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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Apr 25, 2009:

activity # timemileskm+m
  Run7 6:36:00 15.92 25.62
  Orienteering3 3:03:06 14.42(12:42) 23.2(7:54) 435
  Bike1 1:00:00
  Weight training1 20:00
  Total7 10:59:06 30.34 48.82 435

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Saturday Apr 25, 2009 #

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Warmup before the first middle race. It was very hot, so not much warmup required or desired.

Orienteering race 30:15 [4] **** 4.3 km (7:02 / km)
shoes: Spring 2009 Integrators

CSU 2009 A event middle qualifier. Not a great race, but passable. Had a pretty good level of effort, but was rough in a lot of places.

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Really light warmup (loosening) before the second race.

Orienteering race 42:34 [4] **** 5.8 km (7:20 / km)
shoes: Spring 2009 Integrators

CSU 2009 A event middle final.

Not sure if this was better than the first race or not. Most of the course was good, but dropped a lot of time on the first control and then totally bombed the 5th, where I caught up to Jon, who bombed it worse. We then ran most of the race together, with him mostly ahead, until he broke visual contact on the penultimate control. He actually was just a little ahead, however.

Friday Apr 24, 2009 #

Run warm up/down 20:00 [2]
shoes: Reebok Bobby Curtis

2%, 6mph.

Run 5:00 [3]
shoes: Reebok Bobby Curtis

2%
2 minutes @6, 1@7, 1@8, 1@9

Run tempo 20:00 [3] 2.9 mi (6:54 / mi)
shoes: Reebok Bobby Curtis

Level 8 hills, 8.5 mph, then 9 at 16:30, and 10 for the last 2.

Felt nice. Better than last spring.

Run intervals 15:00 intensity: (11:00 @2) + (4:00 @5)
shoes: Reebok Bobby Curtis

5 minutes @6, then 4x1 on 1 off at 11mph.

Thursday Apr 23, 2009 #

Run 1:00:00 intensity: (50:00 @2) + (10:00 @3)
shoes: Reebok Bobby Curtis

Level 8 hills. Finished strong. It feels easy to run fast.

Wednesday Apr 22, 2009 #

Run 2:15:00 intensity: (1:20:00 @2) + (40:00 @3) + (15:00 @4) 11.12 mi (12:08 / mi)
shoes: Salomon SpeedCross 2 2009

http://www.gmap-pedometer.com/?r=2731927

Blue Hills Skyline Trail again. Originally wanted to explore the western park of the reservation, but I thought it might be neat to explore the rest of the Blue Trail. And it was, but then it started raining. I thought the rain would wait until I was done, but no such luck. The rain takes a gnarly trail and makes it treacherous. But, I had the shoes (if there are any such shoes) for the job. And I went down hills as close to the surface as possible. Only one dangerous slip (early, on the east descent from Buck Hill), a small ankle twist, and some loose rocks banging against my legs.

Splits:
53:41 (from Houghton Pond to crossing of Chickatawbut Road)
12:50 (from Chickatawbut Road to turnaround at Wampatuck Road)
1:09 (back to Houghton Pond)

Slow work, but I didn't kill myself.

Run warm up/down 15:00 [2] 1.9 mi (7:54 / mi)
shoes: Salomon SpeedCross 2 2009

Some easy, flat running to finish off.

Tuesday Apr 21, 2009 #

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Level 8 hills.

Weight training 20:00 [3]

Leg extensions and leg curls, plus three+ circuits with 20. The additional weight did produce some soreness.

Monday Apr 20, 2009 #

Bike 1:00:00 [2]

Level 8 hills

Run warm up/down 22:00 [2]
shoes: Salomon SpeedCross 2 2009

Warmup before the CSU Park O, and including an 8 minute run over to pick up my car.

Orienteering race 20:40 intensity: (12:00 @3) + (8:40 @4) *** 2.7 km (7:39 / km)
shoes: Salomon SpeedCross 2 2009

CSU Park O

Run warm up/down 14:00 [2]
shoes: Salomon SpeedCross 2 2009

Cooldown after the sprint.

Sunday Apr 19, 2009 #

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Real light warmup.

Orienteering race 1:29:37 [4] **** 10.4 km (8:37 / km) +435m 7:08 / km
shoes: Spring 2009 Integrators

2009 West Point Blue long.

A so-so race. A lot of 30 second to 1 minute errors, and a 3 minute and 1.5 error. Very few legs were clean. But, I did limit the damage, unlike others. I thought my road run to 9 7 was an inferior route (and I still do) but I was pretty clean on it, so I guess that is something.

I was doing a very bad job on running down hills with rock or cliffs. I just can't let go. I wonder if WP last year broke my will?

I did like the course very much. That makes three in a row (I mostly liked the middle, despite my frustration.)

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