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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wildsky

In the 7 days ending Apr 19, 2009:

activity # timemileskm+ft
  Running4 8:37:31 38.09(13:35) 61.29(8:27) 3891
  bike2 4:05:00 59.75(4:06) 96.16(2:33) 4200
  Trainer/Spin2 1:50:00
  Strength Training2 1:45:00
  Total6 16:17:31 97.83 157.45 8091
averages - sleep:8 weight:174.5lbs

» now

Sunday Apr 19, 2009 #

Running race (orienteering) 2:10:27 [3] 10.25 mi (12:44 / mi) +1814ft 10:54 / mi

Another thrashing. Or was it me that was thrashing about the woods aimlessly. Once again it was impressive to watch. these guys are real good at what the do and I spend way too much time looking behind the WRONG boulders. Generally took longer routes along roads when I should have just went for it cross country. Spend lots of time walking because of all the map detail. I would just try to take it in and focus on the nav.

Great meet excellently run

came in 23-32

Running warm up/down (orienteering) 1:00:00 [2] 2.5 km (24:00 / km) +110ft 22:30 / km

went out with Kevin on his course. Good fun. he won his division white rec (he was the only competitor). He got to stand up in front of the entire crowd and collect his chocolate bar for winning.

Saturday Apr 18, 2009 #

Running warm up/down (road) 18:10 [3] 2.0 mi (9:05 / mi)

warm up before sprint did some strides

Running race (orienteering) 20:29 [4] 2.56 km (8:00 / km) +350ft 6:37 / km
ahr:154 max:176

Great course just like UW with some nice wooded terrain and lots of ope running. Finished 25 out of 70. Hoped I would do better but everyone was super good and fast. took some time to get used to all the details and the 1:5,000. Early on I was reading/walking alot when I could have just looked up and seen the control.

Running warm up/down (orienteering) 27:00 [2] 1.75 km (15:26 / km) +167ft 13:28 / km
ahr:83 max:111

went out with Kevin on his course. Good fun. they got a great pic of him here:

Running race (orienteering) 1:04:26 [4] 10.0 km (6:27 / km) +700ft 5:49 / km
ahr:138 max:163

satuday middle course. It was tough and the competitors were running past me like I was an idiot. So many details on the map to follow i could barely run. It was ok as my goal was to get better with a technical map.

One issue and it was the same with the last A meet - It seems that the controls are hidden very well and unless you are very good at reading all sorts of little dots and slashes on the map, you could stand in the circle and spend minutes looking for the control until - BINGO. that was me I would carefully plod my way along to the circle get there and spend minutes looking behind boulders for the correct one. Kinda depression and not real fun on that part.

i was beat handily 23 out of 33.

The good runners are impressive to watch and they have some serious skilz. Kinda like getting passed by and expert in a mtn bike race.

Running warm up/down (trail) 20:00 [3] 1.5 km (13:20 / km) +200ft 11:05 / km

hike to start with some jogging and paying attention to the model course along the way.

Running warm up/down (orienteering) 55:00 [2] 3.5 km (15:43 / km) +250ft 14:10 / km

shadowing Kevin on his course including carrying him up to the start on my shoulders. I have some great video of him during the meet and need to get it up loaded.

Friday Apr 17, 2009 #

Running (orienteering) 1:00:00 [2] 4.0 mi (15:00 / mi) +300ft 14:00 / mi

First full day back in NY. COC got spook lake map and we practiced. I went out with Kevin and then met up with Sarah, Mathew and Victoria halfway through.

Focused on the terrain, map and features. Lots of great features rocks, and slippery dry leaves. Now I know why orienteers wear spikes

Thursday Apr 16, 2009 #


Travel out to NY day

Wednesday Apr 15, 2009 #

Trainer/Spin (trainer) 1:00:00 [2]
slept:7.5 weight:173lbs

easy shake out spin

Strength Training 45:00 [3]


Tuesday Apr 14, 2009 #

bike (road) 2:05:00 [2] 30.0 mi (4:10 / mi) +2100ft 3:54 / mi
slept:8.5 shoes: Armadillo

same loop without the rain and snow. took it real easy. knee fatigued and aichy but no sharp pains. Ice and heat

Strength Training 1:00:00 [3]

good core and shoulder workout

Running warm up/down (track) 44:01 [3] 5.3 mi (8:18 / mi)
ahr:133 shoes: Asics GT 2110

Day gets progressively harder. Did a track workout of Yasso's 8s tonight

This is the warm up and rest intervals
3.8m warm up
400 rest between 8s

Running intervals (track) 17:58 [4] 4.8 km (3:45 / km)
weight:176lbs shoes: Asics GT 2110

Set my goal for 3:00 for each. Haven't done them in a while and I wanted to get it done. It was the right pace. I had to focus and push all the way through. Why does it seem like the back straight away is longer than the front?

2:59 153
2:59 ???
3:00 150
3:01 148(lost focus first backside and had to work hard to make neg split)
3:00 148
2:59 151


Finally the fun. Mountaineers had the high school pool for kayak roll practice. After the run i just walked over with my boat. The pool felt sooo nice. Worked on rolls, high/low brace, and wet exit reentry.

All done with tired hips/lower half which is good practice.

Great day the only way it could have been better is if I could have squeezed in a bit of gardening

Monday Apr 13, 2009 #

Trainer/Spin (spin class) 50:00 [4]

great class huge turnout. felt great and worked hard under aaron's techno cd

bike (road) 2:00:00 [3] 29.75 mi (4:02 / mi) +2100ft 3:47 / mi
shoes: Armadillo

Misery Training

I don't think that it could have been much worse. 35 degrees and driving rain/snow. This really sucks. Thank God for Ibex and Arc Teryx

Put on my speedplay pedals from my trainer. Knee didn't hurt as much. I will keep using them. I was also thinking that the coumadin is causing my knee to not get better. 2 more weeks and I am off it.

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