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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GOUGER

In the 7 days ending Aug 21, 2010:

activity # timemileskm+m
  Orienteering3 1:55:57 6.46(17:57) 10.4(11:09) 195
  Running5 1:30:00
  Calisthenics/Resistance2 50:00
  Cycling1 45:00
  Total5 5:00:57 6.46 10.4 195
averages - weight:197.3lbs

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Saturday Aug 21, 2010 #

Orienteering race (sprint) 19:57 [4] *** 2.8 km (7:08 / km) +30m 6:46 / km
ahr:176 max:187

COC sprint. Fairly straightforward sprint at the NRC campus. Some subtle route choices in spots but fairly easily O. By looking at the splits I am just slower than the top guys....plain and simple. Maybe lost :30 on #3 and some slight hesitations here and there. Maybe could of been under 19:00 if everything went perfect. Need to have a bigger sense of urgency when running a sprint and leaving nothing out there. Less jogging! Easier said then done though. 27th/31 in M-Elite, and 43/77 overall on C5. Great to see the strong young MB runners do well.....3 out of the top 10 with no Patrick!

Running warm up/down 5:00 [2]

Friday Aug 20, 2010 #

Orienteering race (Middle) 57:30 [4] **** 4.8 km (11:59 / km) +115m 10:42 / km
ahr:171 max:189

COC middle - Carp. Happy I reached my goal of being under one hour, and no major mistakes. Technical terrain with lots of trails made for lots of hesitating. Which was good since I would of had a big bobble otherwise. Probably lost close to 10 min on errors - most on 1,9,15. Could of ran harder in spots in hindsight!
25th out of 34 in M-Elite.

Running warm up/down 5:00 [1]

Thursday Aug 19, 2010 #

Running warm up/down 5:00 [2]

Orienteering race (Relay) 38:30 [4] 2.8 km (13:45 / km) +50m 12:37 / km
ahr:177 max:187

Many silly mistakes today cost me close to 15:00. Left controls without checking compass which led to the errors. Happy with some legs. Looking forward to doing well tom

Tuesday Aug 17, 2010 #

Cycling 45:00 [2]
ahr:115 max:151

L14 - Alpine.

Low rhr is maybe an indication my cv ensurance is improving somewhat? Light spin - need to have some juice for soccer tonight.

Calisthenics/Resistance 20:00 [2]

4 exercises and a good stretch on the legs. Abs, back, upper back and bi's.

Running (soccer game) 15:00 [2]

Running (soccer game) 15:00 [4]

Back and forth 3-3 draw tonight. We had a 2-0 lead....then gave up 3 straight...then tied it late. Not a great game for me....seemed to never be in the right spot and a little off.

Monday Aug 16, 2010 #

Running (track) 45:00 [3]
ahr:155 max:172 weight:197lbs

On the track at WI. Interesting to see the ahr and max are up a bit on the track as opposed to the tread. Every 5 min I would go 1 min hard. Dizzy by the end!

Already my busiest month since last August....still have the COC week to go!

Calisthenics/Resistance 30:00 [2]

Back, abs, chest, hip flexors.

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