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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daedalus

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  orienteering15 18:40:58 70.05(16:00) 112.73(9:57)12 /242c4%
  biking9 17:45:00 198.55(5:22) 319.53(3:20) 600
  road run12 10:45:20 69.53(9:17) 111.9(5:46) 2400
  terrain run3 9:00:00 35.46(15:14) 57.06(9:28) 4200
  grass/trail run2 28:00 3.0(9:20) 4.83(5:48)
  Total22 56:39:18 376.59(9:02) 606.06(5:37) 720012 /242c4%

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Thursday Jun 25, 2009 #

road run tempo 20:20 [5] 5.0 km (4:04 / km)
shoes: dirtdogs-11

Kind of lame I know, but today was the sprint day, and I already know la vieille ville d'Annecy pretty well, and since I've gone to Annecy the last five days, and I'm going again the next two, I didn't mind staying in Faverges today. I finished packing...
Splits: 1km-3.39 2km-8.14 2km-8.27
Meh. I was just going for about 20mins so I guess it was alright.

road run warm up/down 45:00 [3] 5.0 mi (9:00 / mi)
shoes: dirtdogs-11

Wednesday Jun 24, 2009 #

orienteering 2:10:00 [2] ***** 7.0 mi (18:34 / mi)
27c shoes: dirt dawgzadvanced

La grande Jeanne. Black then green abrv. Really tired, took it nice and slow. Handled the subtle terrain better this time, (but raspberries are no fun!) Picked it up a bit towards the end.

grass/trail run 18:00 [3] ** 2.0 mi (9:00 / mi)
shoes: dirt dawgzadvanced

Tuesday Jun 23, 2009 #

orienteering 2:15:00 [4] ***** 12.0 mi (11:15 / mi)
40c shoes: dirt dawgzadvanced

La grande Jeanne, blue descent. Did well physically in the terrain, but had some major blunders (including one, 30degrees off and 50m too far before I realized where I was, and not without a bit of head-scratching first). Difficulty concentrating. Anyway the mistakes were because I was moving fast and got tired and thirsty at the end, so it's getting there I suppose.

Monday Jun 22, 2009 #

orienteering 2:00:00 [3] ***** 8.0 km (15:00 / km)
31c shoes: dirt dawgzadvanced

La grande Jeanne, green unmarked course. Took it nice and easy today, but it was nice, I could probably have gone harder if I wasn't planning to tomorrow. The vegetation was really thick but it was fun.
So normally I think that complex terrain is bad news for me. But today, my really big mistakes started in some vague and subtle low-visibilty area. So this is probably my biggest weakness (the probable source of my dolor at pontiac lake, not, as I believed, the complexity of the terrain). After that mistakes started to occur more frequently, probably because I was becoming dehydrated.
The bus driver was nice enough to let me off at l'hôtel de police so I got onto the map almost right away...

road run 15:00 [3] 1.5 mi (10:00 / mi)
shoes: dirt dawgzadvanced

Sunday Jun 21, 2009 #

biking 1:30:00 [3] 30.0 km (3:00 / km)

to Theo Fleurent's in Annecy

orienteering race 1:45:00 [4] **** 6.4 km (16:24 / km)
19c shoes: blue dirt dawgs 2

something like that. The first half of the course was very good, the second half very bad...

grass/trail run warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: blue dirt dawgs 2

Saturday Jun 20, 2009 #

orienteering race 47:00 [4] *** 4.0 km (11:45 / km)
10c shoes: dirt dawgzadvanced

rough terrain, the navigation was not very difficult.
(1-2)-4.38 3-3.37 4-4.41 5-4.32 6-6.38 7-8.29 8-2.27 9-4.37 10-4.29 f-18.6

orienteering 1:18:00 [3] ***** 6.0 km (13:00 / km)
13c shoes: dirt dawgzadvanced

Top of the semnoz. nice to be on a new map! (Only 10 years old)

biking 1:45:00 [2] 40.0 km (2:38 / km)

from the summit of the semnoz to Faverges

Friday Jun 19, 2009 #

road run 1:10:00 [3] 7.0 mi (10:00 / mi) +400m 8:30 / mi
shoes: dirtdogs-11

orienteering 20:00 [3] *** 2.0 km (10:00 / km)
8c shoes: dirtdogs-11

Les crêts

Thursday Jun 18, 2009 #

road run 1:10:00 [3] 7.0 mi (10:00 / mi) +500m 8:11 / mi
shoes: dirtdogs-11

orienteering 15:00 [3] *** 1.5 km (10:00 / km)
6c shoes: dirtdogs-11

Les crêts, alas.

