Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Oct 31, 2009:

	activity	#	time	miles		km		+m
	Walking	19	9:05:00	32.92	(16:33)	52.97	(10:17)
	Orienteering	12	7:51:31	31.97	(14:45)	51.45	(9:10)	1338	117 /	142c	82%
	Running	10	3:41:37	24.55	(9:02)	39.51	(5:37)	225
	Strength	4	2:24:00	16.9		27.2
	Track	2	15:24	2.69	(5:44)	4.32	(3:34)
	XC ski	4	4
	Total	30	23:17:36	109.02		175.45		1563	117 /	142c	82%
	[1-5]	28	23:17:34
averages - sleep:6.7 weight:63.1kg

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Saturday Oct 31, 2009 #

Event: NEOC Hale Reservation

Orienteering race (Hale reservation NEOC) 1:06:44 *** 7.75 km (8:37 / km) +138m 7:54 / km
spiked:12/15c

Red course at Hale (Powissett Peak) set by Jeff S- nice course with route choices around the ponds/swamps and large tracts of green-woods fairly open but lots of brambles. Straight line distance was 5.9k- actual longer to take advantage of trails around the nasty areas (will log as actual distance run). Reasonable run with about 3 mins in errors on 3 legs partly due to vagaries of map- rock/cliffs etc variably mapped (I swear the sirens on the rocks were calling me)- was able to minimize damage by slowing up and focusing on contours. Anyhow tough/physical course with good variety between long legs and short with changes in direction. Nice to see lots of familiar faces. Thanks Jeff.

Red - Splits

Friday Oct 30, 2009 #

Running (easy trail) 21:01 [3] 4.0 km (5:15 / km)

In CP on firmish trails, pleasant conditions to stretch out the legs

Walking 45:00 [2] 2.5 mi (18:00 / mi)

Thursday Oct 29, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)

Track intervals (treadmill) 12:00 3.13 km (3:50 / km)

6x2min at 5k pace or faster (average was approx 6:15) with rest 1:30-2 between.

Strength (strength) 30:00 [3]

Legs (squats) back and core

Wednesday Oct 28, 2009 #

Walking 30:00 [2] 2.0 mi (15:00 / mi)
(rest day)

Very wet, no time for anything else given earnings call today and feeling mild symptoms from flu shot, so will log as rest day

Tuesday Oct 27, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

C • Next up 2

Running warm up/down 16:00 [2] 1.5 mi (10:40 / mi)

Running (treadmill) 27:39 5.0 km (5:32 / km) +175m 4:42 / km

Uphill running with average grade 3.5%

Note
slept:8.0 weight:63.3kg

Logging warm up reminds me to note a very good article on Warming up - routines proportional to distance/intensity to be raced- in he November issue of RW (page 23)

Monday Oct 26, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength and core) 30:00 [3]

Upper body and core- back into it!

Strength (spin (random)) 24:00 [3] 7.5 mi (3:12 / mi)

variety of load was good

Sunday Oct 25, 2009 #

Running (trail) 35:53 [3] 7.5 km (4:47 / km) +50m 4:38 / km
slept:8.0 weight:64.4kg

Fall colors, very wet trails but nice conditions- Tophet swamp loop at relaxed pace- moving well.

Walking 45:00 [2] 2.5 mi (18:00 / mi)

Pleasant walk thru neighborhood and Carlisle pines

Saturday Oct 24, 2009 #

Walking (orienteering) 1:05:00 [2] ** 4.0 km (16:15 / km)

Coach/guide for Scout O at Nobscot today- walked the white/yellow course.

Friday Oct 23, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)
slept:6.0 (rest day)

Thursday Oct 22, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
slept:7.0

Sleep returning to normal

Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)

Couldn't resist a twilight visit to the track given the conditions were so pleasant

Track 3:24 1.2 km (2:50 / km)

Not a "serious" session rather 100m strides/sprints x12 No precise timekeeping but effort wise kept in 85-90% range = 16-18 sec range. Dark when I finished the cool down.

Wednesday Oct 21, 2009 #

Walking 25:00 [2] 2.0 mi (12:30 / mi)
slept:6.0

Dragging myself to work after fitful nights sleep and 2, 3 am wake up- will expect a couple more days of this- fell asleep on train last night and nearly missed Concord stop! So walk in fresh air was to get woken up.

Strength (core and strength) 30:00 [2]

An easy but much needed session to get back into it. This was after a second breakfast- couldn't resist the CHO craving and downed 2 boston creme donuts before you could say boo.

Running (treadmill) 20:00 2.13 mi (9:23 / mi)

on a roll today but kept it light

Note

Post WMOC training plan assessment, which had elements of technical, endurance, speed and strength. Build, peak and taper all built in. Self coached other than working with a trainer for strength conditioning.

