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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Run22 17:50:05 78.19(13:41) 125.83(8:30) 2829
  Stretching4 33:00
  Total25 18:23:05 78.19 125.83 2829
  [1-5]22 17:50:05

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Friday May 31, 2013 #

6 PM

Run (orienteering) 57:51 [1] 6.31 km (9:10 / km) +138m 8:16 / km

Brutal training (thick, yucky) on Ear Lake. Some boo-boos.

Thursday May 30, 2013 #

Stretching 7:00 [0]

8 PM

Run (orienteering) 43:26 [1] 4.84 km (8:58 / km) +66m 8:24 / km

Run on War Eagle in NW corner of the map - very rough, steep gullies, thick bush - but fun!

Wednesday May 29, 2013 #

Run warm up/down 10:24 [1] 1.92 km (5:25 / km)

Stretching 5:00 [0]

6 PM

Run race (orienteering) 42:48 [3] 5.42 km (7:54 / km)

LL SE orienteering.

Friday May 24, 2013 #

6 PM

Run (orienteering) 42:39 [2] 5.24 km (8:08 / km) +90m 7:29 / km

good training on Chadburn - good flow, good planning, was more fun than I thought. Trevor said it was hilly, but I thought it was fine - maybe I'm getting fitter?

+ good planning
+ good at looking up and ahead to see features - focus on hills that are more visible in the distance.
NI - add compass to plan where needed

Planning:
1. 4
2. 4.5
3. -
4. 4.5
5. 4
6. 4.5
7. 3.5
8. 4.5
9. 4
10. 4
11. 3.5
12. 4
13. 3
14. 3.5
15. 3.5
Ave: 3.9 - not bad!

Wednesday May 22, 2013 #

6 PM

Run (orienteering) 29:16 [2] 3.18 km (9:12 / km) +100m 7:57 / km

Training on Lewes Lake - butterfly loops, precision. Not as clean as I'd like to be, even though I was focusing on "planning" with the Mind-Mill.

Planning score:
1. 3
2. 2.5
3. 2
4. 3
5. 2.5
6. 4
7. 4
8. 3
9. - reverse leg
10. 1.5
11. 2
12. 2.5
Ave: 2.7 :-(

+ Good focus on Mind-Mill / planning
+ Good simplifying and finding routes in complex topography
NI Fully understanding the control approach - planning / AP near the control was weak.
+

Wednesday May 15, 2013 #

7 AM

Run (orienteering) 1:09:44 [1] 5.85 km (11:56 / km) +273m 9:40 / km

Nice control picking course in Harriman. After 1st third things started going smoothly with the planning / mind-mill.

Tuesday May 14, 2013 #

Stretching 14:00 [0]

Note

Left ball of foot did not hurt any this weekend - so that is good, after all this running.
7 AM

Run 40:13 [2] 5.11 km (7:52 / km) +109m 7:07 / km

Ran the '93 WOC Short (Middle) Distance course - was quite fun, went pretty well. As for planning score:

1. 2.5
2. 2
3. 3
4. 3
5. 3.5
6. 4
7. 3
8. 4
9. 3.5
10. 4
11. 4
12. 1
13. 2
14. 1.5
Ave: 2.9 - not bad

+ Route Planning
+ Mind mill worked well, looking forward in terrain
NI - not rushing out of control, need to be careful with exit direction. Stop if not confirmed.
11 AM

Run 2:03:13 [1] 11.56 km (10:39 / km) +405m 9:04 / km

Did half of the '93 WOC Long - good at first, but then lost interest later on. Got really thick not so much fun towards in control 8 (fire about 10 years ago). But first half was fun. Bailed out after control 8/13. Trotted back with Toni after. Tired.

1. 2.5
2. 3
3. 3.5
4. 3.5
5. 3
6. 3.5
7. 2.5
8. 2.5
13. 2.5
Ave. 2.9 - maybe a bit high - low motivation towards the ends.

