Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: greg

In the 7 days ending Mar 3, 2007:

activity	#	time	miles		km		+m
Orienteering	3	3:05:58	12.39	(15:01)	19.94	(9:20)	475	33 /	56c	58%
Road/Track Running	4	1:48:32	10.98	(9:53)	17.67	(6:09)	40
Exercise machine	1	45:00
Strength	2	20:00
Trail Running	1	6:18	0.62	(10:08)	1.0	(6:18)
Total	6	6:05:48	23.99		38.61		515	33 /	56c	58%

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Saturday Mar 3, 2007 #

Road/Track Running warm up/down 10:00 [2] 1.7 km (5:53 / km) +10m 5:43 / km
shoes: Inov-8 MudClaw 'O' 330

Warm-up before Middle distance

Orienteering race (middle) 52:58 [5] *** 7.0 km (7:34 / km) +150m 6:50 / km
spiked:13/17c shoes: Inov-8 MudClaw 'O' 330

Middle distance.
I was able to maintain a good speed until the last two legs when I felt really exhausted. The navigation was not that clean. I estimate about six minutes of mistakes. I made my favorite parallel error on #1. I also lost a lot of time on #7.
I realized two things: 1) I am bad at maintaining a course after taking a compass bearing; 2) Sometimes I can't estimate the distance which I have to run before slowing down and starting to look for the control.

Orienteering (control pick-up) 49:23 [2] *** 3.2 km (15:26 / km) +100m 13:21 / km
12c shoes: Inov-8 MudClaw 'O' 330

Control pick-up

M21 WRE Blue - Splits

Friday Mar 2, 2007 #

Event: BOK/US Team Umstead 007

Orienteering (model event) 24:15 [2] *** 2.56 km (9:28 / km) +65m 8:24 / km
5c shoes: Inov-8 MudClaw 'O' 330

Jogged in the model event area to check out the terrain and the map.

Orienteering race (sprint) 18:20 [5] *** 2.9 km (6:19 / km) +60m 5:44 / km
spiked:10/12c shoes: Inov-8 MudClaw 'O' 330

Sprint distance.
The race went well and my navigation was good. The most problematic control for me and as it turned out for most of the people was #7. After realizing I was too high I ran straight to the control.

Long Sprint - Splits

Thursday Mar 1, 2007 #

Road/Track Running 30:00 [2] 5.3 km (5:40 / km)
shoes: Brooks Axiom 2

Strength (abs) 10:00 [1]

Wednesday Feb 28, 2007 #

Road/Track Running warm up/down 10:00 [2] 1.7 km (5:53 / km)
shoes: Brooks Axiom 2

Warm-up at De Anza
There were Mikkel, Thorsten, Kent, and Tapio

Road/Track Running intervals 11:15 [4] 3.2 km (3:31 / km)
shoes: Brooks Axiom 2

4R x (200, 200, 400)
Splits:
41, 40, 87
40, 42, 88
40, 41, 87
40, 41, 88

Road/Track Running warm up/down 27:12 [1] 3.0 km (9:04 / km)
shoes: Brooks Axiom 2

Recoveries

Road/Track Running warm up/down 13:00 [1] 1.7 km (7:39 / km)
shoes: Brooks Axiom 2

Warm-down

Monday Feb 26, 2007 #

Exercise machine (stairmaster) 45:00 [2]

Strength (abs) 10:00 [1]

Sunday Feb 25, 2007 #

Road/Track Running warm up/down 7:05 [2] 1.07 km (6:37 / km) +30m 5:48 / km
shoes: Montrail Highlander

Warm-up in Joe Grant Park

Orienteering 41:02 [4] *** 4.28 km (9:35 / km) +100m 8:35 / km
spiked:10/10c shoes: Montrail Highlander

Re-ran brown course from April, 2003 which was my first O-event in US.

I've decided to test a new pair of shoes that I am planning to use for orienteering: Montrail Highlander. My frustration with Inov-8s that give me nasty heel blisters made me spend a couple of hours online searching for an alternative. I came across Highlander's review on some adventure racing website. After some thinking I ordered them on zappos.com.
Overall, I am very satisfied with the shoes. No blisters, not even slight hint of soreness on my heels. The shoes have a decent grip on steep hills. It was very wet today and I didn't have any problems running uphill on wet grass. On wet soil they were slipping though. The shoes have smaller cleats than Inov-8s do. So, probably Inov-8s are better traction-wise. I don't think there is much difference though.
Finally, a US company made a decent fell running shoe. We'll see how long it's going to last.

Trail Running warm up/down 6:18 [2] 1.0 km (6:18 / km)
shoes: Montrail Highlander

Warm-down

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