Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending Jun 11, 2006:

activity	#	time	miles		km		+m
Running	7	3:18:44	21.75	(9:08)	35.0	(5:41)	565
Cycling	3	3:07:47	33.86	(5:33)	54.5	(3:27)	1000
Orienteering	3	1:39:37	7.08	(14:04)	11.4	(8:44)	305
Strength	1	36:00
Total	7	8:42:08	62.7		100.9		1870

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Sunday Jun 11, 2006 #

Orienteering race (City -O) 39:31 [5] *** 4.8 km (8:14 / km) +165m 7:02 / km
ahr:151 max:160 shoes: Nike Free

City O race in the town of Freiburg. A good race until control #15 (only lost about 20" at #12), where I didn't see the bag at first attempt, lost nearly 1' there. Very bad route choice to #16 then, with bad execution too (another 2' lost). Finally a bad route choice to #18 costs another 30".
Legs were not recovered from bike O the day before. Couldn't go full speed. HR was rather low therefore.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Nike Free

Before the race.

Saturday Jun 10, 2006 #

Running (Morning run) 30:03 [2] 5.5 km (5:28 / km) +100m 5:01 / km
ahr:119 max:135 shoes: Brooks Glycerin 4

Breitlen loops.

Cycling race 1:08:18 [4] ** 16.0 km (4:16 / km) +450m 3:45 / km
ahr:142 max:155

Emmentaler Bike O. Probably my best bike O performance ever. Only minor mistakes, less den 2'.Tough climbing just from the start. FR 305 track
Same track on MotionBased Map Player

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km) +200m 2:51 / km

Before and after the bike O race.

Friday Jun 9, 2006 #

Running (Morning run) 36:47 [3] 6.5 km (5:40 / km) +125m 5:10 / km
ahr:124 max:145 shoes: Brooks Glycerin 4

Cycling 28:00 [2] 7.5 km (3:44 / km) +200m 3:18 / km

Home from Sünikon via Regensberg.

Thursday Jun 8, 2006 #

Running (Morning run) 29:20 [2] 5.5 km (5:20 / km) +100m 4:53 / km
shoes: Nike Free

Breitlen loops as usual.
Testing virtual partner mode on Forerunner 305.

This worked very nicely. I finished 20m in front.

Orienteering 23:26 [4] *** 2.5 km (9:22 / km) +110m 7:41 / km
ahr:140 max:152 shoes: Integrators

A short channel-O with map Breitlen. I collected a lot of data carrying Forerunner 305 on my left arm and Polar HRM on my right. FR305 worked very nicely in the forest again. Had some problems putting the GPS track onto the (rather distorted) map without editing the track. I also compared GPS altitude tracking and barometric measurement by Polar. GPS altitude errors were up to 40m. (Altitude trackings) Polar altitude is very accurate over short time span.

Running warm up/down 18:28 [2] 3.0 km (6:09 / km) +40m 5:46 / km
ahr:124 shoes: Integrators

To/from O training.

Wednesday Jun 7, 2006 #

Running (Morning run) 29:32 [2] 5.5 km (5:22 / km) +100m 4:55 / km
ahr:124 max:137 shoes: Brooks Glycerin 4

Strength (Machines) 36:00 [1]
shoes: Nike Free

Includes some stretching.

Cycling 1:11:29 [2] 25.0 km (2:52 / km) +150m 2:47 / km
ahr:123 max:144

To/from gym.

Tuesday Jun 6, 2006 #

Running (Morning run) 29:34 [2] 5.5 km (5:23 / km) +100m 4:56 / km
ahr:123 max:138 shoes: Brooks Glycerin 4

Breitlen loops.

Monday Jun 5, 2006 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Before the race.

Orienteering race 36:40 [4] 4.1 km (8:57 / km) +30m 8:38 / km
shoes: Integrators

3-Days of Belgium Day 3. Not much better than the days before. One big mistake to #6 (more than 4') plus some addtitional smaller mistakes (another 4' total).

I recorded this race on the FR 305 ( map). FR 305 worked very nicely in the forest, never losing sight of the satellites. Map calibration was done using controls #3 and #8 only. The tracking fails to precisely touch the other controls. I think this is mostly due to map distorsion and/or scanning errors, not GPS errors.

All in all this 3 days were a frustrating experience. My navigational skills have dropped to a miserable level. Also had some problems with my back and the achilles tendon (left). I plan to take it easy the following week. No orienteering, no long running workouts.

Note

Traveled back home just after the race. Tried the route via Luxembourg, Nancy, St. Die, Colmar, Basel. It was a good choice, not much traffic.

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