Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
Jogging	27	22:23:00	113.45	(11:50)	182.59	(7:21)	334
Orienteering	12	10:03:12	31.8		51.17		1630	91 /	98c	92%
Running	14	5:27:34	38.28	(8:33)	61.6	(5:19)	561
Weightlifting	8	2:19:00
Swimming	4	1:05:00
Nordic Track	1	15:00
Total	29	41:32:46	183.53		295.36		2525	91 /	98c	92%
[1-5]	29	40:02:46

2:30

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Thursday Apr 30, 2009 #

Running 50:00 [2] 5.5 mi (9:05 / mi)
shoes: Hallo'en Waffle Racers

progression

Wednesday Apr 29, 2009 #

Jogging 35:00 [1] 3.3 mi (10:36 / mi)
shoes: White NB 205 pair 3

Jogging warm up/down 40:00 [2] * 4.0 mi (10:00 / mi) +150m 8:57 / mi
shoes: White Waffle Racers

Running hills (fartlek) 27:30 [4] 6.0 km (4:35 / km) +250m 3:48 / km
ahr:151 max:182 shoes: White Waffle Racers

including 3 x dark side.
(Didn't hit the times (or the HR) that I did a month ago)

Tuesday Apr 28, 2009 #

Jogging 25:00 [1] 2.0 mi (12:30 / mi) +20m 12:07 / mi
shoes: Free 3.0 13

Jogging warm up/down (track) 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Hallo'en Waffle Racers

Running (track) 5:00 [4] 1.0 mi (5:00 / mi)
shoes: Fancy spikes

drills and sprints

Weightlifting (medium) 10:00 [3]

something new

Monday Apr 27, 2009 #

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +8m 11:43 / mi
shoes: White NB 205 pair 3

Running (treadmill) 26:30 [2] 3.0 mi (8:50 / mi)
shoes: White NB 205 pair 3

progression

Running 40:00 [1] 4.0 mi (10:00 / mi)
shoes: Free 3.0 13

Another lilac loop

Sunday Apr 26, 2009 #

Event: COO Ohio State University

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Free 3.0 13

Jogging warm up/down 20:00 [1] 1.75 mi (11:26 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race 40:00 [4] *** 6.0 km (6:40 / km)
spiked:20/20c shoes: Hallo'en Waffle Racers

Jogging 1:05:00 [2] 5.0 mi (13:00 / mi)
ahr:115 max:130 shoes: Free 3.0 13

The sociology of lilacs: This time of year I like to run in the older, poorer neighborhoods to see the lilacs. The older/poorer the neighborhood, the more lilacs.

Saturday Apr 25, 2009 #

Event: Camp Ransburg O-Meet

Jogging warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: John Deere Spikes

Orienteering race 1:27:00 [4] *** 7.0 km (12:26 / km) +390m 9:43 / km
spiked:12/13c shoes: John Deere Spikes

Jogging 15:00 [1] 1.25 mi (12:00 / mi)
shoes: Free 3.0 13

Red - Splits

Friday Apr 24, 2009 #

Jogging warm up/down 50:00 [1] 4.3 mi (11:38 / mi)
shoes: White Waffle Racers

Running (track) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers

Some hurdles and then some sprints on the grass

Jogging warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Free 3.0 13

Weightlifting (medium) 15:00 [3]

Thursday Apr 23, 2009 #

Jogging 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Free 3.0 13

Wednesday Apr 22, 2009 #

Jogging warm up/down (treadmill) 11:00 [1] 1.0 mi (11:00 / mi) +8m 10:44 / mi
shoes: White NB 205 pair 3

Running (treadmill) 18:00 [2] 2.0 mi (9:00 / mi) +16m 8:47 / mi
ahr:135 shoes: White NB 205 pair 3

progression

Swimming 15:00 [2]

Jogging warm up/down 20:00 [1] ** 1.8 mi (11:07 / mi)
shoes: John Deere Spikes

Orienteering 20:00 [4] *** 2.5 km (8:00 / km) +135m 6:18 / km
shoes: John Deere Spikes

Map memory exercise

Tuesday Apr 21, 2009 #

Jogging warm up/down (track) 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Hallo'en Waffle Racers

Running intervals (track) 9:00 [3] 2.2 km (4:05 / km)
shoes: Hallo'en Waffle Racers

4x(400m fast /200m walk)
splits: 85/86/87/81

Monday Apr 20, 2009 #

Jogging 30:00 [1] * 2.5 mi (12:00 / mi) +30m 11:34 / mi
shoes: White NB 205 pair 3

Jogging warm up/down 35:00 [1] * 3.0 mi (11:40 / mi)
shoes: White Waffle Racers

Weightlifting (medium) 20:00 [3]

Running 8:00 [3] 1.0 mi (8:00 / mi)
shoes: White Waffle Racers

Boulevard fartlek

Sunday Apr 19, 2009 #

Orienteering 1:10:00 [1] *** 5.0 mi (14:00 / mi) +100m 13:11 / mi
shoes: Free 3.0 13

Forest running was too hard, so was mostly on trails.

