Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Nov 11, 2006:

activity

time

miles

Orienteering

3:00:30

15.84

(11:23)

25.5

(7:05)

233

Run

2:22:30

17.7

(8:03)

28.49

(5:00)

Cross Training

1:30:00

Bike

40:00

Weight training

35:00

Total

8:08:00

33.54

53.99

233

2:13

0:00

» now

Saturday Nov 11, 2006 #

Event: BATONA 500

Orienteering warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: New VJ Spikes

Warmed up on the model and ran to the start.

Did OK with the contours on the model but not so well finding indistinct trails or reading vegetation.

When I got to the start I realized I was missing my number and my gaiters.

Orienteering race 51:02 [4] **** 7.5 km (6:48 / km)
shoes: New VJ Spikes

Batona 500 blue day 1.

A short classic?

Wasn't billed as a middle, though Oli ran it like one. I've never felt more outclassed than I felt today. Even at WOC.

Had about 6 minutes of errors but it didn't seem like much at the time. I guess the good thing is I didn't let them get me down.

Felt like I was moving OK. Missed to the left generally.

Orienteering race 11:30 [4] ***** 1.7 km (6:46 / km) +15m 6:29 / km
shoes: New VJ Spikes

Not at all what I expected. Harder and thicker.

Lost about 1:45 on 5 as I hit 6 and 7 before finding 5.

The rest was decent.

Orienteering race 6:07 [4] **** 1.3 km (4:42 / km) +8m 4:34 / km
shoes: New VJ Spikes

Sprint A.

No mistakes really.

Orienteering 35:00 [2] *** 4.0 km (8:45 / km)
shoes: New VJ Spikes

Control pickup. Time is an estimate of the time moving as opposed to picking up trash and bagging controls.

Sprint B - Splits

Sprint A - Splits

Day 1 Blue - Splits

Friday Nov 10, 2006 #

Cross Training 30:00 [2]

level 5, glute #1

Did some crunches and back extensions afterward.

Thursday Nov 9, 2006 #

Run 1:00:30 [2] 7.5 mi (8:04 / mi)
shoes: 10/2006 Asics

TNT. I got Dasha to run with me for the first half hour.

During that time our splits were 2:08-2:12ish. She did the last one in 1:40. I ran in the middle lane.

Afterward, I did 8 minute miles.

Wednesday Nov 8, 2006 #

Note

The wyattitis is pretty bad today. It was a little worse after my weight workout last week, and a little worse after WCC. Also, tightness has migrated into the hamstring proper from the glute. An ominous sign. Luckily, I don't need to do any hard running this week, (until Saturday) but got to be careful.

If only I could divert z-man's shipment through a BI Inc. front organization, via WY, to PA...

Cross Training warm up/down 10:00 [2]

warmup

Weight training 35:00 [2]

Stayed off the legs, aside from hip ab/adduction and back extensions. Added power on the bench press--up to 170, but only 2 there.

Cross Training 20:00 [3]

Level 5, cross training #3

Bike 20:00 [2]

Easy level 3.

Tuesday Nov 7, 2006 #

Run 1:02:00 [2] 7.7 mi (8:03 / mi)
shoes: Asics

TNT.

Sandy^2 and Jim were there, but I ran solo.

24:18 out, and 24:22 back.

Monday Nov 6, 2006 #

Cross Training 30:00 [2]

Cross training workout #3.

Bike 20:00 [2]

level 4

Sunday Nov 5, 2006 #

Run warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: 9/2006 Integrators

Warmup.

Orienteering race 46:51 [4] *** 6.0 km (7:49 / km) +210m 6:39 / km
shoes: 9/2006 Integrators

Brandywine red.

Decent race. Tom O gave me this notion before I started that I ought to be able to run this course in under 40. That is far out of reach. 43 maybe.

Lost 2-3 minutes.

Red - Splits

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