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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daedalus

In the 31 days ending May 31, 2009:

activity # timemileskm+m
  road run20 20:07:00 134.61(8:58) 216.64(5:34)
  orienteering10 18:10:42 52.22(20:53) 84.04(12:59) 1000182c
  walking4 5:45:00 17.0(20:18) 27.36(12:37)
  biking5 4:15:00 30.0(8:30) 48.28(5:17)
  track/intervals3 1:35:00 10.0(9:30) 16.09(5:54)
  mapping1 1:30:00 5.0(18:00) 8.05(11:11)
  weightlifting3 55:00
  grass/trail run1 30:00 3.0(10:00) 4.83(6:13)
  Total28 52:47:42 251.84 405.29 1000182c

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Sunday May 31, 2009 #

Event: OCIN - Hueston Woods State Park
 

orienteering 1:30:00 [3] *** 5.0 mi (18:00 / mi)
10c

control pickup at hueston woods

Saturday May 30, 2009 #

road run 22:00 [3] 2.0 mi (11:00 / mi)

orienteering 3:00:00 [2] *** 5.0 mi (36:00 / mi)
10c

control setting at hueston woods

Friday May 29, 2009 #

road run 30:00 [3] ** 3.0 mi (10:00 / mi)

road run warm up/down 30:00 [3] 3.0 mi (10:00 / mi)

plus hurdles and weightlifting

biking 15:00 [2] 2.0 mi (7:30 / mi)

Thursday May 28, 2009 #

Event: OCIN FASTO #1 - Miami Univ Western Woods
 

road run 30:00 [3] ** 3.0 mi (10:00 / mi)

orienteering race 28:00 [5] *** 4.6 km (6:05 / km)
21c shoes: dirt dawgzadvanced

between both sprints

grass/trail run warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: dirt dawgzadvanced


Course 1 - Splits

Course 2 - Splits

Wednesday May 27, 2009 #

road run 30:00 [3] ** 3.0 mi (10:00 / mi)

road run 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: blue dirt dawgs

Tuesday May 26, 2009 #

road run 30:00 [3] ** 3.0 mi (10:00 / mi)

road run 1:05:00 [3] ** 8.0 mi (8:07 / mi)

a little terrain running as well at hills and dales

weightlifting 20:00 [3]

Monday May 25, 2009 #

orienteering 3:00:00 [2] **** 6.0 mi (30:00 / mi)

checking at hueston woods

road run tempo 1:00:00 [4] 8.57 mi (7:00 / mi)
shoes: blue dirt dawgs

road run warm up/down 30:00 [2] 2.0 mi (15:00 / mi)

Sunday May 24, 2009 #

road run warm up/down 20:00 [3] 2.0 mi (10:00 / mi)

track/intervals 30:00 [3] 2.0 mi (15:00 / mi)
shoes: track spikes

some hurdles, drills, and sprints

weightlifting 20:00 [3]

biking 15:00 [2] 2.0 mi (7:30 / mi)

all of today's training with dersu

Saturday May 23, 2009 #

track/intervals 20:00 [4] 3.0 mi (6:40 / mi)
shoes: track spikes

Did the mile time trial in about 5:20. Not so good to miss a track season. It was quite a bit hotter than I was used to though. I also did I think 14*200 in about 36sec. Today's training with dersu.

road run warm up/down 20:00 [3] 2.0 mi (10:00 / mi)

Friday May 22, 2009 #

orienteering 1:40:00 [3] ***** 6.0 mi (16:40 / mi)
10c

pontiac lake

Thursday May 21, 2009 #

Note
(rest day)

move-out day (lifting?)

Wednesday May 20, 2009 #

road run 1:00:00 [3] 7.0 mi (8:34 / mi)

Tuesday May 19, 2009 #

Note
(rest day)

final portfolio day

Monday May 18, 2009 #

road run 1:10:00 [3] * 9.0 mi (7:47 / mi)

with JWOC 09 middle map

Sunday May 17, 2009 #

orienteering race 1:47:30 [4] ***** 6.0 km (17:55 / km)
spiked:0/14c shoes: blue dirt dawgs 2

Pontiac Lake by Bill Pelletier
Very challenging course, thick, technical, hilly.
One of the worst races I've run, probably almost as bad as last time I raced here.
Splits: 1-6.57 2-2.46 3-7.47 4-5.44 5-3.28 6-3.57 7-3.59 8-6.29 9-8.43 10-23.03 11-5.22 12-13.38 13-7.13 14-5.01 F-3.41
1- Blew that of course. The trail was mapped as coming out to the field, but the green had grown a bit. I didn't adjust.
4- Just a 200m leg through thick swamp.
6- Got confused by the trails, but recovered.
7- Didn't mean to, but went way north to the trail.
10- The long leg, bad route, went slightly left through the woods, should have gone slightly right and taken the trail and field. Missed the control and swung around to the north, then the east, and finally approached from the south. Also checked the wrong control at some point, stupidly.
12- Well I found a cairn, but apparently it was the wrong one, because I checked the other cairn to see if it was there (I was afraid it had been misplaced, as I was supposed to be the vetter). It wasn't there either, but I came from a different direction and found it, in the correct spot.
I feel really tired.
C • I blew 10 as well, not even... 2

walking 1:00:00 [2] *** 3.0 mi (20:00 / mi)
shoes: blue dirt dawgs

Saturday May 16, 2009 #

orienteering 6:00:00 [3] ***** 18.0 mi (20:00 / mi) +1000m 17:03 / mi
spiked:0/60c shoes: blue dirt dawgs 2

Over the last two days.

