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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Matej

In the 7 days ending Sep 27, 2014:

activity # timemileskm+m
  Orienteering1 1:45:18 7.44(14:09) 11.98(8:47) 57224c
  Trail Run1 1:31:05 11.64(7:50) 18.73(4:52) 416
  Agility2 1:17:51
  Orienteering Training1 31:07 4.25(7:19) 6.84(4:33) 9420c
  Total5 5:05:21 23.33 37.55 108244c

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Saturday Sep 27, 2014 #

10 AM

Orienteering race (Calero) 1:45:18 [4] *** 11.98 km (8:47 / km) +572m 7:06 / km
24c shoes: Icebug Spirit2 OLX (2)

Western States Championship Blue course at Calero.

I started off this race with a very conservative mindset; I was trying to navigate efficiently, consistently take optimal route choices, and not worry that much about running speed. Calero is one of our steeper parks, and a fast start could have proved incredibly painful later on in the course. I succeeded in not making any early mistakes, but I could have picked my speed up a little, especially on trail runs/downhills. This might have been the first course that I've "over-paced" myself on.

That said, the course was one of the most brutal ones I've run so far (second perhaps only to the 2013 Ultralong). The uphills looked negotiable on the map, but the 25-foot contours (7.6 meters!) masked the fact that the terrain was much, much steeper than it looked. As usual in BAOC parks, the optimal route choices avoided as much climb as possible. Cow-thinking always seemed to pay off...

I finished 1st out of 12 overall.

Friday Sep 26, 2014 #

4 PM

Agility (Don Castro) 39:26 [3]
shoes: Adidas Thrasher 2 M (2)

Quick staircase sprints session before Calero.

Wednesday Sep 24, 2014 #

Note
(rest day)

Tuesday Sep 23, 2014 #

6 PM

Orienteering Training (UC Berkeley) 31:07 [5] *** 6.84 km (4:33 / km) +94m 4:15 / km
20c shoes: Adidas Thrasher TR M

An orienteering training around UC Berkeley campus designed by Lori. There were no real controls, but the challenge was more in choosing the fastest route choices than in navigating through any technical areas. Afterwards, I was happy about all of my route choices except for one leg where I overlooked a tunnel that might have saved me ~20 seconds... That was fun!

Monday Sep 22, 2014 #

6 PM

Agility (Don Castro) 38:25 [3]
shoes: Adidas Thrasher 2 M (2)

Staircase sprints.

Sunday Sep 21, 2014 #

5 PM

Trail Run long (Lake Chabot) 1:31:05 [4] * 18.73 km (4:52 / km) +416m 4:23 / km
shoes: Adidas Thrasher 2 M (2)

Long run at Lake Chabot. I was expecting something slow, hilly, and generally brutal, which was not the case (compared to Wunderlich or Rancho San Antonio). There was one big hill, but otherwise, I was running on close-to-flat gradients, something different from just about all of my long runs before. I need to do more "speed-endurance" work in preparation for the super-flat NAOC races; I was completely exhausted by the end of this run...

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