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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending May 19, 2013:

activity # timemileskm+mload
  orienteering1 2:30:3560.2
  running2 1:38:25 7.11(13:50) 11.45(8:36) 285
  hiking3 1:35:04 4.74(20:04) 7.62(12:28) 27912.9
  walk/jog1 50:45 3.41(14:54) 5.48(9:15) 116
  strength & stretching3 30:0012.0
  Total9 7:04:49 15.26 24.55 68085.2
  [1-5]5 3:32:57
averages - weight:117.4lbs

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Sunday May 19, 2013 #

orienteering race 2:30:35 [3]

DVOA local event at Pakim Pond, aka 4 Mile Circle. I like running in the Pine Barrens and I was doing great up until I went totally brain dead at #9.

I had a 20 minute error on a totally trivial control. I kept trying to make sense of some trails instead of just following the edge of the lake. The trail on the map was no longer in the terrain and the one in the terrain was not on the map. But the control was 10 feet from the edge of the lake so I should not have had such a large brain fart!!!!! The only thing I can say is that I had been pushing hard since I can actually run in Pakim Pond as there are no rocks anywhere and I must have been way more tired than I realized. At #8 I was only a respectable amount of time behind Tom and Petr and Len and then it all fell apart.

After the error, I had nothing left and on my way to #11 I realized that I was seriously bonking. I had already eaten the Shot Blocks I had with me and there were no more water controls either. But I was having trouble following my compass and my legs were toast. But I pushed on and kept making errors but managed to finish. I was clean to #12 but on all the other controls I wandered around for a bit. It was a mental battle to finish.

I enjoyed parts of this course very much. I think I took good routes for the most part taking round about routes on trails instead of straight in many instances. I wasn't totally clean in the first 8 controls, but only had minor bobbles. Perhaps straight would have been better and tired me out less since I wouldn't have pushed as hard to run. Who knows.

Saturday May 18, 2013 #

8 AM

hiking 33:02 [0] 1.61 mi (20:33 / mi) +96m 17:20 / mi

Very slow this morning. Head is stuffed up big time.

strength & stretching 10:00 [3]

Exercise routine. Gets me sweating and my heart rate up, that's for sure.

Friday May 17, 2013 #

2 PM

running 44:30 [0] 2.99 mi (14:52 / mi) +160m 12:45 / mi

At the Schuylkill Center. Had to go over for something to do with work and figured I might as well run there for a change of scenery. Decided on a "go as slow as necessary but do not walk pace" and did a tour of most of the trails. Some of the uphills were a close call but I did not walk.

Thursday May 16, 2013 #

6 PM

walk/jog 50:45 [0] 3.41 mi (14:54 / mi) +116m 13:28 / mi

TNT - with Dasha in Tyler. Second half was mostly walking.

Nice dinner conversation afterwards with Tom and Clem.

Wednesday May 15, 2013 #

7 AM

hiking 32:22 [3] 1.56 mi (20:45 / mi) +95m 17:27 / mi

Very stiff and sore this morning, the culprit being the exercises not the run I think.
8 AM

strength & stretching 10:00 [3]

A bit of yoga to stretch a bit.

Tuesday May 14, 2013 #


Need to update my log big time but I'm waaaay behind at work so it will have to wait.

OK - long and middle analysis done. Sprint will have to wait.
7 AM

hiking 29:40 [0] 1.57 mi (18:54 / mi) +88m 16:05 / mi

Morning hike.
8 AM

strength & stretching 10:00 [3]

A quick strength routine I found on the web which I hope to do regularly:
jumping jacks
wall sit
push ups
step ups onto chair
tricep dips using chair
running in place with high knees
push ups with rotations (lift one arm up and twist)
side plank (to each side)

Each exercise is done for about 30 seconds with 10 seconds to move from one to the next. Short and sweet.

6 PM

running 53:55 [0] 4.12 mi (13:05 / mi) +125m 11:58 / mi

TNT - ran with Sandy on the drive while Bob ran a PR on the Indian loop. My legs were pretty dead from the weekend. But, we were running just a little over 11 minute miles in the middle talking the whole time so that was good.

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