Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mgb

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Running	18	15:22:44	100.5	(9:11)	161.74	(5:42)	1750
Trail Running	3	3:07:56	19.55	(9:37)	31.46	(5:58)	624
Orienteering	3	2:08:57	9.64	(13:23)	15.52	(8:19)	307
Strength	6	1:55:00
Cycling	3	1:10:00	16.36	(4:17)	26.33	(2:40)
Walking	2	39:34	1.51	(26:15)	2.42	(16:19)	10
Total	25	24:24:11	147.55		237.47		2691

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Friday Dec 30, 2011 #

10 AM

Trail Running 1:04:29 [4] 7.33 mi (8:48 / mi) +216m 8:04 / mi

I had planned on a long run, but the temperature got below freezing after some rain so the streets were slippery. I put on my orienteering shoes instead, and went for some running on large trails. A fairly hilly course.

Thursday Dec 29, 2011 #

9 AM

Running 55:51 [3] 6.41 mi (8:43 / mi) +139m 8:10 / mi

Easy jog around the neighborhood.

Tuesday Dec 27, 2011 #

2 PM

Running warm up/down 4:09 [3] 0.47 mi (8:47 / mi) +23m 7:38 / mi

Orienteering 54:20 [3] 3.5 mi (15:31 / mi) +97m 14:18 / mi

Went out for some orienteering. My dad was setting courses with another club member for a event that was cancelled. Good oppurtinity for some training though, since in theory all the controls had been marked with a small paper tag (they don't use streamers in this country). I went out on the longest one of them (this was for a middle distance event). Spent some extra time out there trying to find the little tags. The biggest time lost:

11: Really shallow reentrent.Followed the wrong contour first, but when I doubled back, I must have gone right by the control point. Saw the little tag the second time though.
16: About 10 diffirent boulders lined up, and trying to find the tag between two of them, but there was no tag to be found.

Fairly slow moving terrain. The marshes were really wet, and most of the area is covered by thick moss over a layer of boulders.

Running 7:59 [3] 0.92 mi (8:41 / mi) +39m 7:40 / mi

Ran back to where my mom and dad were helping my wife finding her way around an orienteering course.

Walking 27:34 [2] 1.01 mi (27:18 / mi) +10m 26:29 / mi

Walking back to the car doing a map hike.

Kransmossen Bana 1 - Splits

Monday Dec 26, 2011 #

1 PM

Trail Running 35:52 [3] 3.92 mi (9:09 / mi) +128m 8:19 / mi

An easier run with my brother to recover from the long run yesterday.

Strength 5:00 [3]

Sit-ups, Plank, Push-ups

Sunday Dec 25, 2011 #

8 AM

Running long 1:37:27 [3] 11.18 mi (8:43 / mi) +243m 8:10 / mi

Went for my long run. Distances not as I remembered them growing up. I always remembered them being longer and the hills beeing steeper as well. Funny how reality changes as you age.

C • Merry Christmas! 2

Saturday Dec 24, 2011 #

8 AM

Trail Running 1:27:35 [3] 8.3 mi (10:33 / mi) +280m 9:33 / mi

Ran with my brother and my dad just as it was starting to get light out. Slow in the beginning to keep pace with them but split off later on.

I have run in these woods a lot a long time ago, but I brought a map anyway. The map was probably one of the worst that I have used. So many changes and new trails not on the map.

There is an orienteering course on the map too, but not part of the run today.

QR: http://www.sprintseries.org/doma/show_map.php?user...

Thursday Dec 22, 2011 #

10 AM

Running warm up/down 12:01 [3] 1.27 mi (9:29 / mi) +7m 9:19 / mi

Running intervals 5:54 [5] 1.02 mi (5:47 / mi) +1m 5:46 / mi

There is no CSU interval training today, but I did not want to take a total break from doing intervals, so I went to Danehy Park. I haven't done intervals there before, and I have to say it is a very nice track. I did 4x400 meters:

# split pace
1 1:25.3 5:28
2 1:30.2 5:47
3 1:28.6 5:54
4 1:30.3 6:01

I am pretty happy with the times based on the level of fatigue this week. There were also wind gusts, and the slowest times were when I had head winds. Suprised that it made such a difference.

Walking 12:00 [2] 0.8 km (15:00 / km)

Walked 200 m between each interval.

