Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending May 6, 2007:

	activity	#	time	miles		km		+m
	◪	3	3:08:11	16.65	(11:18)	26.8	(7:01)	660	41 /	59c	69%
	trail run	5	2:01:05	12.37	(9:48)	19.9	(6:05)	245
	stretching	1	15:00
	intervals	1	13:54	2.14	(6:29)	3.45	(4:02)	65
	Total	5	5:38:10	31.16		50.15		970	41 /	59c	69%
	[1-5]	5	5:23:10
averages - sleep:7.8

2:24

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» now

Sunday May 6, 2007 #

trail run warm up/down (+ stretching) 15:00 [2] 2.0 km (7:30 / km) +40m 6:49 / km
ahr:130 max:155 slept:8.0 shoes: VJ-Integrators-2006

◪ race (Long) 2:09:26 [3] ***** 17.5 km (7:24 / km) +320m 6:47 / km
ahr:155 max:168 spiked:10/25c shoes: VJ-Integrators-2006

This race will need some serious analyses, because I do not have explanations to what happened - nothing seemed to work right, my body and brain did not work today - it could be recuperation issue may be lack of long training, but my problems started on first leg - no matter how slow I was running I did not comprehend the map. Must re-think my approach to technical warm-up.

C • agree 6

Day 3: Blue - Splits

Saturday May 5, 2007 #

trail run warm up/down (+ stretching) 21:00 [2] 3.0 km (7:00 / km) +40m 6:34 / km
ahr:132 max:160 slept:7.0 shoes: VJ-Integrators-2006

◪ race (middle) 42:26 [5] ***** 6.3 km (6:44 / km) +280m 5:31 / km
ahr:166 max:172 spiked:18/21c shoes: VJ-Integrators-2006

Made good decisions today stated a little hesitant: I really do not accept the system we have at the start today, rules need to change: runner need to see the map before he/she starts to actually navigate – the split times totally prove it – results on the first leg was a lottery, rather then test of orienteering skills! Lost 30-40 sec on my way to 1 without making any mistakes , 1 min on # 4 – I do not think it was a fare control placement – the map was very sketchy at that area – too green, power line was open in reality, but mapped as 3-rd green – another lottery control. I think I got lucky by loosing only 1 min there. Course was excellent thou, good test of speed and right decision making. I manage to loose 2 min on 12 by being over confident and taking a chance – made bad decision when felt something was wrong. Over all, not a bad performance with one real mistake costing me 2 min. Speed is not here, despite the effort

C • Start Details... 4

Day 2: Blue/Green - Splits

Friday May 4, 2007 #

Event: US Team Trials

trail run warm up/down (+ stretching) 21:00 [2] 2.5 km (8:24 / km) +20m 8:05 / km
ahr:121 max:161 slept:8.0

◪ race (Sprint) 16:19 [5] *** 3.0 km (5:26 / km) +60m 4:57 / km
ahr:168 max:176 spiked:13/13c

Full effort, but the speed was not there, let myself relax for 2 legs - and paid with ~ 30 sec of time lost in hazitations. Some run by lonerunner :)

Sprint TT (Red/Blue) - Splits

Wednesday May 2, 2007 #

trail run (easy) 36:32 [3] 7.4 km (4:56 / km) +90m 4:39 / km
ahr:152 max:169 slept:8.0 shoes: Nike Air Pegasus 2006

Easy Perimeter loop in 29:18 (ran last 8 min @ effort 4).

stretching warm up/down (+ strength) 15:00 [0]

Tuesday May 1, 2007 #

trail run warm up/down 27:33 [3] 5.0 km (5:31 / km) +55m 5:13 / km
ahr:151 max:173 slept:8.0 shoes: Asics DS Trainer X

to FP and back and between interwals

intervals hills (3x1150/650 uphill) 13:54 [5] 3.45 km (4:02 / km) +65m 3:41 / km
ahr:166 max:175 shoes: Asics DS Trainer X

4:42, 4:36, 4:36 - hard controlled effort - still had a little of West Point left in my legs

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