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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: YouRNotHere

In the 7 days ending Apr 20, 2009:

activity # timemileskm+m
  Cycling3 3:28:15 53.43(3:54) 85.99(2:25)
  Orienteering2 3:18:11 7.18(27:37) 11.55(17:10) 360
  Weights2 1:10:00
  Core1 12:00
  Total6 8:08:26 60.61 97.54 360

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Monday Apr 20, 2009 #

Weights 35:00 [3]

Short total body weight training.

Sunday Apr 19, 2009 #

Orienteering race 1:50:50 [5] 6.1 km (18:10 / km) +190m 15:43 / km

West Point A meet classic event Green-Y course. This time I started messing up right from the start with major issues with controls 1 and 2. Stepped in a hole and sprained my ankle on the way to 1 but just kept running. Then stopped to help a junior runner who was asking me where he was. I don't think you're supposed to ask for help but this kid seemed a little frazzled. So, I pointed out where I thought we were. He still seemed confused and started following me and asking for more help. Finally I pointed out the nearest trail and left him. Next time that happens with a junior I should first ask where they think they are and try to make it more of a learning moment for them. I'm not sure what I was thinking with control 2. I had the right idea but then I thought I went too far so turned back. Then noticed the rock walls on the map that were also right in front of me and realized I had not gone far enough yet. After that I did OK and finished with very good sprint. My ankle is swollen and hurts. Can't run for a few days but should be able to bike.

Saturday Apr 18, 2009 #

Orienteering race 24:35 [5] 2.15 km (11:26 / km) +75m 9:44 / km

West Point A Meet Sprint on the Orange/Brown/Green course. I was doing fine until I misread the map and took off in the direction of the cadet barracks then I had to run across their parade field. I noticed later there was a sign saying keep off the grass. Sorry about that! That cost me about 4 minutes plus other errors probably cost at least 2 minutes, so it should have been around 18 minutes. The race was a lot of fun and the cadets had it all organized tremendously.

Orienteering race 1:02:46 [5] 3.3 km (19:01 / km) +95m 16:38 / km

West Point A meet middle distance Green-Y course. What kind of race would it be if I did not screw up one control? Trouble on control 2 so it took around 18 minutes to find. Then some minor trouble on control 4 cost about 5 minutes. Other than that it was clean by my standards. Fun terrain to run. Loved the downhill finish on the ski slope. I was feeling very fresh at the end. Near the end of the course I jumped over a log, slipped and banged my knee hard into a big and apparently sharp rock but just kept running. Then noticed it was bleeding badly when I got up to go to the car. Medic! Got patched up at the first aid station.

Thursday Apr 16, 2009 #

Cycling 1:18:30 [3] 22.3 mi (3:31 / mi)

Ride to and from work. Took my road bike today so actually went on the roads which is a slightly longer ride. Also, stopped to watch Andrew's tennis match on the way home. Weather was fantastic today!

Weights 35:00 [3]

Short total body weight training. I kept the weights lighter than usual tonight to avoid any soreness before the West Point A meet this weekend.

Core 12:00 [3]

Quick abdominal workout after getting home from the gym.

Wednesday Apr 15, 2009 #

Cycling 34:00 [4] 9.7 mi (3:30 / mi)

Bike to work only. I needed to make sure I got in to work on time for a meeting so I had the hammer down so to speak and did the ride in about 4 minutes less then usual. Then I had to shuttle Andrew to the garage to pick his car so he drove out to work to get me, then I had to drive home with my bike. It was raining heavily all afternoon so it's just as well I did not try to ride home.

Tuesday Apr 14, 2009 #

Cycling 1:35:45 [3] 21.43 mi (4:28 / mi)

Bike to work. Rainy and windy day. This was a soaking wet ride in the morning. Not as wet on the way home but a lot windier.

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