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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: greg

In the 7 days ending Mar 4, 2007:

activity # timemileskm+m
  Orienteering3 5:30:22 24.33(13:35) 39.16(8:26) 82535 /76c46%
  Road/Track Running3 1:41:27 10.31(9:50) 16.6(6:07) 10
  Exercise machine1 45:00
  Strength2 20:00
  Trail Running1 8:00 0.87(9:12) 1.4(5:43) 10
  Total6 8:24:49 35.52 57.16 84535 /76c46%

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MoTuWeThFrSaSu

Sunday Mar 4, 2007 #

Trail Running warm up/down 8:00 [2] 1.4 km (5:43 / km) +10m 5:31 / km
shoes: Montrail Highlander

Warm-up before Long distance

Orienteering race (long) 2:18:26 [3] *** 20.3 km (6:49 / km) +360m 6:16 / km
spiked:12/17c shoes: Montrail Highlander

Long distance.
My goal was to complete the course under two hours. Apparently, it's not feasible in my current shape. I won't get two hours even if I subtract the minutes of mistakes. Beside pure navigational errors I made a really stupid move. After the control 6 which was the spectator control and was placed very close to the finish area, I rushed to the control 17 instead of 7. The #17 was the last control and was located right near the #6. It was very confusing to me. I lost about five minutes there.

Orienteering 47:00 [2] *** 3.2 km (14:41 / km) +90m 12:53 / km
13c shoes: Montrail Highlander

I felt not completely exhausted after the long distance and decided to help with the control pick-up.

Sunday: Blue M21 - Splits

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]

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