Saturday Apr 18, 2009 #

Event: Yankee Springs - SMOC

Jogging warm up/down 35:00 [2] 3.0 mi (11:40 / mi)
shoes: Free 3.0 13

Inadvertently parked a couple of miles from the start.

Orienteering race 1:06:30 [4] **** 5.8 km (11:28 / km) +210m 9:42 / km
spiked:10/11c shoes: John Deere Spikes

Although my route choices were less than ideal (I could have done more to manage climb), my only bobble was on C6 where I got turned around on a hillside and was about 100m N of where I wanted to be (couple of mins error).

Orienteering 15:00 [1] ** 1.0 km (15:00 / km)

Too dark to do anything useful

Green - Splits

Friday Apr 17, 2009 #

Jogging 30:00 [1] * 2.5 mi (12:00 / mi)
shoes: Free 3.0 13

Jogging warm up/down 40:00 [1] * 3.5 mi (11:26 / mi)
shoes: Hallo'en Waffle Racers

Running tempo (grass) 4:27 [3] 1.0 km (4:27 / km)
ahr:157 max:165 shoes: Hallo'en Waffle Racers

Running intervals (grass) 4:00 [4] 1.2 km (3:20 / km)
ahr:135 max:173 shoes: Hallo'en Waffle Racers

8x150m with walk back recovery
splits: 29/27/26/26/26/25/26/24

Jogging warm up/down (treadmill) 11:00 [1] 1.0 mi (11:00 / mi) +8m 10:44 / mi
shoes: Free 3.0 13

Weightlifting (medium) 15:00 [4]

Thursday Apr 16, 2009 #

Jogging warm up/down (track) 25:00 [1] 2.0 mi (12:30 / mi)
shoes: White Waffle Racers

Running intervals (track) 30:00 [3] 5.0 km (6:00 / km)
shoes: White Waffle Racers

50x(65fast/35walk)

Wednesday Apr 15, 2009 #

Jogging (treadmill) 20:00 [1] 1.75 mi (11:26 / mi)
shoes: White NB 205 pair 3

Weightlifting (light) 10:00 [2]

Jogging 1:05:00 [2] 6.05 mi (10:45 / mi)
shoes: Free 3.0 13

Tuesday Apr 14, 2009 #

Jogging 22:00 [1] 2.0 mi (11:00 / mi)
shoes: White NB 205 pair 2

Monday Apr 13, 2009 #

Jogging warm up/down (treadmill) 21:00 [1] 2.0 mi (10:30 / mi) +20m 10:11 / mi
shoes: Free 3.0 13

Weightlifting (light) 39:00 [3]
ahr:145

circuit with lots of machines (weights and aerobic) and dumbells

Sunday Apr 12, 2009 #

Jogging 54:00 [1] 5.0 mi (10:48 / mi)
shoes: Free 3.0 13

C • Recovery 16

Orienteering (field checking) 1:00:00 [1] ** 3.0 mi (20:00 / mi)

Saturday Apr 11, 2009 #

Event: ORRRC Twin Creek 10k Trail Race

Event: OCIN Easter Egg orienteering

Jogging warm up/down 35:00 [1] ** 2.5 mi (14:00 / mi) +40m 13:20 / mi
shoes: White Waffle Racers

1miwu, 1.5mcd

Running race (trail) 49:07 [4] 10.0 km (4:55 / km) +295m 4:17 / km
shoes: John Deere Spikes

muddy

C • How dumb I am 2

Orienteering 30:00 [1] ** 1.5 km (20:00 / km) +30m 18:11 / km
shoes: Free 3.0 13

white course with Q

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Free 3.0 13

Friday Apr 10, 2009 #

Jogging 1:10:00 [1] * 6.0 mi (11:40 / mi)
shoes: Free 3.0 13

Thursday Apr 9, 2009 #

Jogging warm up/down (track) 50:00 [1] 4.6 mi (10:52 / mi)
shoes: White Waffle Racers

Running intervals (track) 25:00 [3] 2.5 mi (10:00 / mi)
shoes: White Waffle Racers

40x(50fast/50walk)

Orienteering (armchair) 15:00 [0] **

Wednesday Apr 8, 2009 #

Orienteering (armchair) 1:00:00 [0] ***

Recreating the Friday course and accounting for the overall field's performance.

