Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending May 2, 2009:

activity

time

miles

Orienteering

3:10:49

13.61

(14:01)

21.9

(8:43)

765

Run

3:05:00

Weight training

30:00

Map hike

20:00

1.24

(16:06)

2.0

(10:00)

Total

7:05:49

14.85

23.9

765

averages - weight:161lbs

1:58

0:00

» now

Saturday May 2, 2009 #

Orienteering warm up/down 30:00 [2] **** 3.0 km (10:00 / km)
shoes: Spring 2009 Integrators

Out on the model in the rain before the middle. Visited a couple controls, but not all. Worried about getting back in time.

Run warm up/down 25:00
shoes: Spring 2009 Integrators

Run to the start and some jogging while standing around.

Orienteering race 45:46 [4] **** 4.9 km (9:20 / km) +265m 7:21 / km
shoes: Spring 2009 Integrators

2009 TT middle. A decent race.

Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet

Run warm up/down 20:00 [2]
shoes: Salomon XCR

Warmup before the TT sprint. Not all contiguous, but adequate and felt good.

Orienteering race 16:16 [4] **** 3.0 km (5:25 / km)
shoes: Salomon XCR

2009 TT sprint. Disappointing and frustrating doesn't really sum it up. I think this race has left permanent psychological scars. I don't know whether I will or should get over it. It was didactic, I suppose, but so is getting run over by a bus.

Sprint 3 - Splits

Thursday Apr 30, 2009 #

Run 15:00 [2]
shoes: February 2008 Asics

Level 8 hills.

Run intervals 10:00
shoes: February 2008 Asics

.5%, 5x1 on 1 off. Most fast parts were 10mph, but the last went up to 11.5. Legs nicely programmed.

Run 10:00 [2]
shoes: February 2008 Asics

Level 8 hills.

Note

Noticing my relatively inferior ranking, perhaps I should follow others' lead and run M35 in sprints. 5 of my 18 ranked races were sprints, and we know, or should know, how these things are ranked.

Wednesday Apr 29, 2009 #

Run 45:00 [2]
shoes: February 2008 Asics

Level 8 hills.

Tuesday Apr 28, 2009 #

Note
(rest day)

In NYC. Had planned to go for a run in the gym, but it closed at 10:00PM despite declarations it was open 24 hours.

Monday Apr 27, 2009 #

Note
weight:161lbs

Greg remarked at West Point that I was fat. I won't disagree. But, today after my workout I weighed in at 161. That is close to fighting weight.

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

Level 8 hills.

Weight training 30:00

Basically, 15 minutes of machines (chest, legs) and 15 minutes of circuits (with 20.)

Sunday Apr 26, 2009 #

Event: muddy moose trail race

Orienteering race 1:38:47 [3] **** 11.0 km (8:59 / km) +500m 7:19 / km
shoes: Spring 2009 Integrators

CSU 2009 A event long.

A disaster. A lot of good orienteering. I did not take optimal routes a lot of times, but was still probably doing OK, until I totally missed the 23rd control on the map, and ran directly to the road crossing. I realized something wasn't making sense, but only once I got to the road. That was about a 7 minute error. In my defense, that control circle and the line into it was extremely hard to read.

Map hike 20:00 [1] **** 2.0 km (10:00 / km)
shoes: Salomon XCR

Very easy control and water stop cleanup after the A event.

Sunday Blue (raw) - Splits

Sunday Blue - Splits

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