Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending May 17, 2009:

activity	#	time	miles		km		+m
Jogging	6	4:01:00	19.17	(12:34)	30.85	(7:49)	58
Orienteering	3	2:22:10	9.12	(15:35)	14.68	(9:41)	360	39 /	44c	88%
Running	4	53:00	6.05	(8:46)	9.73	(5:27)	50
Swimming	2	20:00
Total	7	7:36:10	34.34		55.26		468	39 /	44c	88%

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Sunday May 17, 2009 #

Event: MVOC Grant Park Spring O

Jogging warm up/down 15:00 [1] 1.0 mi (15:00 / mi) +20m 14:08 / mi
shoes: Free 3.0 13

Orienteering race (classic) 49:47 [4] *** 6.2 km (8:02 / km) +135m 7:14 / km
spiked:12/13c shoes: John Deere Spikes

About 5:30 in errors, mostly on C4, where I was too lackadaisical. I had this vague notion of contouring around, but no good plan. I ended up drfiting very low and having to climb back a long way.
Only other big erro was right after C5...I intended to get on the big trail right away, but I ran right past it without noticing.

Orienteering 15:00 [3] *** 1.0 km (15:00 / km) +50m 12:00 / km
shoes: John Deere Spikes

After I had changed and was ready to leave, my handling of C4 was still bothering me, so I put my muddy gear back on and headed out to re-do that leg.

Orienteering (do-over) 2:45 [4] *** 0.38 km (7:20 / km) +15m 6:07 / km
spiked:1/1c shoes: John Deere Spikes

Re-do of C4...3.5 mins faster than first time, but still not perfect.

Long - Green X - Splits

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival

Orienteering race (middle) 33:03 [4] *** 3.3 km (10:01 / km) +125m 8:25 / km
spiked:12/16c shoes: John Deere Spikes

No time for warm-up.
Did a 180deg error at start. Took an unmapped trail at C6, which took me in the wrong direction (it is on the preview map)
Ran past C11 and had to come back. Ran past C15, but finsihed before I realized it, so MP.
(about 4 mins errors).

Jogging warm up/down 20:00 [1] 1.25 mi (16:00 / mi) +30m 14:53 / mi
shoes: White Waffle Racers

Orienteering race (sprint) 11:35 [5] *** 2.2 km (5:16 / km) +35m 4:53 / km
max:192 spiked:14/14c shoes: White Waffle Racers

About 40s of small errors, mostly on C4. I wasn't sure of the direction and drifted left to catch more features. It is true that a compass would have helped, but not nrecessary: I should have seen the red line cross a building.
Also, it ocurred to me that I could knock about 15-20s off of my sprint times if I get a faster SI card.
Wore my HR monitor to get my HR max recorded. Hasn't changed in more that 5 years.

Swimming 10:00 [1]

Sprint - Course 2 - Splits

Friday May 15, 2009 #

Jogging warm up/down 35:00 [1] * 2.75 mi (12:44 / mi)
shoes: White Waffle Racers

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers

a few easy sprints and 5 x 1 low hurdle

Thursday May 14, 2009 #

Orienteering (field checking) 30:00 [1] ** 1.0 mi (30:00 / mi)

Wednesday May 13, 2009 #

Jogging warm up/down (track) 40:00 [1] 3.5 mi (11:26 / mi)
shoes: White Waffle Racers

Running intervals (track) 4:00 [4] 1.2 km (3:20 / km)
shoes: White Waffle Racers

6x(200 fast / 200 walk)
splits: 39/40/38/38/38/38

Tuesday May 12, 2009 #

Jogging 35:00 [1] 2.92 mi (12:00 / mi)

Jogging warm up/down (trail) 12:00 [1] 1.0 mi (12:00 / mi)
shoes: White Waffle Racers

Running (woods) 27:00 [3] 2.9 mi (9:19 / mi) +50m 8:50 / mi
shoes: White Waffle Racers

Monday May 11, 2009 #

Jogging 45:00 [1] 3.5 mi (12:51 / mi)
shoes: Free 3.0 13

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) 12:00 [2] 1.4 mi (8:34 / mi)
ahr:140 max:168 shoes: White NB 205 pair 3

progression

Swimming 10:00 [1]

Jogging 27:00 [1] 2.25 mi (12:00 / mi)
shoes: Free 3.0 13

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