Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m
Orienteering	26	23:01:34	95.27	(14:30)	153.32	(9:01)	4175
Running	28	9:34:05	17.37		27.96		902
XC Skiing - Skate	1	1:06:22	8.23	(8:04)	13.25	(5:01)	271
Core Strength	2	55:00
Cycling - Stationary	1	30:00
Total	44	35:07:01	120.88		194.54		5348

2:10

0:00

» now

Tuesday Mar 31, 2015 #

11 AM

XC Skiing - Skate (Skate) 1:06:22 13.25 km (5:01 / km) +271m 4:33 / km
ahr:149 max:176

Skiing from P8. legs were tired.

Sunday Mar 29, 2015 #

10 AM

Orienteering race 39:02 4.89 km (7:59 / km) +191m 6:41 / km
ahr:146 max:187 shoes: Inov-8 X-Talon 212 2014

US champs middle at Carter Caves States Park. not a very technical course. first half was in bland hillside, so it was just compass. second half was more interesting as it went around the cliffs but was still simple navigation. made a hook on 12 and a 1min mistake on 13 but the rest was clean. legs were dead from yesterday so climbing the hills in the end were very slow.

Running warm up/down 20:00 [2]

11 AM

Running warm up/down 5:00 [1]

Middle - 11 M-20 12 Blue - Splits

Saturday Mar 28, 2015 #

10 AM

Orienteering race 1:22:48 10.93 km (7:35 / km) +427m 6:20 / km
ahr:154 max:198 shoes: Inov-8 X-Talon 212 2014

US champs long at Carter Caves State Park. the woods were thicker and less rocky than I was expecting. the first 2/3 of the course was a bit bland and very thorny. the last part of the course was nicer and went through a more rocky area similar to the model map. I had an alright race. made some hooks and over-shot a couple of controls but no big mistakes.

Running warm up/down 20:00 [2]

11 AM

Running warm up/down 10:00 [1]

Long - 10 F-21 11 M-20 - Splits

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long

3 PM

Orienteering race 22:00 4.33 km (5:05 / km) +58m 4:46 / km
ahr:169 max:188 shoes: Asics GEL-FujiRacer 3

US champs sprint at Morehead State University. fun course but it was way to long for a sprint. I had a good race. legs felt good but didn't feel completely recovered from Europe. made some small route-choice mistakes as well got caught by one of the traps.

Running warm up/down 20:00 [2]

4 PM

Running warm up/down 15:00 [1]

Sprint - 11 M-20 12 M-21 - Splits

Wednesday Mar 25, 2015 #

6 PM

Running 1:09:58 13.76 km (5:05 / km) +67m 4:58 / km
ahr:146 max:188 shoes: Saucony Ride 6

OOC running training. did a dog-bones style exercise with line-o legs. ran with Robbie at an easy steady pace.

Sunday Mar 22, 2015 #

11 AM

Orienteering race 1:03:31 6.97 km (9:07 / km) +240m 7:46 / km
ahr:157 max:187 shoes: Inov-8 Oroc 280 2014

Canal de Castilla middle distance. had an ok race. the running wasn't very enjoyable as there was lots of climb and the forest was thick and prickly. the map wasn't to great either.

C • 6th seems good...1rst, coup... 1

Running warm up/down 20:00 [2]

12 PM

Running warm up/down 10:00 [1]

Saturday Mar 21, 2015 #

11 AM

Orienteering race 1:14:55 11.21 km (6:41 / km) +365m 5:45 / km
ahr:159 max:183 shoes: Inov-8 X-Talon 212 2014

Canal de Castilla long distance in northern Spain. good race. didn't really make any mistakes. there was a fair bit of climb which was tough on the legs.

C • way to go 9th !...Most legs... 1

Running warm up/down 20:00 [2]

1 PM

Running warm up/down 10:00 [1]

Thursday Mar 19, 2015 #

1 PM

Orienteering 42:21 5.17 km (8:11 / km) +107m 7:25 / km
ahr:164 max:180 shoes: Inov-8 Oroc 280 2014

fun training on a small detailed map with Jeff and Greg.