Thursday May 14, 2009 #

walking 2:30:00 [2] ** 8.0 mi (18:45 / mi)
shoes: blue dirt dawgs

Wednesday May 13, 2009 #

mapping 1:30:00 [2] *** 5.0 mi (18:00 / mi)

including mostly road running very slow

Tuesday May 12, 2009 #

road run 13:00 [3] 1.5 mi (8:40 / mi)

orienteering tempo (urban sprint) 6:11 [5] *** 1.3 km (4:45 / km)
9c shoes: blue dirt dawgs

Otiny1 (rerun)
splits: 1-.27 2-.42 3-.45 4-.45 5-.39 6-.39 7-.53 8-.50 F-.31

orienteering tempo (urban sprint) 8:55 [5] ***** 1.78 km (5:01 / km)
11c shoes: blue dirt dawgs

Otiny2
One of the most well-designed sprint courses I have ever run.
splits: 1-1.12 2-.23 3-.25 4-.14 5-1.06 6-1.26 7-.47 8-.40 9-.47 10-1.15 F-.39
1: I hesitated, but the north route was definitely better. I cut through the gas station. Best route. However, this was a shared control and I accidentally planned 1-7, causing hesitation.
3: Big mistake. I ended up on the wrong side of the wall.
6 and 7: Ended up running the train tracks, which were slow.
8: Lost concentration. Wrong side of a building.
10: Managed best route on a tricky leg.
Almost every single leg was in your face and booby-trapped. Very surprised I ran that good of a time.
C • Now that's a map I want to see... 5

road run warm up/down 40:00 [3] 4.5 mi (8:53 / mi)

Monday May 11, 2009 #

road run 47:00 [3] 6.0 mi (7:50 / mi)

with Sarah
half mile
half mile- 3.23
4 miles- 6.57 7.14 7.29 7.40
mile

road run 22:00 [3] 2.5 mi (8:48 / mi)

morning

Sunday May 10, 2009 #

road run 1:10:00 [3] * 8.0 mi (8:45 / mi)

1 mile
2 miles- 17.52
4 miles- 8.54 8.40 9.14 9.00
half mile- 4.38
half mile

Saturday May 9, 2009 #

track/intervals (speed/power) 45:00 [3] 5.0 mi (9:00 / mi)
shoes: blue dirt dawgs

Including 4 miles warmup and cooldown on roads. One mile of sprints and exercises. A little bit of core exercise as well.

walking 45:00 [1] 2.0 mi (22:30 / mi)

Friday May 8, 2009 #

road run 1:20:00 [3] * 13.75 km (5:49 / km)

road run 30:00 [2] 2.5 mi (12:00 / mi)

Thursday May 7, 2009 #

road run 1:00:00 [2] *** 4.0 mi (15:00 / mi)

did some fieldchecking of downtown as well. Very tired

walking 1:30:00 [1] 4.0 mi (22:30 / mi)

Wednesday May 6, 2009 #

road run 33:00 [3] 4.0 mi (8:15 / mi)

C • Training 13

orienteering tempo (urban sprint) 11:24 [5] *** 2.33 km (4:54 / km)
14c shoes: blue dirt dawgs

Dirty Dog second time.
Splits: 1-.26 2-1.14 3-.52 4-.40 5-.45 6-.55 7-.35 8-.42 9-1.11 10-.28 11-1.07 12-.59 13-.58 F-.30

orienteering tempo (urban sprint) 6:38 [5] *** 1.33 km (4:59 / km)
9c shoes: blue dirt dawgs

Otiny1, nice butterfly.
Splits: 1-.27 2-.46 3-.53 4-.49 5-.46 6-.40 7-.58 8-.51 F-.29
On the way to #3, was the first time on one of these urban sprints I ever had to stop for a car.

road run warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: blue dirt dawgs

for afternoon training

Tuesday May 5, 2009 #

road run 1:00:00 [3] 7.5 mi (8:00 / mi)
shoes: blue dirt dawgs

with Sarah. A 20min break in the middle.

weightlifting 15:00 [3] 0.0 mi

Monday May 4, 2009 #

road run 30:00 [3] 3.0 mi (10:00 / mi)

orienteering tempo (urban sprint) 12:04 [5] *** 2.33 km (5:11 / km)
14c shoes: blue dirt dawgs

Dirty Dog course. Made some mistakes and actually got confused in several places.
Splits: 1-.31 2-1.14 3-1.09 4-.42 5-.45 6-1.02 7-.34 8-.45 9-1.18 10-.25 11-1.12 12-1.00 13-.52 F-.32

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

biking 30:00 [3] 4.0 mi (7:30 / mi)

with Sarah

Sunday May 3, 2009 #

Event: SMOC Silver Lake
 

road run 30:00 [3] 3.5 mi (8:34 / mi)

Saturday May 2, 2009 #

biking 3:00:00 [3] 20.0 mi (9:00 / mi)

past Riverdale to Deaner Lake in Montcalm County with Sarah

Friday May 1, 2009 #

road run 1:00:00 [3] 7.5 mi (8:00 / mi)

biking 15:00 [3] 2.0 mi (7:30 / mi)

with Sarah

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