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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: piutepro

In the 7 days ending Mar 26, 2006:

activity # timemileskm+m
  Orienteering4 5:45:05 19.8(17:26) 31.87(10:50) 97588 /90c97%
  Running5 2:51:24 18.58(9:14) 29.9(5:44) 250
  Relax2 35:00
  Intervals1 21:00 2.98(7:02) 4.8(4:23) 60
  Total7 9:32:29 41.36 66.57 128588 /90c97%

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MoTuWeThFrSaSu

Sunday Mar 26, 2006 #

Orienteering race 1:02:22 [4] *** 6.77 km (9:13 / km) +200m 8:02 / km
spiked:17/17c

Local HVO event at Spook Swamp in Harriman State Park. My legs feel sluggish after running at Blue Mountain. I run right after a downpour, so the woods are wet and slippery. Some interesting route choices. I mostly picked the road/trail choice, since I didn't have much strength left.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Warm up before race. Have to shake off the tiredness and get in some half way decent running shape. While I do this, the rain stops. Practical.

Orienteering 15:00 [3] *** 1.5 km (10:00 / km) +60m 8:20 / km
spiked:5/5c

Control pick up at Blue Mountain Junior Camp.

Saturday Mar 25, 2006 #

Orienteering 59:53 [5] *** 6.0 km (9:59 / km) +290m 8:02 / km
spiked:16/16c

Control picking exercise at Junior Camp, do the complete course without compass.

Running 20:00 [3] 1.5 km (13:20 / km) +30m 12:07 / km

Hanging streamers for compass exercise.

Orienteering 30:00 [3] *** 2.0 km (15:00 / km) +50m 13:20 / km
spiked:5/5c

Hanging controls for line o.

Friday Mar 24, 2006 #

Orienteering 30:00 [3] *** 2.9 km (10:21 / km) +70m 9:14 / km
spiked:10/10c

Hanging controls for night o.

Orienteering 13:49 [5] *** 2.9 km (4:46 / km) +70m 4:15 / km
spiked:10/10c

I run the night-o at dusk, need the head lamp to be able to read the map. I use the map as if I would not know the course and navigate like in a sprint o. Anticipate each leg, look for micro short cuts and go all out with the speed.

Thursday Mar 23, 2006 #

Orienteering (Course setting) 1:54:34 [3] *** 7.5 km (15:17 / km) +175m 13:41 / km
spiked:15/16c

Course setting for the Silvermine local meet and sprint. I spend some time adjusting controls and moving them, because some control locations are not the way they look on the map. The Silvermine map is moody, relative to itself and intuitive.

It is relatively warm, no gloves, no fisher, no bear, only tons of Gs and Ws to get used to. I decide launch the S, as for the amount of looks at the map per k. Or should it be a T for Thierry, the king of simplification?

Orienteering (Sprint test) 19:27 [4] *** 2.3 km (8:27 / km) +60m 7:29 / km
spiked:10/11c

I test the sprint at dusk with the head lamp. Almost a night sprint in the end. I am fine and fast. I keep the splits to myself. I might adjust the course, but the current winning time at nightfall is 19.27 min.

I improve my S factor considerably from the first round, when I checked the controls. S is the simplification factor. How many looks are needed for a safe and fast run between two controls? A complex leg has a higher S number, Now I need to define the factors like intrinsic density (lots of point or near point features), clarity given (e.g. hand rails, visibility) and proportion of catching features versus coincidental, confusing or distracting factors.

I need some math expert or a sharp toothed Eastern fisher to figure that out.

I also proudly include the G and W: The lowering of the G allows higher W, which has a lowering effect on the S. The conclusion being, that fast runners need less looks at the map because they don't have time to forget what they saw. Hm, sounds odd. Need to do more research before I can publish this theory further.

Wednesday Mar 22, 2006 #

Running 36:00 [3] 7.5 km (4:48 / km) +50m 4:39 / km

I wanted to run the 10k loop, but I was tired. I did the 7k run along the Hudson River. I think about how to make the training more fun. Since I want it to be an easy day, I focus on breathing. Running becomes more like a yoga practice. Breathing is fascinating. Most of the time if happens automatically. Now I watch it, imagine what it does. (I like the image of throwing out old messy dirty stuff when exhaling and taking in clean fresh air when inhaling. Imagine the trail of debris behind me, when I run...)
After a while I run quite relaxed. I sense that doing more speed and intervals leads not only to sore muscles but also to more tension. Now I find a good stride, I enjoy the running and there are tons of ideas in my mind.
I can barely wait to get back home and take some quick notes while roasting the chicken for dinner (no, I swear I am not cooking a bald eagle nor frying a fisher).

Relax warm up/down 10:00 [1]

Stretch the legs and work especially on my feet and ankles, which are too stiff lately. I should do more stretching, I always feel better after doing it. It is a gentle way to cool down after a run.

Tuesday Mar 21, 2006 #

Running 1:08:24 [3] 11.4 km (6:00 / km) +120m 5:42 / km

Run to intervals and easy running in between. I feel good, but after the intervals I feel the pains and aches from the not completely digested Sunday races. Since I consider March still more of a training month, I don't really taper before the race off or take time off after the race.

Intervals tempo 21:00 [4] 4.8 km (4:22 / km) +60m 4:07 / km

Today I found a good format, inspired by Holger Hott-Johansen's web site: I do 3-4 minutes tempo on a trail with a few small climbs (1 contour up and down). I run easy for about 1.5 minutes, I repeat the sequence 6 times. The 3-4 minutes are a good time to get up to full speed. It is about the length of an average orienteering leg.

Relax warm up/down 25:00 [1]

I need to work all the muscle groups, to get the soreness out, a left over from Sunday's races. I jump into the car without warming down to get back home soon. Didn't have time to change or warm down. Anyway, after the stretching I feel much better.

Monday Mar 20, 2006 #

Running 37:00 [3] 7.5 km (4:56 / km) +50m 4:46 / km

The legs are beat up from yesterday's Central Park race. I didn't really feel I ran fast yesterday. I don't have the speed yet. I probably could shave off 10 to 15 minutes on the course when I am going all out. Maybe I try a rerun when I am in the city later this year.

In spring there comes the question, how do I get in good shape after doing a lot of long runs. Tempo runs? Shorter runs? Intervals? Go into the woods with the map as much as possible?

I prefer the race approach: Go to meet and focus completely on navigating, even when the map is known. Run at the limit. After a few races and going to the limit (or beyond), a good physical and mental form develops.

I can't get there with map training or intervals alone. Competing is the best training.

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