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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending May 9, 2010:

activity # timemileskm+m
  Orienteering5 4:10:39 15.29 24.61 47738 /46c82%
  Running5 3:52:19 26.37(8:49) 42.44(5:28) 104
  Total10 8:02:58 41.67 67.05 58138 /46c82%

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Sunday May 9, 2010 #

9 AM

Orienteering 12:00 [2] 1.5 km (8:00 / km)
shoes: 2009 VJ Falcons

Warming up with Ross on the warm-up map. Legs felt tired.

Orienteering race 1:30:55 [4] **** 11.9 km (7:38 / km) +370m 6:37 / km
spiked:24/30c shoes: 2009 VJ Falcons

WCOC A-Meet Day Long Distance

I had an early start and was sandwiched in the middle of a CSU pack - Kenny 3 minutes up and Ross 3 minutes back. I didn't feel great during the warm-up, but got locked into racing pretty quickly after the start. Had good speed and was on top of my navigation for the whole first half of the course, through the beginning of the butterfly. The only time I lost up to that point was a bit of hesitation on the long leg to 12, though I still do not understand what superhuman powers allowed Ross to crush me by 1:43 on that leg and the rest of the field (save bigE, who was running too fast for his own good there) by a full minute. Very impressive!
At the beginning of the butterfly (just about halfway into the course), I am a bit over 2 minutes down on the Ross express. Then I eat a Gu and fall apart. It has happened frequently to me that my brain shuts down right after eating a Gu, and so I try to eat them in sections with easier orienteering. It did not help today. Perhaps I need to eat them gradually, taking only a bit at a time, rather than overloading myself with sugar.
Anyway, I was orienteering out of control on 16, probably losing 45 seconds there, and so I stopped, ate my Gu and drank some water. Was ok but slow to 17 and 18, then picked up the pace to 19 and blew up. I misread the marshes around me after crossing the trails a second time and ended up making a parallel error while running through what is shown as green on the map. Relocated at the out of bounds houses and ran over to 19, angry. About 1:40 lost. Take the safe route to 20, forcing myself to say everything I am going to do out loud, as I can tell that I am having serious trouble focusing. Plus, my butt hurts. Clean to 21, slow to 22, then blow up again to 23. Run to the first trail, stop, check my direction, and still run off nearly 60 degrees off. Correct myself, make it to 23 and 24, then blow up one more time. Down to the trail, up through the saddle with the small ponds in it, then tell myself to just run straight to the trail and run off randomly, weaving through the marsh not sure where I am. Finally hit the trail, stop again, refocus, and manage to get through the rest of the course, but not before leaving another minute out there, for a total of about 5 minutes lost on the course.
This was a great course by Joe, worthy of a WRE, and very physically and mentally intense the whole way. Ross' time of 82 is really good, and I had no shot at that. However, 87 should have been very doable.

2 PM

Orienteering 30:00 [1]

Control pick-up

Saturday May 8, 2010 #

8 AM

Orienteering 37:44 [5] **** 3.86 mi (9:47 / mi) +107m 9:00 / mi
spiked:14/16c shoes: 2009 VJ Falcons

WCOC A-Meet Day 1

Kat and I showed up early to help PG set up the start and then pre-ran the WRE courses. Not much of a warm-up, but somehow as soon as I flipped over the map and started, I felt great and in racing mode. It felt like I flew through the first loop, the first four controls sitting exactly where I expected them to. Then I took a bad direction crossing the big trail going to 5, corrected, but not enough and ended up missing low and having to come back up. Chose the upper route to 6 since it was shorter and had a nice approach. Nailed it. Went straight to 7, in control the whole way, feeling good. Straight again to 8, but probably should have run on the trail some more, as the woods were pretty scrappy there. No problems scrambling back up to 9 and then on the line the whole way to 10, still feeling great. Was in control to 11, but about 3/4ths of the way there, I suddenly told myself that I should be going to 13 first. Spiked 13 from where I was and realized what I had done. Cursed myself and went to 11, losing a minute in the process. Just fine through 12,13,14 (I love this part of Ansonia!), then lose 18 seconds and the lead to a flying Ross on 15 without making a mistake. No problems to 16 and the finish. Mostly very happy with myself after the run, as it's the best I had felt physically for a whole course in a very long time. Then went to help out at the start and was glad to be sheltered from the rain when the worst of the storm came.

2 PM

Orienteering 20:00 [1]

Collecting some flags and a bit of jogging after the race.

Friday May 7, 2010 #

Orienteering 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Fall 2009 VJ Falcons

Putting out some flags and SI units at Ansonia. The woods are great. It will be an awesome race tomorrow!
7 PM

Running 20:09 [2] 2.2 mi (9:09 / mi) +21m 8:53 / mi
shoes: 2010 Asics

Easy run with Kat by the river at East Rock to celebrate Kat's completion (survival?) of first year as a grad student!

Thursday May 6, 2010 #

5 PM

Running 1:41:19 [2] 11.66 mi (8:41 / mi)
shoes: Blue Asics 2009

Really fun run with Marie at West Rock after coming back from a great 24 hours in NYC. Looking forward to the weekend!

Wednesday May 5, 2010 #

12 PM

Running 19:27 [1] 2.09 mi (9:19 / mi) +21m 9:02 / mi
shoes: Blue Asics 2009

Recovery run with Kat at East Rock on a beautiful day.

Tuesday May 4, 2010 #

5 PM

Running 1:02:00 intensity: (20:00 @1) + (30:00 @2) + (12:00 @5) 12.4 km (5:00 / km)
shoes: Rob's shoes

Intervals at Wilbur Cross track. Same as last week, 8x400m with 1 min rest. Tried to run them at 81 pace this time, but failed again.

Then added a couple of 200's:

Stopped here because my hamstring was feeling tight.

Monday May 3, 2010 #


5 PM

Running 29:24 [2] 2.72 mi (10:49 / mi) +62m 10:06 / mi
shoes: Blue Asics 2009

Easy run with Kat (!) at West Rock. Felt very low on energy, so decided not to extend the run on my own.

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