Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 29 days ending Feb 29, 2008:

	activity	#	time	miles	km	+m
	Orienteering	12	26:51:43	13.96	22.46	735	68 /	93c	73%
	Jogging	9	4:50:00	12.5	20.12
	Running	7	1:55:15	7.99	12.85	24
	Weightlifting	4	1:25:00
	Swimming	2	20:00
	Total	17	35:21:58	34.44	55.43	759	68 /	93c	73%
	[1-5]	17	26:21:58
averages - sleep:7.4 rhr:54 weight:173.6lbs

6:30

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Monday Feb 25, 2008 #

Note
rhr:65 slept:5.0 weight:173lbs (sick)

Something like the flu. Weakness, fever, chills.

Sunday Feb 24, 2008 #

Jogging warm up/down 1:00:00 [1] 2.0 mi (30:00 / mi)
slept:6.5 shoes: Free Trail pair 2

After very cold night. Tried hard to warm up; couldn't warm up.

Orienteering race 1:26:09 [4] *** 7.0 km (12:18 / km) +255m 10:25 / km
spiked:2/14c (injured) shoes: White Waffle Racers

Complete disaster. Nothing worked today: no brains, no legs, even vision failed. Worst effort in several years. At the finish
all tension disappeared and I fell asleep for a few minutes.

Note

It was a great meet in Tucson. Thanks to all (mikeminium, GuyO, ebone, negniRO, Cristina, Peg Davis) who took care of icarus.

Red2 - Splits

Saturday Feb 23, 2008 #

Event: Western States + Intercollegiate Championships

Orienteering 45:00 [1] ***
spiked:7/8c slept:9.0 shoes: White Waffle Racers

Sunrise. The model event. Had difficulty with one control that was deep in a pit. Instead of just looking around (it was only a few meters away), I stood there looking for footprints of a control thief.Spent
some time trying to figure out green.

Jogging warm up/down 30:00 [1]
shoes: White Waffle Racers

Orienteering race 52:28 [4] *** 5.6 km (9:22 / km) +150m 8:16 / km
spiked:9/11c shoes: White Waffle Racers

Green course at Tucson A meet. Mistakes were minor and amounted to running too long around reentrants and other inefficient route choices.

Orienteering race 21:48 [5] *** 2.9 km (7:31 / km) +90m 6:30 / km
spiked:12/14c shoes: White Waffle Racers

Pretty smooth, if not overly fast up to #6. In looking over the map earlier, I had told myself to check the proper reentrant by keying off the shape of the road. But when I got there I just blew past the road and down the wrong spur. I have a better split on that leg than others who made that error, which is probably due to having predicted that it could occur.
Lost even more time on the next leg, as I started back up toward the road instead of going straight.
The rest was just a cross country race.

Sprint - Splits

Green 1 - Splits

Friday Feb 22, 2008 #

Jogging (treadmill) 30:00 [1]
slept:6.5 shoes: Free Trail pair 2

Orienteering (TrailO) 1:00:00 [1] ***
spiked:6/11c

I do this so infrequently that I have to relearn the rules each time.
I thought the timed controls to be the easiest.

Wednesday Feb 20, 2008 #

Weightlifting (light) 20:00 [1]
slept:6.0 weight:174lbs

Four inches of fluffy snow shoveled.

Jogging warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Free Trail pair 2

Running intervals 20:00 [4]
shoes: White Waffle Racers

At the indoor track.
1x200(36) 3x400(76-77-78) with about 3 min between and all sandwiched between some straightaways.

Tuesday Feb 19, 2008 #

Weightlifting (explosive) 15:00 [3]
rhr:49 slept:7.5 weight:174lbs

Pulling the bar off the rack/Squat jumps with weight/Fast stiff-legged deadlifts.

Running (treadmill) 15 [3] 1.5 mi (10 / mi) +24m 10 / mi
ahr:150 max:183 shoes: White NB 205 pair 3

A sequence of progression intervals of about 40 seconds each. Last one at 12mph.

Swimming warm up/down 10:00 [1]

Note

I am taking myself off the disabled list

Sunday Feb 17, 2008 #

Jogging warm up/down 30:00 [1]
slept:9.5 weight:177lbs shoes: Black/Red Free Xtrain

Orienteering race (time trial) 22:30 [4] ** 2.57 km (8:45 / km) +85m 7:31 / km
spiked:12/13c shoes: Black/Red Free Xtrain

Re-ran Bugsy (2:16, 3:05, 3:25, 2:25, :46, :26, 1:03, :51, 1:33, 1:12, :47, 1:56, 1:19, 1:19)
Heavy rain, so I overdressed for the warm temps. Ice everywhere and where there wasn't ice, there was slick mud.
Took a few falls and was stranded on a muddy bank. A strong gust hit at the run-in and almost sent me backwards.
Error on way to #4: got to high. I was tending to contour around, but straight to #4 is acrross a shallow re-entrant.

