Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending May 18, 2009:

activity	#	time	miles		km		+m
Run	7	5:23:55	12.77		20.55
Orienteering	3	2:48:40	12.05		19.4		425
Bike	3	1:20:00	26.01	(3:05)	41.86	(1:55)
Cross Training	1	30:00
Weight training	1	30:00
Map hike	1	10:00
Total	7	10:42:35	50.83		81.81		425

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Monday May 18, 2009 #

Note

The bonus features of Winsplits online are really neat. Eg., the "Pack index" actually seems rather accurate based on this weekend.

Note

The Buffalo meet was really great. So glad I went.

It wasn't mind blowing orienteering, but it was as fun as any I've done recently. They did a nice job.

Bike 30:00 [2] 10.0 mi (3:00 / mi)

Level 9 hills

Cross Training 30:00 [2]

Level 8 hills. About 10 minutes was backwards motion.

367 calories.

Run 30:00
shoes: Reebok Bobby Curtis

Level 8 hills. 10 minutes at 7mph, the rest at 6.

Note
(injured)

Middle right hamstring is quite tight. Noticed this very slightly at the end of last week. It was fine after Saturday but not after Sunday.

Nothing to be too worried about, but need to watch it over the next few days. Maybe no racing tomorrow.

Note

Increased cycles for my calisthenics circuit from 3 to 4.

Sunday May 17, 2009 #

Event: soapstone mountain

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

Cold, quick warmup.

Orienteering race 1:20:07 *** 12.4 km (6:28 / km) +230m 5:55 / km
shoes: Spring 2009 Integrators

Buffalo Blue Long. Basically, a crappy race.

Long - Blue - Splits

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival

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 *** 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
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.

Middle - Blue - Splits

Sprint - Course 3 - Splits

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
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

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 #

Event: CSU Franklin Park Park-O

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.)

Note

http://www.flickr.com/photos/18115983@N00/35284263...

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