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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CaptainControl

In the 31 days ending Dec 31, 2004:

activity # timemileskm+m
  Running21 19:50:10
  Orienteering7 9:16:33 6.52 10.5 470
  Core Work1 10:00
  Speed Work3 3:00
  Total25 29:19:43 6.52 10.5 470
averages - sleep:9.5

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Friday Dec 31, 2004 #

Running 1:05:00 [3]
shoes: Montrail Diablo

Thursday Dec 30, 2004 #

Orienteering 23:07 [4]
shoes: Da Integrators

Orienteering (Control Pick Up) 30:00 [2]
shoes: Da Integrators

Wednesday Dec 29, 2004 #

Running 30:00 [2]
shoes: Montrail Diablo

Orienteering 1:10:00 [3]
shoes: Da Integrators

Running 30:00 [2]
shoes: Da Integrators

Tuesday Dec 28, 2004 #

Orienteering 40:00 [2]
shoes: Da Integrators

Orienteering 1:20:00 [2]
shoes: Da Integrators

Monday Dec 27, 2004 #

Running 30:00 [2]
shoes: Montrail Diablo

Sunday Dec 26, 2004 #

Orienteering (Control Setting) 1:10:00 [1]
shoes: Da Integrators

Orienteering (Bog Slog) 36:22 [4] 4.1 km (8:52 / km) +205m 7:06 / km
shoes: Da Integrators

Orienteering (Control Pick Up) 15:00 [2]
shoes: Da Integrators

Saturday Dec 25, 2004 #

Running 1:00:00 [2]
shoes: Montrail Diablo

Wednesday Dec 22, 2004 #

Running 50:00 [3]
shoes: Montrail Diablo

Sunday Dec 19, 2004 #

Running 1:00:00 [2]
shoes: Montrail Diablo

Saturday Dec 18, 2004 #

Running 1:13:30 [2]
ahr:140 shoes: Montrail Diablo

Another night run and another final in the books. Only 6 credits to go, and still a lot of catching up to be done. To bed...

Friday Dec 17, 2004 #

Running 1:06:00 [2]
ahr:145 shoes: Montrail Diablo

Run after Diff EQ final, yeah, 6 credits down 10 to go! A nice run, got major runners high, definetely from studying so much. Anyway gots to get back to it!

Thursday Dec 16, 2004 #

Running 1:03:00 [2]
shoes: Montrail Diablo

An easy run to cool off the brain. Time to get back to work!

Wednesday Dec 15, 2004 #

Running (Warm up/ Cool Down) 40:00 [2]
shoes: Montrail Diablo

Running around campus and the adjoining roads. A nice break from the incesent and even paniced studying. I plan on keeping my training up through my battle with the books, but sometimes I wonder if I will even have time to run. Anyway, this was my first day of hill training.

Running (Hill/ Physical Exercises) 27:00 [4]
shoes: Montrail Diablo

First session of hill training in preparation for the imposing hills of JWOC. I did some hops, skips, and jumps half way up the hill and did 20 total treks up the 150m hill. I wasn't ready to make it all the way up the hill with the number of reps I had planned. I will work up to the full hill. I think my legs will be sore tomorrow. I am a bit concerned about too much intensity this winter, I will reevaluate in the coming weeks.

Tuesday Dec 14, 2004 #

Running 1:10:00 [2]
shoes: Montrail Diablo

A late night run after a long day of frustrating physics. It was nice to get out and releave some stress. I was suposed to get out and run hills but I didn't have enough time to get out when it was light. I will just switch the days around. I think I am ready to up the training level a bit, maybe an hour a week. I will see about that after all of my finals are over. It does feel good to knock off a couple of credits as finals are winding down. 3 down 13 to go.

Sunday Dec 12, 2004 #

Running (Warm up) 5:00 [2]
shoes: Da Integrators

Orienteering (Sprint) 11:25 [4]
shoes: Da Integrators

DVOA Sprint at Iron Hill. It was great fun, as sprints usually are. I had a 30 second error on 3 and a bad route choice on 6 (I don't know how much time I lost with that). I felt fast in the forest and excited to orienteer.

Orienteering (DVOA Red Course) 43:51 [3]
shoes: Da Integrators

A very nice area for compass training, so that is what I did. I ran a slow and steady pace with the intent of keeping a nice flow through the controls. Like last week I was able to step back and look at the "big picture" and see that winning this meet would not assist me in meeting my goals as much as using this meet as compass training (the compass being the bane of my orienteering existance (I am getting better though) ;). The only thing that cost me time was getting attacked by a dog on the way to 13. I had to stop so the furry guy wouldn't see me as a nice piece of ham running by. Anyway it was a great meet in some interesting terrain. First time orienteering in Delaware!