Running warm up/down 6:51 [3] 0.8 mi (8:36 / mi)

Strength 10:00 [3]

Sit-ups, Plank, Push-ups and Dips

Wednesday Dec 21, 2011 #

5 PM

Running 34:11 [3] 4.14 mi (8:16 / mi) +79m 7:48 / mi

Feeling better than yesterday but still a little bit sluggish.

Tuesday Dec 20, 2011 #

7 PM

Running 58:02 [3] 6.61 mi (8:47 / mi) +141m 8:14 / mi

Really really slow today. My legs were very heavy from my long run last Sunday. Surprised that I am still not more recovered. Will try another long run soon, and see if I will recover faster if I keep going this distance.

Monday Dec 19, 2011 #

7 PM

Strength 25:00 [3]

Gym was closed today, so I did some strength at home. Step-up with knee raise, step-down, sit-ups, plank, push ups and lunges.

Sunday Dec 18, 2011 #

12 PM

Running long 1:57:13 [3] 13.64 mi (8:36 / mi) +258m 8:07 / mi

Kind of a mixed day today.I went on a true long and slow run today. The good part was that I was going a fairly ok pace without pushing hard at all. Really trying to take it easy. I still was 45 seconds faster than a couple of weeks ago at the same point (9.82 miles into it). I was really slow for the last 4 miles though.

The bad part was that my stomach was upset today, so it was not the most comfortable run I have ever done.

Saturday Dec 17, 2011 #

10 AM

Running 34:07 [3] 4.05 mi (8:25 / mi) +68m 8:00 / mi

Running hills 10:36 [5] 0.65 mi (16:19 / mi) +62m 12:35 / mi

Doing hill bounding up Wollaston once, then hills twice at 57 and 56 seconds. (improvement with 4 seconds over earlier in the fall).

Running warm up/down 4:42 [2] 0.45 mi (10:28 / mi) +10m 9:47 / mi

Thursday Dec 15, 2011 #

6 PM

Running warm up/down 10:58 [3] 1.0 mi (10:58 / mi)

Running intervals 36:00 [5] 4.5 mi (8:00 / mi)

Doing the CSU intervals. This time it was 8x400m with rest in between:

1st: 85.97 (41.47,44.49) (pace 5:46/mile)
2nd: 83.92 (40.29, 43.63) (pace 5:38/mile)
3rd: 85.30 (41.04, 44.26) (pace 5:43/mile)
4th: 84.60 (40.69, 43.91) (pace 5:40/mile)
5th: 84.17 (pace 5:39/mile)
6th: 86.32 (40.93, 45.39) (pace 5:47/mile)
7th: 84.92 (pace 5:42/mile)
8th: 86.92 (41.79, 45.13) (pace 5:50/mile)

I am fairly happy with the times. Being quite consistent, and it feels like I improved compared with a couple of weeks ago.

There was better attendance today, with sgb, Ian and Brendan attending.

Wednesday Dec 14, 2011 #

6 PM

Cycling 20:00 [3] 4.17 mi (4:48 / mi)

Easy biking at the gym.

Strength 25:00 [3]

Dip Assisted - 90 lbs, Lateral raise (dumbbell) - 2x25 lbs, Pec Fly - 130 lbs, Back Fly - 100 lbs, Plank, Lat Pulldown - 110 lbs, Abdominal Machine - 155 lbs

Tuesday Dec 13, 2011 #

7 PM

Running 52:07 [5] 6.64 mi (7:51 / mi) +143m 7:21 / mi

With the rest day yesterday due to signing up for CBHM, I was ready to go today and with my mind focused on lifting knees and a good stride. I went out fast and I was on track of setting a route record but I tired for the last half and was not able to quite get there, missing it with 12 seconds. Still a great training session.

C • Good run 7

Monday Dec 12, 2011 #

Note

Just signed up for Covered Bridges Half Marathon. A great race that I did this past year. There are about 2300 runners and it usually fills up in under a half hour after the registration opens, so I am very happy that I snagged a spot. http://www.cbhm.com/

C • Excellent 2

Sunday Dec 11, 2011 #

1 PM

Running long 1:21:21 [4] 9.66 mi (8:25 / mi) +219m 7:52 / mi

The hilly route. I felt strong on the hills today, and attacked them head on. Especially the last steep hill. I kept going up it at a pretty good clip.

The time is 9 seconds slower than my best time on this route. I had that time at the end of last March after building up all winter and just before starting to have problems with injuries. So it feels great to have this as the starting point for the build-up period.