What went well:
1. Core and strength work helped keep basically injury free (ie minor twinges only).
2. Track work was fun and helped speed
3. X-training on bike was good for variety
4. Mix of treadmill hill running and outdoors trail long and tempo runs built reasonable endurance
5. Orienteering system and control flow practice honed sharpness
6. Mental approach/attitude was focused and balanced

Things to do differently:
1. More back to back long/intense runs to simulate sequence of qualifying and final races
2. More long leg, mental focus, route choice execution exercises

Tuesday Oct 20, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
weight:63kg

Strength (spin) 30:00 [3] 9.4 mi (3:11 / mi)

Hill program, nothing too strenuous but enough to get the legs turning over again

Monday Oct 19, 2009 #

Walking 25:00 [2] 1.5 mi (16:40 / mi)
(rest day)

Recovery walk with dog who survived staying with 7 other Berners and time to reflect on being an "occasional orienteer" and what next etc. Preparing for WMOC certainly gave me a focus (as if I really need one given my day job!) and training discipline as well as a reason to make a trip "home". So in some sort of order of achievement but not necessarily value, here's the score:
1. Survived my family- a nice visit in Perth
2. Survived my wife's family in Canberra
3. Stood next to Roland Offrel on the start line at Mt Ainslie on day 2 Canberra 2 days- and the starter said to him are you the famous Roland Offrel, to which he replied "don't know about that" and I said the very famous RO! So a little history here as Roland got me started in O in 1974/75 when running track at Uni Western Australia- a couple of years later he came back with Peo Bengtson- I didn't remind him that I beat him back then in one of the state A meets, anyhow he must have been somewhat impressed as he nominated me to the Australian training squad in the late 70"s. Anyhow enough of that.
4. Reconnected with folk who remembered me from my Canberra Red Roos days and recognized many Aussie names still active in O. Ran on some great maps in Western Oz.
5. Being a part of the WMG and WMOC in Sydney Olympic park.
6. Making 2 A finals
7. 5th place in sprint, which next to middle distance is my favorite O format
8. Top half of A final in long, with solid placings in qualifications
9. I felt proud to be an American first and pleased for all the US WMOC achievements but especially the women medal winners; but also proud to be an Aussie as they put on a great carnival and O has really come of age downunder.
10. I call Boston and New England home.

So next is help out at the Scout O this coming weekend, do the 2 day CSU training event in early November and get to the NA sprint series finals. Oh yes and do some masters track :-)

C • 1

C • Didn't realize you came fro... 6

Sunday Oct 18, 2009 #

XC ski 1 [0]
(rest day)

The joy of traveling half way round the world for a handful of races (actually more A meet orienteering than I've done in the last 2 years!) is called Jetlag. So 26 hours in an aluminum tube, countless movies, improved tetris score and journey that started with 3 hour delay out of Sydney (A380 generator malfunction/operating system reboot-with fly by wire we weren't going anywhere- very nice plane though even at the back of the bus)- more delay out of LA and home at 2am monday morning- hence working from home.

C • travel 2

Saturday Oct 17, 2009 #

Orienteering race 1:06:45 **** 6.0 km (11:08 / km) +260m 9:09 / km
spiked:9/12c

Average run, no zap in the legs today and made some critical errors (concentration lapses) in mid to last part of race- about 7 mins. Warmer than accustomed to and hard physically. Finished 24th. A little disappointing after decent qualification as I was hoping for a 15-20 placing but an overall tremendous experience and I'm glad I made the trip- some great orienteering, excellent maps and courses, atmosphere and met some new orienteering friends. Highlight was marching into Sydney Olympic Stadium. Back to the real world and work on Monday!

Thursday Oct 15, 2009 #

Orienteering race (Long Qual 2) 52:21 **** 5.4 km (9:42 / km) +215m 8:05 / km
spiked:10/12c

Another consistent run, went steady without heroics, maybe 2-2:30 in errors and 9th on day- so made it into the A final - between the 2 groups probably seeded around 15th (120). Splits from both days appear to reflect conservative starts and generally moving up through later part of courses- won the sprint in on both days for what its worth. Looking forward to tomorrows rest day. And for the final will need to push harder from early on but without letting the gremlins in.

Wednesday Oct 14, 2009 #

Orienteering race (long Qual 1) 45:20 **** 4.6 km (9:51 / km) +205m 8:04 / km
spiked:16/18c

Conservative run especially through sandstone formations- one bad route choice early plus a couple of minor bobbles - maybe 4 minutes squandered- but minimized any damage and ran within myself. Last 800 mins in 4:15. Finished 10th in bracket so a good day at the office!

Tuesday Oct 13, 2009 #

Orienteering warm up/down (model event) 45:00 [2] 3.0 km (15:00 / km)

Ben Bullen- well mapped, sandstone accurate and obvious, heavy going in green so place to avoid, otherwise runnable.