Saturday Dec 11, 2004 #

Running (Warm up/Cool Down) 30:00 [2]
shoes: Da Integrators

Running to and from the start/finish. A nice jog along the road.

Orienteering 50:00 [2]
shoes: Da Integrators

Low intensity orienteering, sort of a mix between walk and jog. I ran/walked the 2003 Team Trials short course on hogencamp. It was really nice to be in Harriman again, a place that reminds me of Norway and sweden. I hit all of the controls well, I just felt slow in the woods because I haven't been running in them as much as the past. I nice course and enjoyable time.

Friday Dec 10, 2004 #

Running (warm up/ cool down) 42:00 [2]
shoes: Montrail Diablo

Running around campus in the dark as usual. running before tempo, after tempo, and after sprints.

Running (Tempo) 20:00 [4]
ahr:173 shoes: Montrail Diablo

Running around campus a lot faster than usual. It always seems to feel quite nice when I am running at a higher pace.

Speed Work 1:00 [5]
shoes: Montrail Diablo

3x100m on the road

Thursday Dec 9, 2004 #

Running 46:00 [3]
shoes: Montrail Diablo

Running around Campus late at night. I was mobbed by all of the fans rampaging out of the B-ball court after UMASS beat UCONN! Go Minutemen!

Wednesday Dec 8, 2004 #

Running 50:00 [2]
shoes: Montrail Diablo

Core Work 10:00 [3]
shoes: Montrail Diablo

Speed Work 1:00 [5]
shoes: Montrail Diablo

Tuesday Dec 7, 2004 #

Running (Road/Snow) 1:20:00 [2]
shoes: Montrail Diablo

Some slushy snow on the ground made for some exciting running. It was tough to get out the door with the rain, but once I got out there I enjoyed every minute of it. My legs felt pretty fresh after the rest day.

Monday Dec 6, 2004 #


Thought about some core work and a small jog but my homework got the better of me so I had a day of complete rest. Longer run tomorrow.

Sunday Dec 5, 2004 #

Orienteering 56:48 [3] 6.4 km (8:52 / km) +265m 7:21 / km
ahr:160 max:172 slept:8.5 shoes: Da Integrators

Last WCOC meet of the year... I am sad that I missed some their best terrain this year, but perhaps there will be other opportunities in the future. I basically did what I wanted to do today: I wanted to run slow and really treat this meet as training (how I should treat all local meets). This has been a problem for me... I get caught up in the race and my competitiveness grabs me and I run too fast, get tired, and make too many mistakes. I was pleased that my mindset has changed (for the moment).

I only had a couple of small errors in the circle and other than that I was pretty clean. My compass seems to be getting a bit better, although I am not nearly as comfortable using it as I should be. I am glad that I will not be too tired for running next week.

Orienteering (Control Pickup) 30:00 [1]
shoes: Da Integrators

I went out with a nice fellow who just moved to RI and was getting back into orienteering after a 6 yr absence. We walked around and picked up a bunch of controls on the flatter part of the map. I was probably out for about an hour and 15 minutes but I will claim 30 min of training.

The pick up was so low in intensity that I don't think it will have an adverse effect on my training next week.

Saturday Dec 4, 2004 #

Running (LSD) 1:30:00 [2]
ahr:142 slept:10.5

A nice run around Amherst, I explored some roads and trails that I hadn't ran on before. It was great to get out on just a long run, not a long orienteering course. I didn't realize there was a UNO meet today or I would have gone. Perhaps it was better that I stayed and slept in :)

Friday Dec 3, 2004 #

Running 40:00 [2]

A quick run around campus, on the fields and back behind the stadium. I didn't fully follow my training plan. I will make sure that I do in the future.

Thursday Dec 2, 2004 #

Running (Warm up) 22:40 [2]

Jogging around campus at night.

Running (Tempo) 20:00 [4]

It felt nice to run faster than my usual pace. I was joined on the field by some ROTC guys that were crawling around on their bellies for training, it was quite interesting, especially at night (when i was running)

Running (Cool Down) 5:00 [2]

Speed Work (Sprints) 1:00 [5]

Some quick sprints at 70% effort, although I think I was runnning faster than that.

Running (Cool Down) 15:00 [1]

Wednesday Dec 1, 2004 #

Running 1:00:00 [2]

I was struggling today, I didn't sleep well last night. I am probably adjusting to the 3 hr time zone change from the PNW at Thanksgiving.

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