Jogging warm up/down (track) 25:00 [1] * 2.0 mi (12:30 / mi)
shoes: White Waffle Racers

Running (track) 3:00 [4] 0.8 km (3:45 / km)
shoes: White Waffle Racers

drills

Weightlifting (medium) 15:00 [4]

Swimming 15:00 [1]

Orienteering (armchair) 15:00 [0] **

RG for long

Tuesday Apr 7, 2009 #

Jogging 1:05:00 [1] * 5.5 mi (11:49 / mi)
shoes: Free 3.0 13

Monday Apr 6, 2009 #

Jogging warm up/down (treadmill) 20:00 [1] 1.5 mi (13:20 / mi)
shoes: White NB 205 pair 3

Swimming 15:00 [1]

Sunday Apr 5, 2009 #

Jogging warm up/down 45:00 [2] 3.5 mi (12:51 / mi)
shoes: John Deere Spikes

Waiting to pre-run.

Orienteering race 51:02 [4] *** 5.8 km (8:48 / km) +290m 7:02 / km
spiked:10/10c shoes: John Deere Spikes

Fatigue was the overwhelming factor in this race. It will be interesting to look at route gadget and see if it was all there was to it, or if any if the routes were poor.

Note

It doesn't look like any of my routes were particularly bad, except for the start of the first leg. So I was just slow.

Sunday Long Green - Splits

Saturday Apr 4, 2009 #

Jogging warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Free 3.0 12

Orienteering race 14:15 [5] ** 2.0 km (7:08 / km) +45m 6:24 / km
spiked:11/12c shoes: White Waffle Racers

Only two mistakes: on the first and . ..on the only leg that I planned ahead.

Jogging warm up/down 40:00 [1] 2.5 mi (16:00 / mi)

Orienteering race (relay) 29:29 [5] *** 3.6 km (8:11 / km) +250m 6:05 / km
spiked:15/17c shoes: John Deere Spikes

Shoe came untied on the way to the first control. I never did re-tie it. Navigation was very sloppy...I was running at my map-reading threshold. Very physical.

Saturday Orange_4pt - Splits

Sprint 2 - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Jogging warm up/down 30:00 [1] * 2.5 mi (12:00 / mi)
shoes: Free 3.0 12

Weightlifting (light) 15:00 [1]

Jogging warm up/down 25:00 [1] 1.9 mi (13:09 / mi) +50m 12:10 / mi
shoes: John Deere Spikes

Orienteering race 29:56 [5] ** 3.1 km (9:39 / km) +180m 7:29 / km
spiked:13/15c shoes: John Deere Spikes

Big mistake on C1, and a smaller mistake in the middle of the course, and general sloppiness on most controls. But plenty of energy after the day off.

Note

Very interesting to study the splits. According to the straightforward SA, I did poorly on C11 (i.e., my split was long relative to others). But I didn't have any difficulty with C11 -- why was my time so bad? Well, I had the 9th best time on that leg and I noticed that the others who did much better on that leg (typically 50% better) had blown the previous leg; furthermore, it is clear that there is a possibility of parallel error coming out of C9 - if you contour around -- that you are led to C11 straight away. Having already found a control you can always find it again faster...faster than anyone who hasn't found it! It seems there is something here that should be articulated in a more general way...something like a really elite orienteer is going to be confident enough to get away from the Map Fetish. The best orienteers are those who get from every control to the next faster than others; they may or may not be the best "map readers."

Friday Middle Green - Splits

Wednesday Apr 1, 2009 #

Nordic Track (reading) 15:00 [1]

Jogging 20:00 [1] 1.63 mi (12:15 / mi)

Jogging warm up/down (track) 30:00 [1] 2.5 mi (12:00 / mi)
shoes: White Waffle Racers

Running intervals (track) 18:00 [3] 2.0 mi (9:00 / mi)
shoes: White Waffle Racers

16x(50fast/50walk)

Swimming 20:00 [1]

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