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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sid

In the 7 days ending Mar 17, 2007:

activity # timemileskm+m
  Swimming1 1:50:00 2.58(42:39) 4.15(26:30)
  Orienteering2 1:38:50 5.53(17:52) 8.9(11:06) 40033 /42c78%
  Weights, Core & Balance2 1:10:00
  Aerobic2 35:00 2.55(13:43) 4.1(8:32)
  Total4 5:13:50 10.66 17.15 40033 /42c78%
averages - sleep:9.5 weight:150lbs

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Saturday Mar 17, 2007 #

Orienteering race 21:02 [3] *** 2.8 km (7:31 / km) +100m 6:22 / km
spiked:12/14c slept:7.5 shoes: Adidas CornerBlitz

First sprint of 2. Uphill start again but found trail and hit 1 readily. Straight forward to 2. Overshoot 3 and lost a 1/2 minute. Control was at a series of rootstocks. Clearing was a bit dubious control description. 4, 5 and 6 were straight forward though others seemed to be have problems. Across creek to 7 passing another control. On the drive down, rivers were flooded with the temperature change but levels were down by Saturday. 8 was a bit tricky but the rest was straight forward to a downhill finish. A few others seemed to be having finishing trouble. Nice start to the spint series in 5th, 3 minutes behind the leaders.

Orienteering race 28:13 [3] *** 2.4 km (11:45 / km) +120m 9:24 / km
spiked:8/13c slept:7.5 shoes: Adidas CornerBlitz

2nd in series. Poor route choice off the bat taking the higher rather than lower trail. 2 through 5 were solid. Major error to 6 cost 5 minutes. Never saw the road junctions correctly and ended up in the wrong woods. Hit 12 and corrected but dropped markedly. Nailed 7, 8 and 9. Slight error at 10 as control was in the centre on monuments and ran exterior. Major route choice mistake to 11, going through the woods lost in before instead of running the clearings, cost 1 minute. Back to 12, previously hit and passed a few people coming home. Uphill finish, not much of a problem. Major mistakes in the second race cost one postion, back to 6th finish as in the Short Pig.

Friday Mar 16, 2007 #

Orienteering race 49:35 [3] *** 3.7 km (13:24 / km) +180m 10:47 / km
spiked:13/15c slept:8.0 weight:150lbs shoes: Adidas CornerBlitz

First day of the Flying Pig. The idea was to take it easy and build for the weekend races. The start was uphill and I took it easy on the trail, passed the trail junction and went down the ravine hitting control 1 readily. Took a side hill best route to 2, passing another control on the way. Mistake going to 3. Was planning on climbing north ridge but did not look a compass and climbed the west ridge. At the top went the wrong way on a road before checking compass, noting error and reversing. Except for the time lost, this turned out to be the best way to 3 as the road lead to a clearing and ready ridge running to 3. Rootstocks gave quick reference points. Over the hill to 4 and ridge running to 5 went well. Down hill to clearing above 6 was straight forward as was 7 & 8. People overshooting 8 was noticed. 9 was in spaghetti and went on bearing. Got a bit low but judging lower clearing proximity hit 9. Bearing over more spaghetti to 10 and 11. 12, 13, 14 & 15 were down hill off the trail run earlier and just off in clearings near the finish. Overall, a good start to the weekend though the one error cost over 5 minutes

Tuesday Mar 13, 2007 #

Swimming 1:50:00 [3] 4.15 km (26:30 / km)

MTC Swim with Coach Ken. 1000 m warmup, 300m pull, 300 m backstroke, 200m breaststroke, 100m breast pull and 100m free. 9 sets of 150m rest :20, 2 x 50m on1:10 and 100 m on 2:15. Glide felt great and did the 50m about :55 cruising and 100m in 1:55. Body felt tight in water. I can tell when I am swimming well as I feel the end of my stroke tickle the hair on my legs. I guess that is why male swimmers shave their legs.

Aerobic (Elliptical) 10:00 [3] 0.85 mi (11:46 / mi)
shoes: New Balance Cross Trainers


Weights, Core & Balance (Arms) 20:00 [5]

Arms a bit tired after swimming but did max weight for 10 reps. Pulled a right lower back muscle near the end.

Weights, Core & Balance 10:00 [3]

Balance was not as good as was doing 2 days in a row.

Monday Mar 12, 2007 #

Aerobic (Elliptical) 25:00 [3] 1.7 mi (14:42 / mi)
slept:8.0 weight:150lbs shoes: New Balance Cross Trainers

Warmup for weights.

Weights, Core & Balance (Legs) 15:00 [5]

Maximum leg weight reps of 10 to exhaustion.

Weights, Core & Balance 10:00 [3]

Ball crunchs 3 sets of 3 types 20 each and finish with raises.

Weights, Core & Balance 15:00 [3]

Bossus balancing, both sides one leg. Coordination is getting better which should add to leg strength. Leg stretch afterwards.

Sunday Mar 11, 2007 #

slept:9.0 (sick)

Still got the touch of something so will take it easy before the Flying Pig.

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