Orienteering race (time trial) 11:56 [4] *** 1.82 km (6:33 / km) +75m 5:26 / km
spiked:9/9c shoes: Mick Joggers

Ran Machine Gun (1:22, 1:17, :53, :38, 1:51, 1:22, 1:12, :29, 1:57, :50). Shed some clothing
and changed into my Mick Joggers. Also, added gloves (for gripping the thorn branches
for support). Was not familiar with the course, as I had changed it at the last minute. Made two navigational
errors: having punched at #4, I exited with 180deg error, and then I still had difficulty finding #5 on the
map. Similar at #8, I couldn't pick up the red line to #9 and had a hard time finding it.

Saturday Feb 16, 2008 #

Orienteering (field work) 1:00:00 [1] **
slept:9.0 weight:178lbs shoes: Black/Red Free Xtrain

Weightlifting (medium) 30:00 [3]
shoes: Black/Red Free Xtrain

Running hills 15:00 [4]
shoes: Black/Red Free Xtrain

2x3xShort steep hills (jog down between reps and situps between sets)

Thursday Feb 14, 2008 #

Running tempo (treadmill) 30:00 [4] 4.0 mi (7:30 / mi)
ahr:165 max:181 slept:7.0 weight:174lbs shoes: White NB 205 pair 3

Gradually sped up until HR went above 175 then slow until HR below 165 and so on; got up to 12mph at one point. Wore ankle brace. Ankle was very sore near the beginning then got better as it warmed up.

Swimming warm up/down 10:00 [1]

Wednesday Feb 13, 2008 #

Jogging warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
slept:7.0 weight:175lbs shoes: White Waffle Racers

Running (sprints) 15:00 [3]
shoes: White Waffle Racers

At indoor track. Ankle was feeling sore, so I knocked off early.

Tuesday Feb 12, 2008 #

Weightlifting (medium) 20:00 [3]
slept:8.5 weight:175lbs

Jogging warm up/down 30:00 [1] * 3.0 mi (10:00 / mi)
shoes: Black/Red Free Xtrain

To and from the gym in freezing rain.

Sunday Feb 10, 2008 #

Orienteering ((control pickup)) 1:00:00 [1] *
slept:9.5 weight:174lbs shoes: Free Trail pair 2

Picked up 22 controls from the Valentine Hunt. Had help from kingofpain and mikeminium for the rest.
Also thanks to kingofpain who acted as epunch jockey. And thanks to cedarcreek and vmeyer for some long distance consulting work.
Here are the winners for the 4 courses
Bugsy Mike Minium OCIN 22:35
Machine Gun Gerald Yip OCIN 12:57
Scarface Gerald Yip OCIN 22:42
white The Speedys Bond MVOC 34:29

Saturday Feb 9, 2008 #

Orienteering (control placement) 3:00:00 [2] **
ahr:105 max:150 rhr:49 slept:7.0 weight:155lbs shoes: Black/Red Free Xtrain

Orienteering race 21:52 [3] *** 2.57 km (8:31 / km) +80m 7:22 / km
ahr:151 max:171 spiked:11/13c shoes: Black/Red Free Xtrain

Pre-ran Bugsy, one of the courses for tomorrow. (1:40, 3:40,3:15,1:59,1:10,:37,:51,:53,1:15,1:34,:34,2:27,:57,:56)
It was dark and mushy and I had been out for 3h, so I'm thinking that someone
will be able to break 20min tomorrow in the bright sun and frozen ground.

Friday Feb 8, 2008 #

Orienteering (control placement) 2:00:00 [1] *
slept:5.0 weight:176lbs shoes: Black/Red Free Xtrain

Tuesday Feb 5, 2008 #

Jogging warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
slept:8.0 weight:174lbs shoes: Black/Red Free Xtrain

Running intervals 20:00 [4] * 4.0 km (5:00 / km)
ahr:165 max:186 shoes: Black/Red Free Xtrain

Relaxed 800s at track. 5x800 in 3:20-3:25 with 90s rest. Trying to read map through fogged up
glasses made this tough.

Orienteering (drafting) 2:00:00 [0]

Monday Feb 4, 2008 #

Jogging warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
slept:7.0 weight:175lbs shoes: White Waffle Racers

Running hills 15:00 [3]
shoes: White Waffle Racers

3x2xshortsteephill (jog down between reps and situps between sets).
Ran without ankle brace.

Orienteering (drafting) 2:00:00 [0]

Sunday Feb 3, 2008 #

Orienteering (field checking) 2:30:00 [1] ***
ahr:100 slept:8.0 weight:177lbs shoes: Black/Red Free Xtrain

Orienteering (drafting) 4:00:00 [0]

Saturday Feb 2, 2008 #

Orienteering (field checking) 3:00:00 [1] ***
ahr:100 shoes: Black/Red Free Xtrain

Orienteering (drafting) 1:00:00 [0]

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