Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 7 days ending Mar 3, 2007:

activity

time

miles

+ft

Telemark Skiing

5:30:00

Trail Run

2:06:35

12.5

(10:08)

20.11

(6:18)

Bike Commute

2:00:00

19.52

(6:09)

31.42

(3:49)

Orienteering

1:12:50

4.88

(14:56)

7.85

(9:17)

919

26 /

29c

89%

Strength and Stretching

35:00

Total

11:24:25

36.9

59.38

919

26 /

29c

89%

[1-5]

11:24:24

5:30

0:00

» now

Saturday Mar 3, 2007 #

Trail Run warm up/down 25:00 [2] 3.13 km (7:59 / km)
shoes: VJ Inegrators

Warm up and cool down for the Classic WRE.

Orienteering race (Classic) 54:06 [5] **** 5.26 km (10:17 / km) +673ft 8:36 / km
spiked:15/17c shoes: VJ Inegrators

The Bad: OK, maybe not that bad as my navigation was once again very solid, one mistake was understandable, the other was stupid and I shouldn't've done it.

I definitely felt slow in the woods, I felt as if I had no speed or hill climbing power. Almost as if all my training these past two months was for naught although I know that if I hadn't done that training this day would've been even worse...

Orienteering (Trail O) 1 [0] **** 0.0 mi

Tried the Trail O course they'd set up. It was tough, and I didn't agree with two of the placements. But then who does...

I had 6 out of 14 correct.

Strength and Stretching 10:00 [1]

Note

Earned my first World Ranking Points... a measely 187 but it's better than nothing!

http://www.6prog.org/iof/wre_res$.asp?ID=1122&how=...

Next goal, get this above 600!!

M21 WRE Blue - Splits

Friday Mar 2, 2007 #

Event: BOK/US Team Umstead 007

Trail Run warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Inegrators

Warm up and cool down fro the Sprint.

Orienteering race (Sprint) 18:43 [5] **** 2.59 km (7:14 / km) +246ft 6:19 / km
spiked:11/12c shoes: VJ Inegrators

A good start to the weekend's events. I made it to the start less than an hour after stepping off the airplane and still made my start time.

The race went well, my navigation was solid and I felt like I was moving well through woods that I was definitely not used to running through. I was a little high on one control and after realizing it ran straight to it. The Good of the weekends' events.

Strength and Stretching 10:00 [1]

Long Sprint - Splits

Thursday Mar 1, 2007 #

Strength and Stretching 5:00 [1]

Note

To busy to do much of anything...

Wednesday Feb 28, 2007 #

Bike Commute 30:00 [2] 4.88 mi (6:09 / mi)

Our office had a B&E!!!

C • what does B&E mean? 7

Trail Run warm up/down 27:11 [2] 3.33 mi (8:10 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Warm up and Cool Down for Intervals.

Trail Run intervals 14:15 [4] 2.05 mi (6:57 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Ran three sets of : 10 times 15 seconds on, and 15 seconds off, with 3 minutes of rest between each set. So each set had 10x15secs. on and 9x15 secs. off. Time and distance above are for total time and distance.

Also, I ran these in a raging blizzard through inches of snow. Good thing I have a pair of clear glasses.

Trail Run intervals 6:00 [1] 0.0 mi
shoes: Brooks Cascadia-Lighting Blue!

Rest between sets of intervals.

Tuesday Feb 27, 2007 #

Bike Commute 30:00 [2] 4.88 mi (6:09 / mi)

Strength and Stretching 5:00 [1]

Trail Run 34:09 [2] 3.62 mi (9:26 / mi)
shoes: Brooks Cascadia-Lighting Blue!

In the Garden under a very bright moon!

Bike Commute 30:00 [2] 4.88 mi (6:09 / mi)

Back to work again.

Monday Feb 26, 2007 #

Bike Commute 30:00 [2] 4.88 mi (6:09 / mi)

Note
(rest day)

Strength and Stretching 5:00 [1]

Sunday Feb 25, 2007 #

Telemark Skiing 5:30:00 [4]

Awesome day at A-Basin. While it was sunny and warmish on the Front Range, it was snowing furiously in the mountains making for a cold but awesome day.

I also felt like I had a breakthrough in my Tele skills. Blacks no longer seem so steep, and I am able to descend them with some style. Plus, moguls no longer seem so daunting as I can switch from one turn to the next much easier and efficiently. I'm happy!!

C • You'll be triggering avalanche... 2

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