8 PM

Orienteering (Night-O) 1:13:50 7.3 km (10:07 / km) +250m 8:38 / km
ahr:158 max:182 shoes: Inov-8 Oroc 280 2014

one man relay night-O at Peguerinos. we met up with a couple other groups that were training in Spain including some decent orienteers like Gueorgiou and Gristwood. members from 11 different national teams were present. this was definitely some of the most difficult orienteering I have done.

Wednesday Mar 18, 2015 #

1 PM

Core Strength 15:00 [4]

6 PM

Orienteering 40:45 5.18 km (7:52 / km) +201m 6:35 / km
ahr:167 max:186 shoes: Inov-8 X-Talon 212 2014

Tuesday Mar 17, 2015 #

11 AM

Orienteering 42:31 3.95 km (10:46 / km) +145m 9:06 / km
ahr:149 max:170 shoes: Inov-8 X-Talon 212 2014

Short course at Peguerinos. some of the nicest terrain I have ever run on. wide open forest with lots of rock detail. the map was old so it took a little while to figure out what was mapped and what wasn't.

12 PM

Orienteering 41:56 4.85 km (8:39 / km) +180m 7:18 / km
ahr:150 max:180 shoes: Inov-8 X-Talon 212 2014

multi-technique exercise at Peguerinos involving butterfly loops, a corridor, and a bit of fog-O.

Monday Mar 16, 2015 #

10 AM

Running 2:10:05 12.45 km (10:27 / km) +835m 7:49 / km
ahr:153 max:182 shoes: Asics GEL-FujiRacer 3

Climbed to the top of mount Abantos with Riel. started from the apartment we are currently staying at in Spain. there were some awesome views from up there.

Saturday Mar 14, 2015 #

11 AM

Orienteering 51:43 3.68 km (14:03 / km) +216m 10:52 / km
ahr:147 max:168 shoes: Inov-8 Oroc 280 2014

Easy jog around a course from last year's Lipica Open.

1 PM

Running warm up/down 10:02 1.75 km (5:44 / km)
ahr:155 max:165 shoes: Asics GEL-FujiRacer 3

Orienteering 17:42 3.1 km (5:43 / km)
ahr:175 max:186 shoes: Asics GEL-FujiRacer 3

Ran a sprint course in Koper, Slovenia before driving to Milan to fly to Spain.

Friday Mar 13, 2015 #

10 AM

Orienteering 43:13 3.42 km (12:38 / km) +136m 10:32 / km
ahr:136 max:176 shoes: Inov-8 Oroc 280 2014

Downhill intervals exercise with four ~1.5km courses down a large slope. my legs felt tired so I just did one of them. jogged most of the way up and walked most of the way down.

C • Try to get in a few easy da... 1

Thursday Mar 12, 2015 #

11 AM

Orienteering 1:22:37 7.89 km (10:28 / km) +106m 9:49 / km
ahr:146 max:169 shoes: Inov-8 X-Talon 212 2014

Compass bearing and contours only exercise. went quite well given there were no control flags and some of the controls were not on very distinct features.

Wednesday Mar 11, 2015 #

Event: Lipica open 2015

10 AM

Orienteering race 45:05 6.08 km (7:25 / km) +77m 6:58 / km
ahr:176 max:184 shoes: Inov-8 X-Talon 212 2014

Final race of Lipica Open. this was by far the nicest terrain of the five races with mostly very open woods and good footing. I had a good start to my race, but slowed down toward the end. made a ~1:30min mistake on control 8 and a couple smaller ones near the end, but the rest went well.

Running warm up/down 20:00 [2]

12 PM

Running warm up/down 11:00 [1]

Tuesday Mar 10, 2015 #

10 AM

Orienteering race 40:03 3.42 km (11:43 / km) +147m 9:38 / km
ahr:171 max:183 shoes: Inov-8 Oroc 280 2014

Lipica Open Day 4. Short race today in some thicker and steeper terrain with some very detailed areas. the course was a bit disappointing as it seemed to not use much of the technical terrain and instead send us through the green areas of the map. I had an ok race technically but the speed was slow. got caught in some nasty patches of green in a few spots. blisters felt better than yesterday but were still noticeable.

Running warm up/down 20:00 [2]

Monday Mar 9, 2015 #

11 AM

Orienteering race 1:13:58 7.8 km (9:29 / km) +276m 8:03 / km
ahr:158 max:189 shoes: Inov-8 X-Talon 212 2014

Lipica Open day 3. It was an interesting map with a large open/semi-open area on top of a hill and no karst depressions like the other two races. I didn't have a great race. I felt good on most of the downhill legs but any leg that was even slightly uphill was a slog. the blisters on my toes made the running uncomfortable again. I bashed my toes on a rock on two occasions which didn't feel to great...

