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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Nov 2, 2007:

activity # timemileskm+m
  Orienteering3 2:56:37 11.12 17.9 430
  Run5 2:44:20 3.06 4.93
  Cross Training2 1:00:00
  Weight training1 50:00
  Map hike1 20:00
  Total7 7:50:57 14.19 22.83 430

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Friday Nov 2, 2007 #

Event: US Champs

Orienteering warm up/down 12:00 [2]

Sprint model

Run warm up/down 30:00 intensity: (10:00 @1) + (20:00 @2)


Orienteering race 16:54 [4] *** 2.9 km (5:50 / km) +100m 4:58 / km


Map hike 20:00 [1] ***

Around the classic model area.

Just walking. Running would have been more useful to prepare for the next day but the leg wouldn't have any of that.

Thursday Nov 1, 2007 #

Cross Training 30:00 [2]

Level 4 cross training.

Wednesday Oct 31, 2007 #


3 x 200 Advil last night and this AM. Massage last night.

Going to repeat massage and light running tonight.

Run 44:20 [2]
shoes: 9 2007 Saucony

TNT. Track was closed so ran around the fields for a while at a very easy pace. No pain but faint tightness. EricW and TomO were there too.

Tuesday Oct 30, 2007 #


Sitting on a heating pad at work.

Will do a slow run tonight.

Run 1:00:00 intensity: (10:00 @1) + (50:00 @2)


Ran out with Sandy and back with Sandy and Dasha. Walked the hill up.

Running at Sany's pace did not cause any pain, but there was tightness. Like a knot of some sort.

Walking up the hill did not cause any pain.

Monday Oct 29, 2007 #


Pretty concerned about the hamstring(s)--especially the right one. They were tight ever since intervals Wednesday and the feeling in the right one at the end of the race Sunday was not normal tightness.

I didn't do any stretching last night and will baby them for a couple days.

Weight training 50:00 [3]

Worked over everything hard for 50 minutes. A little legs (ab/aductions) 3x30 back extensions, and leg extensions (apparently, Dasha's sports medecine book suggested that leg extensions aren't good for hamstring injuries... who knew?!).

Lots of upper body. Actually, it is hard to lift weights without much downtime for 50 minutes. It gets a little boring and is a bit tiring.

Anyway--hear me now and believe me later--if a muscle hurts, give it company.

Cross Training 30:00 [2]

Level 5 cross training. 414 calories.

No acute pain or real tightness detected, but it felt like that was right at the edge of what would induce it.

Sunday Oct 28, 2007 #

Run warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: May 2007 Integrators

Wamup. Around the lake. Legs didn't feel perky.

Orienteering race 57:00 [4] **** 7.7 km (7:24 / km) +230m 6:26 / km
shoes: May 2007 Integrators

Not sure what my time is--probably between 55 and 57.

Decent race but sloppy in the beginning. Need to do a better job reading the map. Second meet this year that I went to the wrong control when the line is drawn to another control. Don't want to moan about it, but it is frustrating. I've done that as a course setter myself, but I'd like to think I did a nicer job with it. I'll have to post some examples.

Wyatt caught up with me ~halfway through and we were together to the end, each making small-medium bobbles on a different control. I got slightly ahead on the penultimate control but noticed acute hamstring discomfort gor the last couple hundred meters.

Run warm up/down 5:00 [1]
shoes: May 2007 Integrators

Very short cooldown with Wyatt.

Saturday Oct 27, 2007 #

Run warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: May 2007 Integrators


Orienteering race 35:43 [4] *** 6.3 km (5:40 / km) +100m 5:15 / km
shoes: May 2007 Integrators

Washington Crossing Red.

I did accomplish the goal of finally breaking 6 minute/KM here. Oddly enough, it wasn't a great run, but still pretty good. Just some bobbles towards the end.

Orienteering 5:00 [2] 1.0 km (5:00 / km)
shoes: May 2007 Integrators

Cooldown with Speedy.

Orienteering race 50:00 intensity: (30:00 @2) + (20:00 @3) ***
shoes: Lop

Myrick night score O.

One of my best night Os ever. Did not race it at all, but just banged out control after control. Only error was taking one control in the wrong order. And the wrong way around one building. Otherwise, almost perfect.

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