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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: z-man

In the 7 days ending Aug 25, 2008:

activity # timemileskm+m
  Orienteering2 2:37:30 7.95(19:48) 12.8(12:18) 130
  Running2 53:50 6.8(7:55) 10.94(4:55)
  Total4 3:31:20 14.75(14:20) 23.74(8:54) 130

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Sunday Aug 24, 2008 #

Orienteering 1:47:50 [3] 9.1 km (11:51 / km)

COC Long: After sleeping rather well at night I was ready to battle it in the long. Strangly the same thing happened twice to me right from the start, I almost skipped (didn't notice) the fist control on the map which was on the same line as the #1 and was ready to spike #2 when I realized I had first to crawl in the green to get the first one. Of all the legs this was my least favorate one. Nevertheless, I did manage to skip #6 which was on the same line as #7, I guess this was my fate that day. It seemed that there was something wierd in the area of #4 and #5, angles just didn't make sense. #8 was the kind of bag where you can't help but pray that you don't miss it, or else. I had a few good legs but that's about it. Once again I had issues with vegetation and bad footing. There were times when I forced to walk and by the end of the race my back was aching from amount of bending I've done on the course. I can't say I didn't enjoy Oing that day, but this was definity one of the, if not the most, toughest runs I've ever had. I believe that tweaking the couse a bit to avoid some really nasty veg would've probably helped, but I as said before one need a different set of skills to do well in there.

Saturday Aug 23, 2008 #

Orienteering 49:40 [4] 3.7 km (13:25 / km) +130m 11:25 / km

COC Middle. Tough place to race, bad footing, thick woods, lots of deadfall and sketchily mapped vegetation. Much like in a lottery one could've easily get lucky with a path in the green and shave off a half a minute on a split. I got lucky as many times as I was unlucky, I hit #4 by accident and missed #5 despite being careful. In reality, I only had one bad mistake on #6 (7min) other than that it was an ok race for me. I thought I kept seeing the bottom of reentrant thus thinking I was too low and eventually decided to go down where I found the bag. I can't recall many places where I could freely run and not look under my feet. I thought the cousre was fair and even interesting in its own way despite how tough it felt. Wish we went to the model, still this terrain requires a different set of skills that one just can't get overnight.

Wednesday Aug 20, 2008 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Went to PP, haven't run there in ages, it was a nice change from my usual quick run around the house. Did 3 hill intervals at 180 max/HR 1:08, 1:04, 1:07, i think my PR on this hill is like 59sec back when I ran there with Boris.
Looked over my log and dug up my PR times.

400m -- 63 sec at Victory Field timed by Greg
1km -- 2:58 at Victory Field timed by Greg
5km -- 17:17 again at Victory Field timed by Greg (ran this one with Boris)
8km -- 28:28 road race in Central Park
10km -- 36:40 road race in Central Park in the Winter
Half-Marathon - 1:24:15 Staten Island with Greg (had some issues with L-Shoulder)

This was all back in 2003 before I broke my ankle. The plan is to run 3km under 10min on a track sometime this Fall, that is if all goes well, and eventually build up my base again (ditch the GU).

Tuesday Aug 19, 2008 #

Running 23:50 [3] 4.5 km (5:18 / km)

Easy run to MB and back, calves still tight, need a hot sauna or something.

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