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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Xena

In the 7 days ending Apr 19, 2008:

activity # timemileskm+m
  Orienteering2 3:16:37 12.55(15:40) 20.2(9:44) 905
  Running3 1:40:00 5.9 9.5 60
  Yoga3 1:10:00
  Strength + Stretch3 22:00
  Total5 6:28:37 18.45 29.7 965

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Saturday Apr 19, 2008 #

Orienteering race 43:48 [4] **** 4.6 km (9:31 / km) +200m 7:49 / km
shoes: Pytho Ice Bug

Red middle at Letchworth state park:

could have been much better but since i'm not used to technical o'ing anymore i forgive myself. I had difficulties realizing the terrain from this map and so confidence level dropped and my trust in the map dropped, (startng from the first control where there was an unmapped rootstock that three me off). The second half was much more flat so running hard was possible but i couldn't do that prob b/c of the heat.

Running warm up/down 15:00 [2]

Orienteering 16:30 [5] *** 2.6 km (6:21 / km) +55m 5:44 / km
shoes: Pytho Ice Bug

Nice fast sprint, mostly in the woods but some fields and trail running as well. some stomach pains again but i tried hard to not let them distract me

Strength + Stretch 10:00 [1]

Thursday Apr 17, 2008 #

Running 35:00 [2]
shoes: Nike

short run but tough mentally and physically: heat + stomach pains + blister
this was my first attempt this year to make it to Passaic river but i didnt' get that far b/c of some remaining poddles, the big marsh is almost dry though.

Yoga 20:00 [2]

Wednesday Apr 16, 2008 #

Running 50:00 intensity: (15:00 @2) + (35:00 @3) 9.5 km (5:16 / km) +60m 5:06 / km
shoes: Nike

Nice run at cleavlend park in 70+ degree weather. Hard breathing for some reason, maybe b/c of the heat.. legs are fine, just knees a bit sore.

Strength + Stretch 2:00 [2]

1 push-up + some parallel bars

Yoga 20:00 [3]

continuing project

Monday Apr 14, 2008 #

Yoga 30:00 [2]

this is not getting any easier

Sunday Apr 13, 2008 #

Orienteering 2:16:19 [3] **** 13.0 km (10:29 / km) +650m 8:23 / km
shoes: LOP

Billygoat at Clear Lake:
I was ill-prepared for this hilly rocky terrain and hence did not push myself very much which paid off at the end b/c i was pretty exhausted. orienteered well with the help of Katya D. skipping 6 as a spontaneous decision but not a terrible one i think since we took the left route to 7. This was def. good practice running long legs and we had a nice route choice to 3 but were rather slow :)..
Made a nice fall on trail going to 14 but nothing bad.. hopefully..

Strength + Stretch 10:00 [1]

very needed stretching, R. knee not feeling so great

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