Wednesday Jun 17, 2009 #

road run 12:00 [3] 1.0 mi (12:00 / mi)
shoes: dirtdogs-11

terrain run 3:00:00 [3] 13.0 mi (13:51 / mi) +1700m 9:51 / mi
shoes: dirt dawgzadvanced

Towards the Dent de Cons, but the trails and such were very indirect eg they led anywhere but to the summit. I got up to an alpage though, and some fort they built at the top of a huge cliff overlooking Ugine...

Tuesday Jun 16, 2009 #

biking warm up/down 2:30:00 [2] 42.0 km (3:34 / km)

road run warm up/down 35:00 [3] 4.0 mi (8:45 / mi)
shoes: dirtdogs-11

orienteering 30:00 [3] **** 3.0 km (10:00 / km)
10c shoes: dirtdogs-11

La Puya, 1:2500. Very intricate area, also extensive trail network, but it's all been redone since the last update, which is good because they couldn't be used for navigation. Also very small, I think I've exhausted it's training capacity.

orienteering intervals (urban sprint) 9:37 [5] *** 1.5 mi (6:25 / mi)
10c shoes: dirtdogs-11

La vieille ville d'Annecy. Made sure to rest at every single control this time.
.32 1.00 1.07 1.05 .31 1.25 .50 1.04 .53 1.09

Monday Jun 15, 2009 #

road run 1:05:00 [3] 7.0 mi (9:17 / mi) +400m 7:53 / mi
shoes: dirtdogs-11

orienteering 15:00 [3] *** 1.5 km (10:00 / km)
8c shoes: dirtdogs-11

Seythenex-les crêts

Sunday Jun 14, 2009 #

road run 1:10:00 [3] 8.0 mi (8:45 / mi) +500m 7:20 / mi
shoes: dirtdogs-11

orienteering 15:00 [3] *** 1.5 km (10:00 / km)
6c shoes: dirtdogs-11

Seythenex-les crêts

Saturday Jun 13, 2009 #

biking 2:00:00 [3] 35.0 km (3:26 / km) +100m 3:23 / km

Albertville and back.

Thursday Jun 11, 2009 #

terrain run hills 4:00:00 [3] 15.0 mi (16:00 / mi) +1800m 11:39 / mi
shoes: dirt dawgzadvanced

Climbed la Sambuy. So a lot of it was actually on roads, but I got some terrain in, especially in the unrealistically nice forests I encountered on the descent, which was mostly through the terrain.
Trying to get used to the sprint/long back-to-back? Though yesterday was probably too hard and today too easy. I felt very tired setting out, but a bit better when I returned from the mountain.
I didn't quite go the top, because the last 100m was for mountain-climber types.

Wednesday Jun 10, 2009 #

orienteering intervals (urban sprint) 31:21 [5] **** 5.0 mi (6:16 / mi)
shoes: blue dirt dawgs

La vieille ville d'Annecy. Nice sprint map, medieval, at least in the more interesting areas. 1:3000
Splits:
(S-52)-1.08 (52-57)-.40 (57-51)-.43 jog-1.01 (37-46)-1.10 (46-45)-1.10 (45-44)-1.11 (44-43)-1.45 (43-42)-2.05(not sure abt the placement of this one) (42-47)-2.11 (47-60)-2.22(ouch) (60-41)-1.41 (41-58)-1.37 (58-40)-1.41 (40-48)-.57 (48-50)-.37 (50-49)-1.12 (49-39)-1.07 jog .46 (59-55)-.53 (55-38)-2.24 .54 (35-54)-1.28 (54-S).36

something off

biking warm up/down 2:00:00 [3] 42.0 km (2:51 / km)

road run warm up/down 45:00 [3] 5.0 mi (9:00 / mi)
shoes: blue dirt dawgs

Tuesday Jun 9, 2009 #

road run 13:00 [3] 1.5 mi (8:40 / mi)
shoes: blue dirt dawgs

orienteering 40:00 [3] *** 4.0 km (10:00 / km)
spiked:12/14c shoes: dirt dawgzadvanced

