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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending May 17, 2009:

activity # timemileskm+m
  Run6 4:53:55 12.77 20.55
  Orienteering3 2:48:40 12.05 19.4 425
  Bike3 1:50:00 16.01 25.77
  Weight training1 30:00
  Map hike1 10:00
  Total7 10:12:35 40.83 65.72 425

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Sunday May 17, 2009 #

Run warm up/down 7:00 [1]
shoes: Spring 2009 Integrators

Cold, quick warmup.

Orienteering race 1:20:07 intensity: (1:05:07 @3) + (15:00 @4) *** 12.4 km (6:28 / km) +230m 5:55 / km
shoes: Spring 2009 Integrators

Buffalo Blue Long. Basically, a crappy race.

Saturday May 16, 2009 #

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Easy warmup before the middle.

Orienteering race 31:25 [4] **** 4.5 km (6:59 / km) +145m 6:01 / km
shoes: Spring 2009 Integrators

Buffalo Blue Middle. Very nice, very fun course.

I had a good, but not great run. I think I had 2 up to 3 minutes of mistakes (if very charitable.) So, even if completely clean, I wouldn't have been close to Hawkins. Still, my technique has room for improvement.

I very much enjoyed it though.

Run warm up/down 8:00 [1]
shoes: Spring 2009 Integrators

Before the sprint. Because of some rain, I cut my warmup short.

Orienteering race 12:08 intensity: (9:08 @4) + (3:00 @5) *** 2.5 km (4:51 / km) +50m 4:25 / km
shoes: Spring 2009 Integrators

Buffalo Blue Sprint. Another really fun course. The kind of sprint I like--basically, just running.

I did pretty well. I could have had slightly better flow, and been a little cleaner/straighter on 4-6.

I could have improved by maybe 20 seconds, which would have not been enough to touch Ross.

Run hills 20:00 intensity: (10:00 @2) + (7:30 @3) + (2:30 @4)
shoes: Spring 2009 Integrators

Hammer suggested some hill repeats on the ski slope. (Hans was doing them) so I thought it was a good idea and joined in. They were done at an easy-moderate effort.

Friday May 15, 2009 #

Bike 20:00 [2] 6.4 mi (3:07 / mi)

Level 8 hills.

Run 10:00 [2]
shoes: Reebok Bobby Curtis

Level 7 hills, 7mph.

Run intervals 30:00 intensity: (2:00 @1) + (20:15 @2) + (7:45 @4)
shoes: Reebok Bobby Curtis

Easy intervals. 0.5%

After 5 minute warmup at 6mph, did 4 x 80 seconds @ 11mph, 1:20 @ 6mph.

Then 4 minutes @ 6.
Then 2 x 45 seconds at 12 mph with 1:15 in the middle.
Then 2 minutes @ 6 and 1 more minute at 11mph.

Just right. A little tight, but not so much.

Thursday May 14, 2009 #

Run 1:00:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills, 7mph. Perfect, except for aggravating and exacerbating the chafing.

Wednesday May 13, 2009 #

Run 1:00:00 [2]
shoes: February 2008 Asics

Easy run. Legs felt horrible for first 30 minutes, and then loosened up a bit. But, then the chaffing got bad.

Weight training 30:00 intensity: (10:00 @2) + (20:00 @3)

Machines for 10 and circuits for 20. Last circuit with 15s because some guy took the 20s and I didn't want to wait.

Bike 30:00 [3] 9.61 mi (3:07 / mi)

Level 9 hills.

Note

My legs are definitely not so happy. I need an easy day tomorrow.

Tuesday May 12, 2009 #

Note

Franklin Park [DIRECTING]

Run tempo 1:28:55 [3] 12.77 mi (6:58 / mi)
shoes: Reebok Bobby Curtis

Nice run. Legs felt poor--stiff, tight, sore--but I moved OK nonetheless. A few moments on the way out, I was moving at a pretty sick rate (e.g., when 'Magnificent' was playing.) The way back was more measured.

Out in 45, back in 43:55 (with some delays at the crossing on the way back.)

Route: http://www.gmap-pedometer.com/?r=2817584

Orienteering 35:00 [2] **
shoes: Salomon XCR

Hanging controls and vetting Dasha's hangs for the Park O at Franklin Park. A bit of a rush, because we didn't get there until 5:30. Traffic was terrible. 50 minutes to go < 5 miles.

Orienteering 10:00 [1] **
shoes: Salomon XCR

Picking up a few.

Map hike 10:00 [1] **
shoes: Salomon XCR

Retrieving controls and Michael Commons. (The former successfully, the latter, not so much.)

Monday May 11, 2009 #

Note

Trying to figure out my training for this week. My legs didn't feel so fresh last week. It took until the weekend for my calves to loosen up, and I never felt like they were fresh.

I didn't really care how I went into the BG with respect to legs, but I want to have good legs for BFLO. I do want 10 hours this week, but want to do a little speedwork. I also feel like I have a minor cold (or allergies?) I think I will do a long run Wednesday and keep it easy every other day. Maybe sub in another hour of biking?

Bike 1:00:00 [1]

Level 8 hills

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