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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending May 22, 2006:

activity # timemileskm+m
  running5 5:01:17
  Orienteering3 3:08:50 10.23 16.46 38035 /46c76%
  indoor bike (hometrainer)1 1:01:10
  strength2 26:46
  stretching3 18:00
  Total6 9:56:03 10.23 16.46 38035 /46c76%

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Sunday May 21, 2006 #

running warm up/down 57:10 [1]
shoes: O-shoes (VJ Integrators)

My warm up turned out to be very interesting and had a big influence on my race. I basically lost my concentration for the race due to bad preparation for the race before hand. I want to take some time to write up what happened before and during the race, because I think it is a situation that maybe all of us should consider at some point. I will put something up on the SaMa blog soon.

Orienteering race 1:35:25 [5] **** 9.23 km (10:20 / km) +210m 9:17 / km
ahr:180 max:191 spiked:7/15c shoes: O-shoes (VJ Integrators)

I will write up something about this race on our SaMa blog. I think the fact that I only spiked 7 out of 15 controls speaks for itself, and the first control shouldn’t really count. Basically I made a mistake in the beginning after a hectic start process, where I didn't regain my concentration. I struggled the whole course, making bad decisions the whole way and getting progressively more frustrated with myself... I am working on pulling something positive out of it, don't worry:-)

Saturday May 20, 2006 #

running warm up/down 48:51 [2]
ahr:142 max:168 shoes: O-shoes (VJ Integrators)

warm up and cool down for the middle distance race.

Orienteering race 35:23 [5] ***** 4.61 km (7:41 / km) +95m 6:58 / km
ahr:187 max:197 spiked:13/14c shoes: O-shoes (VJ Integrators)

A solid race. I made no major mistakes, but ran rather conservative to be accurate. Not surprised to be behind Pavlina, she is such a strong orienteer and this terrain was tough. However, I felt that loosing 4 minutes was too much, but it was the speed I could orienteer accurately at, so I have to take it as it is. I was certainly not unhappy about my race.

Friday May 19, 2006 #

running warm up/down 1:00:56 [2]
ahr:153 max:184 shoes: Asics DS Trainer

Warm up was particularly long to get my legs ready to sprint. I was worried about the lack of speed I had done the last few weeks.

Orienteering race 17:00 [5] * 2.62 km (6:29 / km) +75m 5:41 / km
ahr:195 max:205 spiked:15/17c shoes: Asics DS Trainer

Overall the race was ok. My legs seemed to be able to run the speed I was pushing, but my heart and lungs were screaming blood murder! I made a mistake already to the 2nd control, went one green bush too early (20" lost), and I made three route choice errors. First to 8, I went up and over the hill. My split was not much slower than Sam who went around staying flat, but I am certain it made me tired. The next mistake was at 9, since I didn't want to go back up, I stayed flat and went up the stairs. To 15 I didn't see the uncrossable wall under the line connecting the controls and went to the right to go down the hill, instead of to the left down the stairs.

Sam's time is really strong. Nice work Sam!

Orienteering 41:02 [1]
shoes: Asics DS Trainer

Running the middle distance model event course, discussing in the woods with others about the mapping took at least about 10' of the time out in the woods.

Thursday May 18, 2006 #

running 50:00 [3]
ahr:143 max:172 shoes: Asics DS Trainer

Running with Lindsay in Green belt park again. This time includes some track drills and some sprintsin the grass.

stretching 5:00 [1]

Wednesday May 17, 2006 #

indoor bike (hometrainer) 1:01:10 [2]
shoes: Asic Nimbus

I wanted to take a none running day since my back is hurting a little more than before the flight. Got into the Johns Hopkins gym with Lindsay's ID without a problem!!

strength 16:46 [2]
shoes: Asic Nimbus

The usual core strength exercises.

stretching 8:00 [1]

Tuesday May 16, 2006 #

running 25:50 [1]
ahr:158 max:179 shoes: Asic Nimbus

I am staying at my friend Lindsay's house in Laural, MD. Went for a little morning jog.

strength 10:00 [2]

the usual stomach and back exercises.

stretching 5:00 [1]

running warm up/down 38:30 [1]
ahr:156 max:166 shoes: Asics DS Trainer

Warming up and cooling down with Lindsay in Green Belt national park. Nice to find some trails. My back was hurting a little.

running intervals 20:00 [4]
ahr:184 max:195 shoes: Asics DS Trainer

Intervals at a almost all out pace. 2x (3' 2' 1' with half the amount of rest).

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