Saturday Dec 10, 2011 #

11 AM

Running warm up/down 25:05 [2] 2.79 mi (8:59 / mi) +36m 8:38 / mi

Running 5:25 [3] 0.26 mi (20:51 / mi) +39m 14:13 / mi

Hill bounding. Not the skiing one, but the one for running, to help lengthen stride.

I am starting to realize after attending the intervals that I have a pretty poor stride, so I will work on it during the winter so I get a better form and length of the stride.

Running 7:06 [4] 0.74 mi (9:36 / mi) +18m 8:55 / mi

Striding. 4 sets.

Thursday Dec 8, 2011 #

6 PM

Running warm up/down 30:00 [3] 2.0 mi (15:00 / mi)

Warm up before intervals. Both coached and not coached.

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

I felt better today than last week. Tried to lift my legs higher and get longer strides.

The program was to run cycles of 200m quick, 200m relaxed and 200m fast. I didn't measure times per lap, but for whole cycles:

2:20
2:27
2:28
2:28
2:29

So an average of 6:37 min/mile. That includes relaxed pace, so that is ok.

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Cool down.

Wednesday Dec 7, 2011 #

5 PM

Cycling 20:00 [2] 4.39 mi (4:33 / mi)

Easy biking at the gym. Want to be rested for the intervals tomorrow.

Strength 25:00 [3]

Abdominal Machine - 155 lbs, dumbbell shrug - 2x40 lbs, dumbbell crunch - 2x30 lbs (some at 35),Plank, Captain's Chair, Bench Press - 105 lbs

Tuesday Dec 6, 2011 #

6 PM

Running 54:12 [4] 6.65 mi (8:09 / mi) +145m 7:38 / mi

A fairly ok pace. I had hoped for a little bit faster with the amount I pushed, but it is in the right direction.

Monday Dec 5, 2011 #

5 PM

Cycling 30:00 [3] 7.8 mi (3:51 / mi)

Biking at the gym.

Strength 25:00 [3]

Dip Assisted - 90 lbs, Lateral raise (dumbbell) - 2x25 lbs, Seated Row - 110 lbs, Pec Fly - 130 lbs, Back Fly - 100 lbs, Plank, Sit-ups, Captain's Chair

Sunday Dec 4, 2011 #

4 PM

Running 36:27 [3] 4.16 mi (8:46 / mi) +80m 8:16 / mi

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

Note

Phil put on a great event with a sprint format. Two courses that set you up for a chasing start final. It was a great map and fun courses.

I am pretty happy with how the day went. The competition was much tougher than usual for a local event so my placement was not stellar, but relative to the competition I am pretty happy with my placement. My orienteering went pretty well, and it was mostly the speed factor that made me loose time.

I did not feel anything when it comes to the ankle, so that was really great.

10 AM

Orienteering race 19:38 [3] 1.51 mi (13:00 / mi) +60m 11:34 / mi

This course was a little bit easier, and was more about running. Felt like I did it pretty well though, with pretty good flow. Getting tired by 8.

QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...

Orienteering race 29:16 [3] 2.31 mi (12:40 / mi) +66m 11:38 / mi

This was the first course I ran, and probably my weakest run. Did small mistakes on 7 and 17.

QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...

Running warm up/down 10:00 [3] 0.5 mi (20:00 / mi)

12 PM

Orienteering race 25:43 [4] 2.32 mi (11:05 / mi) +84m 9:58 / mi

I started 25 seconds before Peter. With that as a great motivator, I started fast and was able to keep it up pretty well. Hardly any orienteering mistakes (except 5), so I was able to keep ahead of Peter and I did not see him anymore after looking back on my way to 8. Only 4-5 minutes behind the winners for this sprint leg, which is is great for me.

QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...

Running warm up/down 10:00 [3] 0.5 mi (20:00 / mi)

Short Sprint - Splits

Long Sprint - Splits

Final Sprint - Splits

Thursday Dec 1, 2011 #

6 PM

Running intervals 1:20:00 [4] 5.0 mi (16:00 / mi)

I thought about breaking this up into more training items, but decided it would be too complicated. This included at least 30 minutes of warm up and about 30 minutes of actual interval running.

First time at the BU track training intervals with the CSU gang, including Ian, sgb and Brendan. It was an easier first time to get people used to the track and to interval running. Did the following program:

2x200: 42, 42 (5:38 min/mile)
4x400: 91, 95, 97, 98 (6:23 min/mile)
2x200: 47, 45 (6:10 min/mile)

Most people were faster than I. Really only one other guy kept the same pace as I did. That will be a great motivator though, how much closer I can get to the faster gang.

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