Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Child

In the 31 days ending Oct 31, 2009:

activity	#	time	miles	km	+m
Orienteering	11	12:36:13	50.24	80.85	1005
Running	10	9:08:58	13.28	21.37	322
GC	3	1:58:41	10.66	17.16	511
Total	22	23:43:52	74.18	119.38	1838

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Saturday Oct 31, 2009 #

Note
(sick) (rest day)

Spine ok, still low energy and congested.

Less energy than a... Idk, but I was exhausted. Good chance i've got the swine, though. I was gettting progressively worse throughoutthe day. When I got home, my spine, or coccyx as I've been told, was hurting a lot. Took some asprin and a short while later, a bath. Not sure which helped, or if it was a combination, but my coccyx was fine after the bath.

Thursday Oct 29, 2009 #

Note

Just didn't get around to doing anything today. Had a half day of school so I came home and hung out with some friends for half an hour before returning home and getting my picture taken multiple times for my senior portrait. After seemingly endless pictures I finally returned indoors at which i point I deemed it necessary to begin homework. I was later engaged with some friends rewiring a stereo to accommodate two large speakers as well as two smaller large speakers. not surprisingly, it worked. he just needed to be told that when you wrap two +s and two -s together and put them in the speaker wire ports, they will both work! That was good times, though. I then tried to set up his stereo to take an audio output from the computer, but I had to go home for dinner. At this point, I was quite tired and still needed to finish some homework. Once I did that, though. I didn't feel like doing much else besides watching the TV show Flashforward which is quite good. A lot like LOST, only different... but anyway, never got around to doing strength or running.

C • Excuses 3

Wednesday Oct 28, 2009 #

GC (Running) 49:05 [3] 9.16 km (5:22 / km) +281m 4:39 / km

A really easy run. It would have been longer but I started to feel badish around the 40 min mark. Originally I was going to do an hour and about 12k. Turns out the loop I was doing was 3k short, but I did run slow. I would have liked to do 15k, but based on how I was feeling after 9, it's good that I didn't go on. I wasn't physically tired at all really... a bit after the kilometer long hill, but other than that, wasn't tired at all...

GC (Strength) 10:00 [5]

Did my daily EKs. I only did one set at half reps because I just didn't feel like doing another. I had considered doing it after the run, but I wasn't feeling too much like doing more push ups so I decided to hold off...

I was quite tired during the beginning of the workout. This may be due to working the muscles hard the last two days, but I can't say for sure.

Tuesday Oct 27, 2009 #

GC (Strength) 20:00 [5]

did 2 EKs with 10-15 min in between. The break was too long but I was given a few tasks to complete by mother.

(this is one EK (with half reps) for all who want to know (full EK would be double all the reps and time))
40 push-ups
1:00 wall sit
30 sec leg lift
30 sec jumping squats
30 sec/30 push ups (would be pull ups, but I don't have a bar)
30 sec front plank
10 burpees
30 sec calf raises
30 sec ab thingymadooer
30 sec modified crunches (feet in air)
30 sec Other ab thingymadooer
30 tricep pushups
30 sec sideplank
30 sec other sideplank

C • thingymadooer? 2

Note

Stomach not feeling so good after EKs so I may not run... if I do, it won't be far.

Monday Oct 26, 2009 #

Note

A note for the weekend.

I went to the winsplits page with the results on it for red. When i checked the "times without mistakes" box, I was impressed with myself! It's right where I thought I should be on both days. The problem is, I can't check the "no mistakes" box before my races... But it's nice to know where I should have placed if everyone had clean races. Granted, it isn't always right because on number 6 on day 2, I had the second best time, but a terrible route and should have been 30 seconds faster. But still, it's close enough for me!

C • The Struggle for Consistency 2

GC (Running) 32:06 [4] 8.0 km (4:01 / km) +230m 3:30 / km

Did an 8k "time trial" just to see where I was at. My goal was 32, and I more or less got it. Had I been able to see the time on the watch, I would have sped up. I felt good, though. My goal is to have that time under 30 min.