Aux crêts de Seythenex again. I guess if it takes me this long to adjust to new terrain it's good I'm starting a month ahead of time. Well I'm not quite sure what my problem was last week, but the map reminded me quite a bit of hills and dales, but with slightly more rocks, although I handled them much better this time, and USGSesque contours (probably taken straight off an IGN map). Anyway this was an easy day for me, although my stomach hurt a little. Marie Antoinette was wrong, la brioche had no positive effect on my health.

road run warm up/down 1:00:00 [3] * 7.0 mi (8:34 / mi)
shoes: dirt dawgzadvanced

To seythenex and back. Also some sprints on the way back with dersu's course on the JWOC 09 sprint map. Well the stupid rubber cleat things are a little painful when running fast on roads, so I think I'll remove them for JWOC. They would be a good idea for a sprint that's half roads, half muddy forest.

Monday Jun 8, 2009 #

orienteering 4:00:00 [2] ***** 15.0 mi (16:00 / mi)
20c shoes: blue dirt dawgs 2

Camped on top of the Semnoz, and did this training over the last two days. The map is very detailed but is ten years old and apparently the rocks have rolled around since then. I had the impression of being on top of a very loose pile of large rocks, and there was some kind of cavern system underfoot, lots of pits and chasms. I also did some above the treeline, but this was trivial, and the footing was very good, and this is where I did most of my running. There were also some particuliarly nasty horseflies that followed me for about a mile.

biking 2:00:00 [2] 40.0 km (3:00 / km)

From the summit back to Faverges by way of St Jorioz

Sunday Jun 7, 2009 #

biking 1:30:00 [2] 23.0 km (3:55 / km)

To Annecy to catch the bus to the summit of the semnoz.

Saturday Jun 6, 2009 #

orienteering 50:00 [3] *** 3.5 mi (14:17 / mi)
10c shoes: dirt dawgzadvanced

Alright I'm starting to get used to this map and terrain now. Still, side-hill running on a 45-degree rocky slope covered with downed trees is slow at best. At least I got a few legs in at under 10min/km.

road run 1:00:00 [3] 10.0 km (6:00 / km) +300m 5:13 / km
shoes: dirt dawgzadvanced

To Seythenex and back

Friday Jun 5, 2009 #

orienteering 40:00 [3] **** 2.5 mi (16:00 / mi)
10c shoes: dirt dawgzadvanced

Seythenex-Les crêts. Well I wasn't exactly expecting that terrain. Rocky and steep. I'm still not used to the idea that normal-looking contour lines on a 1:5000 represent a very steep slope. Anyway the map is a tad old so there were a few new paths, etc. I need to work on my compass skills. It's too bad I didn't complete my Compasswoods map at Alma until end of may or I could have gotten some good compass training in.

road run warm up/down 1:05:00 [3] 10.0 km (6:30 / km) +300m 5:39 / km
shoes: dirt dawgzadvanced

From Faverges up to Seythenex and back.

Thursday Jun 4, 2009 #

biking 1:30:00 [3] 14.0 mi (6:26 / mi) +500m 5:47 / mi

to La Ramaz and back

terrain run hills 2:00:00 [3] 12.0 km (10:00 / km) +700m 7:45 / km
shoes: blue dirt dawgs

climbed la Belle Etoile from la Ramaz

Wednesday Jun 3, 2009 #

biking 3:00:00 [3] 45.0 km (4:00 / km)

to Annecy and back to pick up maps

Monday Jun 1, 2009 #

Note
(rest day)

plane ride. Little sleep, no training. Apparently arriving sleep-deprived allows you to set your own bedtime at any time you please, thus negating the effects of jet-lag.

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