

strength 10:00 [3]

6 PM

running intervals 42:55 [4]
shoes: Asics GT 2140

Tuesday eve Checkers track workout. 5x800 at 3:45 pace. Then 4x100 quick strides.

I did the 800's at 3:30, 3:40, 3:46, 3:46, and 3:50. Clearly tired at the end.

running warm up/down 14:21 [3]
shoes: Asics GT 2140

walking warm up/down 6:46 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

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