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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: expresso

In the 7 days ending Mar 18, 2007:

activity # timemileskm+m
  Orienteer3 2:48:00 11.68(14:23) 18.8(8:56) 880
  Run4 1:45:00 10.3(10:12) 16.58(6:20)
  Gym1 30:00
  Swim1 30:00
  Total5 5:33:00 21.98 35.38 880

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Sunday Mar 18, 2007 #

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: VJ Falcons

Warm up before the race & short jog back to car from finish.

Orienteer race 1:16:36 [4] **** 8.4 km (9:07 / km) +350m 7:33 / km

Flying Pig Long @ Miami Whitewater. Although the results don't indicate it, this was one of my best a-meet races ever. I was moving well, running up hills and in touch with the map almost the whole time. I made a 3 minute "bonehead" error on the super-long route choice to 10 by planing a route to 12 instead!! It would have been a great route choice had 12 been my next control. ;-) I am a little more concerned about the 5 minutes that I lost on 9. After a solid first 8 controls I was trying to get fancy by contouring a little to save climb. I must have been quite addled to overrun the point as far as I did. I had to retrace a lot of steps back up the hill to relocate. There is something to learn from this so I'll noodle on it over the next few days. A great race for me that I am determined not to lose sight of while learning from my mistakes. Sadly, I have no o-races scheduled for 5 whole weeks so I think I need to get into the terrain for some training in early April.

Saturday Mar 17, 2007 #

Run warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: VJ Falcons

Warm up/down before/after all races. Clearly not enough.

Orienteer race 24:14 [5] *** 2.9 km (8:21 / km) +140m 6:44 / km

Flying Pig Sprint @ French Park. Chilly morning with very fresh breeze but I was sweating by the finish. Not a very good race for me. I misread the foliage to 1, chose a poor route to 2 and skipped finding an attack point to 6. One error is too much in a sprint and I had 3. This is another good learning experience and I will break it down over the next few days.

Orienteer race 22:43 [5] *** 2.9 km (7:50 / km) +150m 6:13 / km
shoes: VJ Falcons

Flying Pig Sprint @ Burnett Woods. Much easier park-o sprint although there were a lot of good route choice legs. The only thing that slowed me down was my fitness & speed (i.e. 5k skills). As I've been emphasizing long runs and not tempo/intervals, this is to be expected. The really cool thing is that this park bordered my alma mater, UC. Had I known that I'd be competing there 20 years later I probably would have taken at least one walk through there while in school.


I stayed with mom the whole time and had a great time. On Saturday night we dined near UC (where she taught) and went to see the film "Das Leben der Anderen." I can't say enough good about this movie so I won't bother trying (although it's in my top 10, all time). I have vivid memories of driving through East Germany to West Berlin almost 30 years ago. We also toured East Berlin through Checkpoint Charlie on the same trip. Of course there is no comparison to having lived in the DDR or other Eastern Bloc countries. This movie touched these deep/scary memories of mine so maybe my movie review is overly skewed, but it did win the Oscar.

Friday Mar 16, 2007 #


After driving to/from Cinti nearly 100 times, I could almost time it to the minute (so I did). I made a poor route choice through Chicago but recoved well with a clean run the rest of the way. I arrived about an hour before my start with just the right amount of time to warmup & get my head into my upcoming run. I was expecting a technical and hilly course. As I get little practice with either of these types, I was a little concerned going into the race.

Run warm up/down 25:00 [2] 2.5 mi (10:00 / mi)
shoes: VJ Falcons

Decent warm up/down with add'l stretching.

Orienteer race 44:27 [4] **** 4.6 km (9:40 / km) +240m 7:40 / km
shoes: VJ Falcons

Short Pig (middle) @ Miama Whitewater. Very cool and breezy but I ran in short sleeves knowing that I'd st* warm up on the hills (which I did). Some good stuff on this course but I was a little off as I was becoming accustomed to the terrain & map. I also had 1.5 booms on the course. I need to analyze them a little closer to find the flaws and determine how to avoid these types.

Wednesday Mar 14, 2007 #

Gym (elliptical) 30:00 [2]

Spin on the elliptical and then some stretching (time not logged).

Swim 30:00 [2]

Alternated between 400s, 300p. Felt smooth. Then some jacuzzin' (time not logged =).

Tuesday Mar 13, 2007 #

Run (path) 45:00 [1] 4.3 mi (10:28 / mi)
shoes: Mizuno WC 608

Pokey run out (and almost back) at OO path. Still pretty sore.

Monday Mar 12, 2007 #


Reflecting on the past weekend, I feel like I just got back from an a-meet. I am physically tired from both days and emotionally drained from the build-up & execution of directing a successful CAOC meet. Fortunately, everything went great and I just need to recharge my batteries before the Pig.

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