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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Apr 5, 2008:

activity # timemileskm+m
  Run6 2:52:00 4.0 6.44
  Orienteering3 2:33:52 10.56 17.0 26013 /16c81%
  Bike2 1:10:00
  Weight training1 30:00
  Cross Training1 20:00
  Total7 7:25:52 14.56 23.44 26013 /16c81%

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Saturday Apr 5, 2008 #

Run warm up/down 20:00 [2]


Total for the two sprints.

Orienteering race 16:08 [4] *** 2.9 km (5:34 / km)
shoes: Asics Dirt Devils

Pig Sprint #1.

Bad orienteering, especially at the beginning.

Worse flow I've had in many races. Many times after a control I would stop and work on finding myself on the map. Sergey almost caught me up by halfway through, but I kind of got my act together.

Should have jumped more fences? I jumped one, and went under one. I wimped out and went around all the others I encountered.

Speed was OK, on the few legs when I got moving.
Shoes are awesome. I love them.



Dietary observations:

2 bananas for breakfast. Some Perrier.

2 bananas after first sprint, 1 piece of Starbucks pumkin bread, a latte, some wheat thins, and some Gatorade.

Not sure if this was enough food?

Orienteering race 16:30 [4] ****
shoes: May 2007 Integrators

Pig Sprint #2.

Another sub-standard race. Made a lug-head error on 4, going down the wrong trail, etc... Lost probably about 40 seconds. On the way to 6, Jon Torrance passes me as I negotiate the fences and broken ground around the sewage plant on my far left route. Lost about 30 seconds on #6.

I tag along after him for the middle part of the course. He breaks away on the way through the green out to the field around the lake to the penultimate control.

I didn't have any gas on the last two controls.


Eagles Drinking Across Ohio Tour stops at the Steinkeller and BJ's. The first was good, the 2nd not so.

Friday Apr 4, 2008 #

Orienteering 15:00 [2] ****
shoes: May 2007 Integrators

Pig Middle model.

Ah, Ohio--I never knew ye. Actually, I did, and that is the problem.

Ran around with Ed White. Wet and muddy.

Run warm up/down 15:00 [2]
shoes: May 2007 Integrators

Warmup and warmdown.

Orienteering race 41:58 [4] **** 5.3 km (7:55 / km)
shoes: May 2007 Integrators

Flying Pig Middle/WRE.


Running well through half the course: good flow, good speed, fairly clean (2 20 second mistakes maybe...) A minute off the pace.

Then, disaster. A tough control and a careless attack. Lost 2 minutes and then 2 minutes and the race was over. Lost flow after that and started giving up time on several controls.

Not sure what to make of this. I was concentrating well, reading well, but just was a little loose and paid the price...


Shredded my first pair of pants for the weekend during this race...


The "Drinking Across Ohio" tour with the Eagles stopped at the Dilly Deli. This was the apogee...

Thursday Apr 3, 2008 #

Run 42:00 intensity: (38:00 @2) + (4:00 @4)
shoes: 9 2007 Saucony

TNT. Very easy but 6 x 100 strides starting at minute 25.

Wednesday Apr 2, 2008 #

Bike 30:00 [2]

Bike. An easy level 8.

One of the culprits was identified. I was right--these people are not interested in exercise, but I derived some satisfaction with the difficulty he seemed to experience with making the TV work before he could commence his session. 9+ minutes of fumbling and surfing before some sufficiently stultifying show was found. Too bad I hadn't sabotaged his device so I could take credit. I suppose there is no need to pile on?

Run 30:00 [2] 3.5 mi (8:34 / mi)
shoes: 9 2007 Saucony

Easy run--7 mph, 1%

Tuesday Apr 1, 2008 #

Run 1:00:00 [2]
shoes: Salomon XCR


I ended up being late and running alone. Which was salubrious for me today after dialog at work.

It gave me time to reflect on my character flaws. My resoluteness and intractability were the focus of my contemplation. (And all the variations on those--some are less ... euphemistic.)

Anyway, if I were a psychologist, I would have fun with myself.

Monday Mar 31, 2008 #

Weight training 30:00 [2]

No dips today. Started with chest press and flies. No pull-ups either.

But, I destroyed the legs. The superset was 3 (10 curls + 10 cleans) and then onto a superset of 3 x 30 (with 15) lunges interspersed with 3 x 10 delts with the same.

According to my calculations, on the third day my legs will rise again. And that should be just about right.

BTW--cleans are the most fun you can have with weights, I think.

Finished off with a bunch of those "SEAL" push-ups. Pretty easy this time.

Bike 40:00 [2]

Level 8 hills.

My whine of the day--it is so annoying when people take the straps off the pedals on the stationary bikes. How can you bike with any effectiveness without clips or straps? And they are so hard to put back on...

Cross Training 20:00 [2]

A little more than 300 calories.

Level 6.

Sunday Mar 30, 2008 #

Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: May 2007 Integrators


Orienteering race 1:04:16 [4] *** 8.8 km (7:18 / km) +260m 6:22 / km
spiked:13/16c shoes: May 2007 Integrators


A very fine race, almost a great one, but lost about 2 minutes, mostly on one control.

Still, did a lot right. Highlights were really good flow in and out, great balance/agility in all segments of the terrain, good top end speed, and glimpses of that Matrix-like orienteering zone when time seems elongated and the navigation facile, with terrain subtleties jumping out.

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