Monday Oct 12, 2009 #

XC ski 1 [0]
(rest day)

Highlight was opening ceremony the night before, marching into Sydney Olympic stadium, fireworks etc and the Aussies know how to throw a good party- needed a rest today after spending many hours on feet.

Sunday Oct 11, 2009 #

Running warm up/down 15:00 [2] 1.25 mi (12:00 / mi)

Orienteering race (Sprint A final) 14:47 *** 2.2 km (6:43 / km) +15m 6:30 / km
spiked:15/18c

A good run but not perfect- controlled at start, ramping up at midway- about 45sec in errors. Time good enough for 5th (100 in M55) about 20 sec off bronze- so misison accomplished: Made A final and top 20. Now on to the longs.

C • Good on ya! 4

Saturday Oct 10, 2009 #

Event: 2009 World Masters Orienteering Championships

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Orienteering race (sprint) 15:28 *** 2.3 km (6:43 / km) +25m 6:23 / km
spiked:12/13c

Sprint Qualifier at Macquarie Uni- made it into A final without too much bother. Interesting race- spent about 1 min looking for start box- there was none! Next time read instructions carefully!! Not as clean a run as yesterday with 2:30 in errors would put me up in top 5 - finihsed 17th in heat without really opening up the throttle. Goal for tomorrow is to finish in at least top 15-20.

Friday Oct 9, 2009 #

Walking warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Orienteering (sprint) 14:55 *** 2.5 km (5:58 / km)
spiked:15/17c

Really nice sprint area Callan Park at Rozelle- weather lousy though. Had a very good sprint warm up run- maybe 20sec of /hesitation on 2 controls. Ran controlled! (even so when I left had fastest time by a bit)- so augurs well for tomorrow if I can replicate.

Thursday Oct 8, 2009 #

XC ski 1 [1]
(rest day)

Wednesday Oct 7, 2009 #

Orienteering (Mt Ainslie day 2) 46:20 *** 6.5 km (7:08 / km) +145m 6:25 / km
spiked:12/14c slept:5.0

Tired and not sleeping well- Cold/rainy day and started ahead of scheduled time- so didnt really focus on start. The good news- speed is good and recovered from error well. The bad...Messed up first control (5:30) which in this fast terrain was punished by droping about 12 places ( would have been 4th otherwise)- after that decent run although mistakenly headed north out of control 5 thinking I was going to 7- about 1:30 before I realized. Anyhow satisfactory tune up- will rest up to get ready for Sydney sprints.
Nice to meet several of the North American contingent in Canberra.

Walking warm up/down 20:00 [2] 1.5 km (13:20 / km)

Tuesday Oct 6, 2009 #

Event: Canberra 2 Days

Walking 25:00 [2] 1.5 mi (16:40 / mi)

Orienteering 53:01 **** 4.5 km (11:47 / km) +190m 9:44 / km
spiked:9/11c

Aussie Boulder Dash at Honeysuckle creek. Course 2A. Tough area with deafall and unmapped green from bush fire .Meseed up second control with 4 min error- otherwise a steady run with about 2-3 minutes due to route choice. Finished 12/62 and first of NA's and 7 min off 1st place- mixed age groups so hard to know who was M55. Anyhow reasonable tune up.

Monday Oct 5, 2009 #

XC ski 1 [3]
(rest day)

Sunday Oct 4, 2009 #

Orienteering (sprint) 21:09 [3] 3.4 km (6:13 / km)

UWA sprint (detoured around oval for Cricket match!) Got familiar with ISSOM standards.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Saturday Oct 3, 2009 #

Orienteering 29:41 **** 3.3 km (9:00 / km) +145m 7:22 / km
spiked:7/12c slept:7.0 weight:61.7kg

Jet lag fading so out to Jumbuck Hill (Walyunga NP) for Bells rapids WA State Champs Middle course courtesy of Simmo. Steady run, got into the map despite heavy yellow semi-cleared screen. About 2 mins of errors, a couple of minor overruns with rock features lurking in denser growth- control locations pretty obvious and a nice technical course- more climb than anticipated. Was amining to break 10m/k which accomplished- a far cry from the NP of 30 years ago (Terry Rutty map of 1979)- didnt get cut to shreds this time.

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)

Walking (short hike) 25:00 [2] 1.5 mi (16:40 / mi)

Visit to Walyunga NP and Avon river rapids

Friday Oct 2, 2009 #

Walking (Hike) 1:10:00 [3] 4.0 mi (17:30 / mi)

Up the scarp behind Armadale

Thursday Oct 1, 2009 #

Running (recovery) 23:04 [2] 4.5 km (5:08 / km)
slept:6.5

Up and back along Wungong valley

Walking warm up/down 25:00 [1] 1.5 mi (16:40 / mi)

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