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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Jan 29, 2006:

activity # timemileskm+m
  orienteering2 3:36:20 2.17 3.5
  running2 1:45:19
  strength & stretching2 45:00
  Total6 6:06:39 2.17 3.5

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Sunday Jan 29, 2006 #

orienteering race 36:20 [4] 3.5 km (10:23 / km)

Reasonably clean brown course. Could have been a tad more aggressive in a couple of places and could have pushed harder given the length in a few more, but overall a good race. Pizza afterwards to celebrate Clem's birthday. Fine way to end a good weekend.

Saturday Jan 28, 2006 #

orienteering 3:00:00 [3]

Training organized by Peggy down in Great Falls, VA.

I didn't keep very accurate times, but these are close:

~40 minutes for a hand rail course
~30 minutes for a compass course
~50 minutes for a line-o
~30 minutes for a memory-o (but I just did it as a regular course)
~23 minutes for a really, really fun control picking, mass start, but everyone doing the controls in a different order course
~7 minutes picking up some controls

The line-o was at a walk (trashy woods, funky map) but I tried to move somewhat fast for most of the other exercises. I was somewhat sloppy and my compass work was not great, so I spent a lot of time correcting. Need to work on that.

Great day - lots of fun - thanks Peggy! (and Nadim and Jon who helped hang a lot of the controls)

Thursday Jan 26, 2006 #

strength & stretching 20:00 [1]

Not very motivated this week. Probably good to take an easy week in any case.

Wednesday Jan 25, 2006 #

running 41:53 [3]

Figured out how to set the timer on my watch and ran on Forbidden Drive for a couple miles doing 30 seconds hard, 30 seconds easy; averaged about 9:50 a mile.

Tuesday Jan 24, 2006 #

running 1:03:26 [3]

TNT - eight of us; hill repeats were the drill. Time includes the jog down to the covered bridge (bottom of the hill), 5 repeats using the downhill as the recovery since it's just rocky enough that pushing the pace on the downhill would be too risky in the dark, long route home through the woods jogging a good bit of the hill home. Went to the top of the hill on each repeat even if I had to walk; got further up the hill each time "running", but could walk as fast as I was able to run. Uphill splits: 227, 232, 229, 233, 227.

Monday Jan 23, 2006 #

strength & stretching 25:00 [1]

Longish session after a long day at school.

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