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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: z-man

In the 7 days ending Jun 26, 2011:

activity # timemileskm+m
  Orienteering2 2:49:18 13.17(12:51) 21.2(7:59) 730
  Running2 50:20 1.24 2.0
  Cross-training1 30:00
  Total5 4:09:38 14.42 23.2 730

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Sunday Jun 26, 2011 #

Orienteering race 1:34:08 [4] 11.0 km (8:33 / km) +380m 7:18 / km

WPOC Day 2 - Knew in advance that this would be a much tougher course than yesterday with less trails and more hills so wanted to try to keep even pace for the entire course. Started out well, nailing first 4 bags, then got stuck in the dark green on the way to #5 which took me some time to get through. Then had bubble on #8 as I got pulled off my bearing by the briers and had to comb the area a bit. Took the trail to the right to #11 and a trail to the left to #12. Then ran into a fallen tree hidden by the ferns on the way down to #13 and smacked my already bruised knee in roughly the same area as at TT. Walked off the initial pain and continued to run. Had a big error at #15 as I overran the little stream into the next reentrant and had to fight back trough the green. Then wobbled around final controls. After finishing pulled up my right pant and was rewarded with a sight of a nice bump and a bruise on my achy knee. This seem all too familiar to the bruise I received at TT. The joint began to stiffen up while waking back to the camping site where I iced it profusely. Will know more about the damage in the next few days. Just bad luck with this knee thing I guess.

Saturday Jun 25, 2011 #

Orienteering race 1:15:10 [5] 10.2 km (7:22 / km) +350m 6:17 / km

WPOC Day1 - Started late after a 6 hours drive. On the way to #1 glanced at the entire course and saw that a lot of it would be on trails. Wasn't feeling particularly fast, and knee started to nag after the first downhill, but I focused on having a clean race. Was doing ok, untill #12 where I didn't take the best route by going out to the road and stayed on a curvy trail instead where I took a spectacular fall by sliding head first and muddying my map. Then had another error on #14 where I fought with the dense veg that wasn't quite shown on the map. This drained me, and I started to fade and make small errors on each subsequent controls. Overall not a bad race, but could have been cleaner. Fell a total of 5 times on the course and stepped into a hole knee deep once. Really liked the course and having plenty of routes to chose from.

Friday Jun 24, 2011 #

Running 10:00 [3] 2.0 km (5:00 / km)

A quick jog in Verona park. Was on Advil for the past 3 days to calm the knee pain down. Had a weird encounter with a she-deer near by where I do my pull-ups. As I was finishing the loop around the park, it jumped out of nowhere by my left side and was flying towards me. I didn't know whether it wanted to attack or mate with me. But then about 2 meter from me it abruptly stopped and turned back. I latter saw it attacking other joggers. I can totally see it trying to chase a car next time and that would be the end of it.

Tuesday Jun 21, 2011 #

Running 40:20 [3]

Easy run on trails at Eagle Rock with a few incursions into the wood here and there. Was sad to find many gullies on my favored trail after last week's washouts. Planning to do some O-ing on Thursday if everything falls in place.

Monday Jun 20, 2011 #

Cross-training 30:00 [3]

Usual set of exercises with free weights and thera bands. Plus some light stretching while watching netflix.

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