GC (Strength) 7:30 [5]

did my EKs! Half reps anyways. Was going to do two workouts back to back, but I had to hurry out and run so I would be back in time to have my senior picture taken. That picture never happened so I could have done it. The workout seemed pretty easy, which I'm glad of. I think two of them would do me in, though.

Sunday Oct 25, 2009 #

Orienteering race 1:02:28 [3] 7.4 km (8:26 / km) +180m 7:32 / km

Another bleh race... Was good to 1. Slow to 2. then 3 was terrible... at least 8 minutes. I still don't know what I did, but it definitely had something to do with me not looking at my compass. I think there was also a bit of where it would be easier to run, so I stayed high and went the wrong direction.... :S 4 was also bad... Just stupid really. ignored the obvious route choice and went straight over a hill (off by 30 degrees) and through some dark green, which i was fortunately able to move through. Once I finally figured out where I was, I ran up a reentrant which was also going in slightly the wrong direction. 5 was similar in that I decided to "swing" and went in an arc instead of the obvious route of straight... 6 was stupid as well. I was running down a spur and just decided to go to the right of a knoll... No idea why, just decided left. I ended up going quite a ways out of the way and it cost me atleast a minute, probably 2. the rest of 6 was good, though. 7 was good, but slow. 8 was goodish. 9 was dumb. got distracted by another runner and didn't pay attention and just ran. Stupid! It was a short control and I probably lost a whole minute. 10 was slow with an ok, but slower route choice. 11,12, and 13 were good. 14 was weird but ok, coulda saved 30 seconds maybe. 15 was good. 16 was dumb but it was the maps fault. A depression was mapped as a hill and so i thought the saddle I was in was somewhere else... 30 seconds.

In total, I lost atleast 8 minutes on 3. 2 min on 4. 1 min of 5. 1:30 on 7. 1 min on 9. 30 sec on 10. and 1 min with 14 and 16. Total: 14 minutes lost. Despicable!

Red Day 2 - Splits

Saturday Oct 24, 2009 #

Orienteering race 1:12:17 [3] 7.6 km (9:31 / km) +225m 8:17 / km

Bleh race. Ok for the majority but I screwed up 2 and lost 8 minutes at least. Bad routes on 4,5, and 6. 8 had a bad beginning. Then a bad middle. Should have gone the other direction right off... Then 13 was bad.

Red Day 1 US Champs - Splits

Friday Oct 23, 2009 #

Event: US Individual Champs 2009

Orienteering 33:35 [3] 4.4 km (7:38 / km)

I love WI woods. So nice and open. A lot of negative. Very negative. A lot of fun, though. Made a few small bobbles, but nothing significant. I was right on, though.

Wednesday Oct 21, 2009 #

Note

So I decided that I'm going to dog grad challenge project on training for a ski race. I just don't know which race to do. I'm currently looking at doing a 25k ski race, but it's classic, and I want to skate. I've searched for other races but i can't find any that are long enough to make hard training logical.

C • Gatineau loppet 3

Running tempo 12:00 [4]

2x5min with 2 min rest in between.

Running intervals 5:00 [5]

3x200m with 200m rest.
cleared my watch by mistake but all times were around 32.

Running warm up/down 30:00 [2]

Tuesday Oct 20, 2009 #

Running warm up/down 30:00 [2]

Running intervals 5:35 [3]

4x200 with 200 rest
35
(1:10 rest)
34
(1:10 rest)
35
(1:05 rest)
32
(started cool down)

C • Name 4

Running hills 30:33 [5]

Easy hills. Not very steep, but fast.

3 reps on long and short hills (same grade)
1:52 (we were told to go easy to "learn the hill")
(2:27 rest)
1:37
(2:06 rest)
1:41
(3:02 rest, also waiting for path to clear to start second hill)

Short hills:
51
(1:22 rest)
52
(1:20 rest)
48
10:00 jog back to track.