Monday May 13, 2013 #

8 AM

Run (orienteering) 1:12:02 [1] 6.72 km (10:43 / km) +316m 8:41 / km

really nice run on Blue Mt. map - was awesome terrain.
12 PM

Run tempo (orienteering) 31:38 [3] 2.93 km (10:47 / km) +108m 9:07 / km

butterfly loops on Blue Mt. map with Toni @ 1:5,000 - was tricky, lots of mistakes.

Run warm up/down 10:52 [1] 1.07 km (10:12 / km) +77m 7:29 / km

legs felt sore, wasn't sure it was good idea to go for second training, but then it ended up being okay.

Sunday May 12, 2013 #

7 AM

Run race (orienteering) 1:58:37 [3] 14.05 km (8:27 / km) +500m 7:10 / km

US Long Championships - was a slog, but better than yesterday. 3-4 mistakes, maybe 8min total?

Run warm up/down 12:21 [1] 1.21 km (10:13 / km) +73m 7:51 / km


Long Blue - Splits

Saturday May 11, 2013 #

7 AM

Run race (orienteering) 55:46 [3] 6.64 km (8:24 / km) +123m 7:41 / km

US Middle Champs on Moreau Lake map - was a f*cking disaster. Went well for first 1/3, the couldn't find control, compass broke after that and it all went to hell. Too bad, because it was fun at first, flow was good, even though it was slow moving 'cause it was so technical.

Middle Blue - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 

Run warm up/down 16:09 [1] 2.15 km (7:31 / km)

12 PM

Run race (orienteering) 17:28 [4] 3.08 km (5:40 / km) +66m 5:07 / km

US Champs sprint race - felt so slow - run was pretty clean though.

Sprint Blue - Splits

Thursday May 9, 2013 #

Stretching 7:00 [0]

after flight to Montreal, drive to Plattsburg, NY

Wednesday May 8, 2013 #

6 PM

Run tempo (orienteering) 44:30 intensity: (14:51 @1) + (27:00 @3) + (2:39 @5) 6.06 km (7:20 / km) +60m 7:00 / km

aiming off practice on Hidden Lakes map / Miles Canyon. Still lots of snow in woods, but do-able. Had some troubles. Tried to do 3x9min T pace, then on way back added three 200m reps. Felt very sluggish, tired, heavy. Hopefully it was just dinner just before the run.

Run warm up/down (orienteering) 16:38 [1] 1.96 km (8:28 / km) +22m 8:01 / km

Monday May 6, 2013 #

7 PM

Run (hash) 34:37 [1] 4.47 km (7:44 / km) +57m 7:16 / km

C-de-T's run from Hidden Lake to Riverdale.

Sunday May 5, 2013 #

3 PM

Run warm up/down (orienteering) 14:33 [1] 2.22 km (6:33 / km) +16m 6:20 / km

Run warm up/down 5:56 [1] 0.73 km (8:09 / km) +39m 6:26 / km

Run tempo (orienteering) 43:52 intensity: (23:00 @1) + (20:52 @3) 6.18 km (7:06 / km) +123m 6:28 / km

Awesome run on Carcross desert - very fun.

Saturday May 4, 2013 #

5 PM

Run (orienteering) 22:07 [1] 3.78 km (5:51 / km) +2m 5:50 / km

little run around Brent's Riverdale training course from Monday - actually was quite good to focus on some details instead of being sloppy knowing areas too well.

Left knee weak after Wednesday's training - something strained/went wrong.

Friday May 3, 2013 #

6 PM

Run tempo (orienteering) 55:42 intensity: (28:00 @2) + (27:42 @3) 6.24 km (8:56 / km) +40m 8:39 / km

relocation practice on Long Lake SE with Trevor - lots and lots of snow in woods - very physical, but good to get off trail finally.

Wednesday May 1, 2013 #

Run warm up/down 19:28 [1] 2.9 km (6:43 / km)

6 PM

Run race (orienteering) 18:15 [4] 4.0 km (4:34 / km) +26m 4:25 / km

Riverdale sprint - was a real puker. Probably started too fast:

+Ran pretty hard
+Folded and planned exit in advance on most lets
NI: Probably started too fast. Was really huffing in first two legs.

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