C • Details please. 1

C • Two More Days! 1

Running warm up/down 20:00 [2]

Sunday Mar 8, 2015 #

12 PM

Orienteering race 1:10:22 8.77 km (8:01 / km) +216m 7:09 / km
ahr:170 max:186 shoes: Inov-8 X-Talon 212 2014

Lipica Open day 2. longer race today in slightly more runnable woods then yesterday. no big mistakes today but I made several smaller ones. felt tired physically especially towards the end of the race. I also got some blisters on my toes from the rocky footing yesterday which made the running slightly more uncomfortable than usual. the map with the elite course.

Running warm up/down 20:00 [2]

1 PM

Running warm up/down 9:00 [1]

Saturday Mar 7, 2015 #

12 PM

Orienteering race 44:52 5.01 km (8:58 / km) +25m 8:45 / km
ahr:175 max:187 shoes: Inov-8 X-Talon 212 2014

Lipica Open day 1. the woods were quite gnarly with lots of thorny bushes and rocky ground. the runability was ok for about the first half of the course then was really slow for most of the second half. I made one ~3min mistake but the rest was ok. here is the map, but not with the course I ran.

Running warm up/down 20:00 [2]

1 PM

Running warm up/down 10:00 [1]

Friday Mar 6, 2015 #

11 AM

Orienteering 58:07 5.49 km (10:35 / km) +37m 10:14 / km
ahr:157 max:177 shoes: Inov-8 Oroc 280 2014

Orienteering Intervals on the same map as the other training this week. felt better than yesterday.

Running warm up/down 12:00 [2]

12 PM

Running warm up/down 12:00 [2]

Thursday Mar 5, 2015 #

10 AM

Orienteering 1:10:27 6.65 km (10:36 / km) +144m 9:34 / km
ahr:159 max:178 shoes: Inov-8 Oroc 280 2014

did a relay course on the same map as Tuesday. there were controls out this time which was nice. felt tired and had trouble focusing so I cut it short.

Running warm up/down 10:00 [2]

11 AM

Running warm up/down 10:00 [2]

Tuesday Mar 3, 2015 #

12 PM

Core Strength 40:00 [2]

Core with Jeff and Riel.

3 PM

Orienteering 1:12:38 6.07 km (11:58 / km) +156m 10:36 / km
ahr:145 max:178 shoes: Inov-8 Oroc 280 2014

In Slovenia now. did a multi-technique training with a control picking section, a corridor, and a contours only part.

Running warm up/down 11:00 [2]

Monday Mar 2, 2015 #

9 AM

Orienteering 1:11:32 7.07 km (10:07 / km) +125m 9:18 / km
ahr:149 max:161 shoes: Inov-8 X-Talon 212 2014

Did a training course on a map near the city of Cres. this was definitely the rockiest, as well as the most sheep dense terrain I have ever run on. every couple of meters you had to cross some form of rock pile/wall.

C • How about the sheep? 3

11 AM

Orienteering 20:42 2.97 km (6:58 / km) +1m 6:57 / km
ahr:153 max:169 shoes: Asics GEL-FujiRacer 3

Short sprint course through the city of Cres.

Sunday Mar 1, 2015 #

9 AM

Running warm up/down 20:00 [2]

10 AM

Orienteering race 1:12:41 9.02 km (8:03 / km) +304m 6:54 / km
ahr:173 max:184 shoes: Inov-8 X-Talon 212 2014

Day two of the Kvarner Bay Challenge. longer course today on an expanded version of yesterdays map. I had a much better race than yesterday. I could have took slightly better route choices on a couple of the legs and I made a <45sec mistake inside the circle of one control, but everything else was spot-on. legs were tired from yesterday.

11 AM

Running warm up/down 9:00 [1]

1 PM

Orienteering 22:13 2.11 km (10:32 / km) +45m 9:31 / km
ahr:156 max:171 shoes: Inov-8 X-Talon 212 2014

Did a short control picking exercise from one of the training maps. took it slow.

« Earlier | Later »