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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CaptainControl

In the 7 days ending Sep 26, 2004:

activity # timemileskm+m
  Orienteering2 2:30:00
  Running4 2:10:00
  Base Builder1 40:00
  Speed Work2 4:40
  Total5 5:24:40
averages - sleep:7.8 rhr:43

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Sunday Sep 26, 2004 #

Base Builder 40:00 [2]

Some short running on a trail just outside of Mount Rainier NP. It ended up being a bushwack between the cleared areas of the trail. The running/ buchwack was in the morning before the wedding.

Saturday Sep 25, 2004 #


Trip to Mount Rainier for my sister's wedding.

Friday Sep 24, 2004 #


Flying to Washington for the wedding.

Thursday Sep 23, 2004 #

Running (Road:warm up/cool down) 15:00 [2]

Jogging with Alexei in Harriman before our training session. We did some map exercises designed to warm up the mind before going out into the woods. They really seemed to help with the initial legs of the training course. I like the idea of warming up the mind as well as the body before training/ racing.

Orienteering (Training Course) 1:00:00 [3]

Ran a training course from the Russian Style Orienteering Camp in August. The terrain was great! It so much like Sweden. New Yorkers can never complain about not having good maps and terrain. Anyway, My legs felt a bit tired initially but warmed up to the pace and functioned well. I can feel my confidence rising with the higher frequency of map training (or map training at all) lately. Some very good tips from Alexei that I must address in my orienteeering development and improvement process.

Wednesday Sep 22, 2004 #

Running (Warm Up/Cool Down) 10:00 [2]
rhr:43 slept:8.5

Running on trails with Peter before/after the modified control picking session at The Notch. Legs were a tinge tired from the tempo run yesterday, but I felt rested overall.

Orienteering (Control Picking) 1:30:00 [3]

Ran a modified control picking course with Peter. The training differed from normal control picking in the fact that Peter had the even controls on his map and I had the odd controls on my map.So I would run from the start to the first control, while Peter followed and map read, not knowing where I was going. Then when I said control he would head off to his control and I would follow. We did 40 controls of short to medium length. I felt like it was good training to 1.) see how other orienteers run/ plan routes 2.) improve general/fine map reading 3.) Build confidence (in terms of identifying features without controls in the woods)

Tuesday Sep 21, 2004 #

Running (Warm up/ Cool Down) 37:00 [2]

Warm up for 11min before my tempo run, 6 min after tempo, and 20 min after strides. I felt strong and not tired, eventhough I missed an hour of sleep last night. Running on both grass, pavement and in the forest. Beautiful sunset!

Running (Tempo) 23:00 [4]
ahr:175 rhr:43 slept:7.0

Went out expecting to run a 5k in the woods at threashold pace (3:43/km) but soon found that I didn't have an accurate means of calculating/ keeping track of my distance so my regular pacing was inadequate for my stride at threashold pace in the woods (they could equilize each other though). So I assume that i ran more like a 6k as opposed to a 5k. Anyway, I enjoyed winding through the forest faster than usual. Legs felt strong.

Speed Work (Strides) 1:40 [5]

5x400 meter strides at 19sec. It felt good to get out and sprint even if it was just for 50m.

Monday Sep 20, 2004 #

Running (Warmup/ Cooldown) 45:00 [2]

Running to an from the track for a 400m test to see how my HR reacts to the stress + to make sure that i am not overtrained as I was a couple of weeks ago. With the good results that I expected I am now read to get back into the physical training program. Also ran a few 100m/200m 's to find my pace count. I worked on pacing the entire time I ran, the double pace is becoming natural and even second nature.

I am becoming more and more excited about training for orienteering. Today it felt great to get out and run while I knew that I am really improving with each and every training session. I have found that it is very motivating to be in a place where you can consistantly orienteer and train for orienteering. Prehaps I am a bit of a wide eyed youth but I am just in awe with the number of meets that can been experienced in just a single weekend. I wonder what its like in Scandinavia. You folks that live in the Northeast full time are very fortunate!

Speed Work (Sprints) 3:00 [5]

400m/ a couple of shorter sprints for the heart rate test.

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