Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 7 days ending Mar 5, 2007:

activity

time

miles

+ft

Trail Run

3:21:24

19.78

(10:11)

31.83

(6:20)

Orienteering

2:16:37

7.67

(17:48)

12.35

(11:04)

919

29 /

35c

82%

Bike Commute

2:00:00

19.52

(6:09)

31.42

(3:49)

Strength and Stretching

45:00

Total

8:23:01

46.97

75.59

919

29 /

35c

82%

[1-5]

8:23:00

1:39

0:00

» now

Monday Mar 5, 2007 #

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

Strength and Stretching 5:00 [1]

Trail Run 59:49 [3] 6.11 mi (9:47 / mi)
shoes: Brooks Cascadia-Lighting Blue!

Aarrgghhh!!! Mud season seems to be never ending...

In Ute Valley.

C • I hear ya... 4

Sunday Mar 4, 2007 #

Note

I've dubbed this weekend of events as: The Good, The Bad, and the Ugly!

Read on to see why...

C • The good, the bad, the ugly 4

Trail Run warm up/down 15:00 [2] 1.88 km (7:59 / km)
shoes: VJ Inegrators

Warm up and cool down for the Long.

Orienteering race (Long) 1:03:47 [4] **** 4.5 km (14:10 / km)
spiked:3/6c shoes: VJ Inegrators

The Ugly!!

Total metal breakdown!! I basically forgot everything I knew about Orienteering on this day. It was as if I was running with a vacum of nothingness in my head. I couldn't even walk a straight compas bearing! I know that days like this are inevitable but I was still hoping to complete the course. Alas, I DNF'd. :-(

I felt great physically and definitely would've been able to run the distance. But that's only half the equation...

Strength and Stretching 10:00 [1]

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.

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