Monday Oct 19, 2009 #

Running long 1:12:00 [3]

Long run. No idea how long. Did the first 45 min pretty easy. Then the last half hour ish was quite fast (as far as long runs go)

Sunday Oct 18, 2009 #

Orienteering long 2:01:33 [3] 11.6 km (10:29 / km) +345m 9:07 / km

Not sure why, but just like yesterday, I felt bad about the race. Routes were ok but I was navigating very slowly. I was never able to really get into the rhythm. I was always stopping to read the map and was rarely/never glancing at the map while running. I had one bad mistake in number 6. I could have tried to figure out where I was but decided to just do the control over again. I really didn't like the map in that area so I still was really lucky when I finally got the control.

Overal performance 0-10: 4

C • Have you ever tried analyzi... 2

Course 8 Long - Splits

Saturday Oct 17, 2009 #

Orienteering race (Sprint) 15:22 [4] 2.6 km (5:55 / km)

Good race. Randy tricked me on number 9, though... :S really liked the race, though.

Orienteering race 36:34 [3] 4.9 km (7:28 / km)

Not sure why, but this was a bad race. I just wasn't thinking on the run. Made some poor route choices, and was dead after 6 controls...

Course 8 Middle - Splits

Course 3 Sprint - Splits

Friday Oct 16, 2009 #

Note
(sick) (rest day)

Car ride to Ottawa. No time to exercise really... Not that I would have being sick...

Thursday Oct 15, 2009 #

Note
(sick) (rest day)

Went to the doctors after school to inquire about my throat. It hurts to swallow and is quite annoying. I was tested for strep buy it came back negative. They did another more complicated test that night and determined that they have no idea what I have.

Wednesday Oct 14, 2009 #

Running 28:44 [3] 3.9 mi (7:22 / mi)

ran back from a store where I'm supposed to be learning stuff... didn't learn much today...

Running 17:30 [5]

100 75%
100 95%
200 rest

2x 5 min tempo

Running warm up/down 30:00 [3]

Tuesday Oct 13, 2009 #

Running 52:36 [3] 10.27 km (5:07 / km) +322m 4:26 / km

Fun run with Mike. he did alright until around the 45 min mark where he started having pain in his foot, except he didn't tell me. When he did, though, I made him stop running and we walked home. Felt really good about the run, would have liked to go longer, though. I also read a book for the first... 5k. I had considered this before, but it was EK that prompted me to try it. I was able to read alright, except I was reading out loud so my breathing was a bit more difficult, but I managed.

Sunday Oct 11, 2009 #

Orienteering race (Lowlander) 1:43:14 [4] 13.1 km (7:53 / km)

Good race for me. Was in first after 3, but Zhuk passed me going to four and I never saw him again. No real mistakes, just some better routes.

Lowlander - Splits

Saturday Oct 10, 2009 #

Orienteering 38:17 [3] 4.7 km (8:09 / km) +135m 7:07 / km

WOC 93 Short Final. Terrible first control :( 2 min at least. Same with 13. That combined with a bad route to 8 cost me close to 6 minutes. That would have been ideal.

C • Nice running! 7

WOC 93 Short Final - Splits

Friday Oct 9, 2009 #

Orienteering (O-intervals) 42:00 [3]

O-Intervals. Did well. Managed to stay with Tero during the B loop for half of 1, 2, and 3. Very proud of myself. :)

C • Interesting 1

Orienteering (Middle) 43:56 [3] 4.2 km (10:28 / km) +120m 9:09 / km

Good middle race. Bobbled #2 (that boulder was too small), and at least one more, but it was really good for the most part.

Orienteering 50:00 [3] 4.3 km (11:38 / km)

Guessing at time, was under 50 but can't say for sure. Had too much trouble out on that course..

Running 1:00:00 [3]

Running to and from maps.

Thursday Oct 8, 2009 #

Orienteering 1:08:00 [3] 7.2 km (9:27 / km)

First training in Harriman. Corridor-O and control picking. Did alright on corridor-O but shoulda been better. I felt better control picking, though. Tero passed me at number 6. He is very fast.

C • JEALOUS! 2