Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mgb

In the 7 days ending Sep 16, 2012:

activity	#	time	miles		km		+m
Running	4	3:21:01	21.58		34.74		44
Orienteering	1	2:18:42	9.05	(15:20)	14.57	(9:31)	273
Strength	3	44:00
Cycling	1	30:00	7.31	(4:06)	11.76	(2:33)
Total	6	6:53:43	37.94		61.07		317

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Sunday Sep 16, 2012 #

Event: NEOC: Boojum Rock

10 AM

Orienteering race 52:45 [4] 3.52 mi (14:59 / mi) +116m 13:36 / mi

I had problems reading ahead today, stopping me from having a good flow. Stopped to read at most controls heading out. The messiness of the woods was a contributing factor.

Apart from that, mostly minor errors. 5 and 10 were notable.

I have not done QR for a while, but will get better at it as we move back home.

C • national orienteering day? more like 6

Orienteering race 48:34 [3] 2.98 mi (16:18 / mi) +87m 14:57 / mi

Tried to do a few other route choices as many controls between green and brown were the same. Still did an even larger error on 5 (more than doubling error time).

Orienteering race 37:23 [3] 2.55 mi (14:40 / mi) +70m 13:30 / mi

I ran 0.1 miles extra as the start box was being carried back when I started. Apart from that, an ok run. A little bit harder than a regular orange.

Orange - Splits

Brown - Splits

Green - Splits

Saturday Sep 15, 2012 #

Event: NEOC: Turtle Pond

9 AM

Running 51:59 [3] 6.21 mi (8:22 / mi) +27m 8:16 / mi

Logistically not possible to get down to Turtle Pond and run today, so I was instead running up at Mine Falls, going around the whole park. It is quite a nice park.

Just like last Thursday, I ran into a race, this time a high school XC race.

Strength 10:00 [3]

Core Exercises.

Thursday Sep 13, 2012 #

6 PM

Running 46:38 [3] 5.13 mi (9:05 / mi) +9m 9:02 / mi

Some easy running in Cambridge. Ran into a 5K race, that made me have to divert my planned route.

Wednesday Sep 12, 2012 #

5 PM

Cycling 30:00 [3] 7.31 mi (4:06 / mi)

At the gym

Strength 25:00 [3]

Core plus some other things

Tuesday Sep 11, 2012 #

6 PM

Running warm up/down 11:56 [3] 1.4 mi (8:31 / mi) +3m 8:28 / mi

To track and a couple of laps

Running warm up/down 10:00 [3]

Drills

Running 4:26 [3] 0.53 mi (8:22 / mi) +1m 8:19 / mi

Strides

Running intervals 23:10 [4] 3.22 mi (7:12 / mi)

Some experimentation in the program today. 900 divided as 400@3K+100@Marathon+400@3K.

800m: (1:36.8,1:42.4): 3:19.2 (6:41 min/mile)
900m: (1:42.9,29.7,1:46.5): 3:59.1 (7:08 min/mile)
900m: (1:40.9,28.6,1:46.6): 3:56.1 (7:02 min/mile)
900m: (1:40.3,28.4,1:44.4): 3:53.1 (6:57 min/mile)
900m: (1:47.7,29.7,1:51.4): 4:08.8 (7:25 min/mile)
Magic 800: (1:55.6,1:59.3): 3:54.9 (7:53 min/mile)

There has not been any orienteers attending the intervals lately. It does not bode well for elite orienteering in NE. I am afraid that the results at NAOC will be lacking.

Running 15:00 [3] 1.0 km (15:00 / km)

Running warm up/down 7:52 [3] 0.74 mi (10:38 / mi) +4m 10:27 / mi

Back to MAC

Monday Sep 10, 2012 #

6 PM

Running 30:00 [3] 3.73 mi (8:03 / mi)

Treadmill

Strength 9:00 [3]

Core strength

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