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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 8, 2002:

activity # timemileskm+mload
  Orienteering4 4:11:54 17.0(14:49) 27.36(9:12)80.0
  Running5 2:32:16 20.73(7:21) 33.36(4:34)51.1
  Total6 6:44:10 37.73(10:43) 60.72(6:39)131.1

» now

Wednesday May 8, 2002 #

Running (warmup/cooldown) 33:00 [2] 4.13 mi (7:59 / mi)

10 mins warmup, 12 mins cooldown, 11 mins collecting some controls with boris. +4 long strides afterwards

Orienteering (park-o) 19:54 [5] *** 4.16 km (4:47 / km)

park-o series mass start at fresh pond. a great map by william. thought I might have some problems with fast runner dudes following, but I lost them eventually. boris and audun were on the other loop first, so we weren't together. (william said he planned for them to work together and catch me by myself). no big mistakes, but I was in the wrong place a few times. ahr:177 (180 not counting the first split)

Tuesday May 7, 2002 #

Running 29:32 [3] 4.25 mi (6:57 / mi)

Monday May 6, 2002 #


nothing today. no problem since I'm tapering (relatively) over the next four weeks until the WC. more short/fast workouts. who knows what I will do with all these days off.

Sunday May 5, 2002 #

Orienteering (hanging controls) 35:00 [2] *** 3.0 km (11:40 / km)

hanging controls for the window-o's. excluded some time separating the twisted controls from each other.

Orienteering (contours only) 26:30 [3] *** 3.0 km (8:50 / km)

Orienteering (control pickup) 18:00 [3] *** 2.4 km (7:30 / km)

Saturday May 4, 2002 #

Orienteering 36:00 [3] *** 3.5 km (10:17 / km)

hanging streamers on all the "good" attackpoints for a training course (flags at the controls)

Orienteering 20:00 [2] *** 1.5 km (13:20 / km)

running around with dan and ross practicing distance estimation

Running (trail) 16:00 [2] 1.78 mi (8:59 / mi)

to and from the track.

Running race 4:40 [5] 1.0 mi (4:40 / mi)

the mile. splits:67,73,70,70. thought I would be slower than last year since I haven't been doing any _really_ fast intervals or many strides. but I guess not (two seconds faster instead). of course 5k would be a better aerobic benchmark.

Orienteering 21:30 [3] *** 2.0 km (10:45 / km)

shadowing frederickson on an attack point course, quizzing him periodically on what the plan was, etc. we didn't run very hard, but kept moving and didn't have any mistakes.

Orienteering 30:00 [2] *** 3.0 km (10:00 / km)

shadowing ben ahlswede on an orange course. actually about 45 mins, but we were standing around some of the time. he's fast on the trails.


in the evening we watched an old video from the mt.tom , quabbin, and northfield billygoats ('86-88). it was cool to see the old guys we know with more or less hair than they have now. also interesting to see that a lot more guys would run in shorts and/or without shirts. maybe they were more hard-core back in the day.

Friday May 3, 2002 #


the swedish night-o champs promises streaming audio and images today. unfortunately I will probably be stuck in traffic going to the jr-training camp at blue mtn. but I'm taking my headlamp!

Running 15:00 [2] 1.67 mi (8:59 / mi)

hanging controls for the junior night/score/quiz-o activity. it was mostly not dark.

Orienteering (night-o) 45:00 [3] *** 4.8 km (9:22 / km)

I ran an orange course (day2) from the a-meet here. it was very dark and there weren't any controls out. there were all kinds of animals though (mostly deer and racoon), I could always see their eyes reflecting in the distance. then I picked up a small (1m) stick and carried that along, which made me feel better. I messed up a little, but never seriously. ahr:157

Thursday May 2, 2002 #

Running (warmup/cooldown) 21:00 [2] 2.65 mi (7:55 / mi)


Running (treadmill) 13:16 [4] 2.25 mi (5:54 / mi)

2x1mile: 554, 553 with 1 min rests
+ 400m (after 1200s)

Running (treadmill) 11:48 [5] 2.25 mi (5:15 / mi)

3x1200m with 3 mins jogging rest between. the first one seemed too easy so I stopped and switched treadmills (maybe that one was screwed up or something) and then it seemed faster.
then I ran for 400m at the previous pace on the second treadmill to see if I had been smoking crack before or what. it seemed a little harder, but then I was more tired... I wonder if those things actually check to see what speed they are moving at (ie roller rotations) or if they just guess (by power output). that would suck if it was wrong, I should do some intervals on the ground once in a while to be sure I guess.
[vlad says they're servo driven so they know the actual speed]

Running 8:00 [2] 0.75 mi (10:40 / mi)

between 1200s

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