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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ccsteve

In the 7 days ending May 12, 2008:

activity # timemileskm+m
  Orienteering1 1:31:13 4.72(19:19) 7.6(12:00) 220
  Morning Run3 1:13:03 6.91 11.12 190
  Dance1 1:00:00
  Total3 3:44:16 11.63 18.72 410

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Monday May 12, 2008 #

Morning Run warm up/down 4:21 [2]
shoes: Nike Air Terra Humara

Morning Run intervals 16:28 [4] 1.9 mi (8:40 / mi) +20m 8:23 / mi
shoes: Nike Air Terra Humara

Ran 100st off / 50st sprints around my 2m route, 9 reps = 1350 strides in 16:28 which translates to 82 strides / minute or 164 steps / minute.

6:57 / 1:08 / 8:11 / :17 [.9m / .1m / .9m / bit extra to complete rep]

Bit of excitement as I look back - I found a May 1 2007 log where I did nearly the same workout - didn't quite finish a 9th rep then, but the time is nearly identical. I'd like to think that indicates my form is back to pre-shoulder shape [June 2007 event].

I was feeling reasonably strong at that point in time, and looking forward to the summer sprint series. This year I'm not going to concentrate on the sprints so much as to continue working the longer endurance and hills (which should have an effect on the sprints anyway). I'm also going to be wary of cycling events;-)

Dance 1:00:00 [1]

Saturday May 10, 2008 #

Morning Run warm up/down 4:36 [2]
shoes: Nike Air Terra Humara

Morning Run hills 32:48 [4] 5.0 km (6:34 / km) +150m 5:42 / km
shoes: Nike Air Terra Humara

Arrived at Mendon early enough to do a workout before the scout-O.

Found a loop up cardiac, down the spine and back towards hopkins pt lodge and then around the pond was 1km with 30m of climb. The climb portion is the first third, the back the remaining 2/3 k. Ran the loop 5 times with the down as a recovery from the up.

Loop 1 up: 1:58
Loop 1 back: 4:03
Loop 2 up: 2:17
Loop 2 back: 4:19
Loop 3 up: 2:23
Loop 3 back: 4:25
Loop 4 up: 2:27
Loop 4 back: 4:23
Loop 5 up: 2:22
Loop 5 back: 4:11

Orienteering race 1:31:13 [3] 7.6 km (12:00 / km) +220m 10:29 / km
shoes: Nike Air Terra Humara

Since there weren't many takers for the scout-O, I ran Sunday's red course and gave Jim an idea how it was. (I'll be traveling to Forestville (near Fredonia) to celebrate my grandmother's birthday - she'll be 100 Monday!-)

As I wasn't prepared to O, I didn't have my compass, and put in place one of Rob's suggestions - getting out on a map without one;-)

It was interesting. I spent more time navigating (and with the morning's workout up cardiac, I was somewhat spent already), and was using all the non-compass clues I could get - lining up the map and features more, the sun, counting.

Overall it was a great success, and I was happy with one section where I guided by a good feel of what I saw on the map and in front of me - it might have been rather indistinct otherwise. When I came to the control, I didn't see the specific feature immediately, but realized I was exactly where I wanted to be - and then found it right there, just out of view.

This was a good exercise and lesson, and I'll have to try it again.

For tomorrow - definitely a runner's course, I expect to see times much faster than my sluggish legs could manage.

Wednesday May 7, 2008 #

Morning Run (pavement) 14:50 [3] 1.9 mi (7:48 / mi) +20m 7:34 / mi
shoes: Nike Air Terra Humara

Quick run with the dog. 7:03 / 59 / 6:49

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