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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anna

In the 1 days ending Jul 22, 2009:

activity # timemileskm+m
  orienteering1 36:5510 /10c100%
  running1 32:48 3.64(9:00) 5.86(5:36)
  core/legs1 10:00
  Total1 1:19:43 3.64 5.8610 /10c100%

» now

Wednesday Jul 22, 2009 #

core/legs 10:00 [3]

circuit w/ Becka again, this time we went to the high school track, and the field was a lot nicer on my bare feet.

10 "beached wales" each side
20 medium-paced bicycles
30 calf raises
about 15 meters forward lunges
about 15 meters backward lunges
plank up-and-downs
50 "swimming" each side
12 single leg balance each side
1 min each side plank with leg, arm, and hip raises

orienteering (Sprint 1) 15:56 [3] ***

This was the first one that I did. It ended up being really fast, with a lot of areas where you could see really far. My goal was to plan where to read ahead on each leg. It felt really silly on legs where I could look at my map easily whenever I wanted, but as I got farther into the course it was helpful to have already made a plan about when I would look at the map so that I wasn't spending more time looking at the next leg than I needed too. I think it also helped me not change my plans.
My other goal was to not change my plans. (This is my new biggest goal, because at JWOC almost every one of my mistakes involved me changing my plan.) On the way to 3 I caught myself thinking about going right to 4 after I'd already decided to go left on the way to 2, but I didn't do it.
My only real mistake was that I had wavered about my decision on 8 whether to take the little trail or the big trail. I'd chosen the big trail but accidentally took the little trail instead. Then I did the rest of the leg like my original plan just because it was simpler, and it ended up being shorter than my other option.

Here's the course:

Here are my splits:

Not sure how useful they are.

orienteering (Sprint 2) 20:59 [3] ***

The best thing ever happened today! Since I ran these so cleanly I can count them as my primary workout (mostly this one) of the week for cross country! This works because this early in the season we're actually not supposed to know what pace we're running and we just run on feel. It fits in perfectly with sprint training! That means that I don't have to do a tempo Saturday and I can go back to the woods!

In this sprint I lost time in 2 places: at the second control I stopped at the first sidewalk junction and then didn't see the streamer and went to the second. At the 8th control I thought the water crossing would be visible so I didn't think to use the yellow on the right side to know when to turn in but a few meters past the yellow I realized I'd gone too far. Also, I stopped before crossing because there was really thick vegetation and I didn't know where I could get through.

I also wish I would've planned 5 more quickly because I didn't decide early enough whether to go to the road or not.

Here's the course:

running warm up/down 32:48 [3] 3.64 mi (9:00 / mi)

warmup, cooldown, recovery. Felt fried after Sprint 1. Took about 5 minutes standing rest then jogged around for another 5-10. Would've stalled longer but I didn't have time.

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