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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 7 days ending Aug 10, 2007:

activity # timemileskm+ft
  Orienteering3 3:53:06 17.9(13:02) 28.8(8:06) 187052 /59c88%
  Miscellaneous Orienteering5 3:44:01
  Hiking1 1:15:00
  Trail Run2 20:00 1.62(12:20) 2.61(7:40)
  Strength and Stretching2 10:00
  Total6 9:22:07 19.52 31.41 187052 /59c88%

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Friday Aug 10, 2007 #

Orienteering race 52:51 [5] *** 5.3 km (9:58 / km) +722ft 8:15 / km
spiked:10/12c shoes: VJ Inegrators

US Short Distance Championships

A decent race except for 2 controls with mistakes totalling 8 minutes!!! If it weren't for these mistakes I'd've been only 2 minutes behind John F. My legs did feel a bit heavy and my lungs a bit shallow, possibly from the altitude, or I was just beginning to feel the week's worth of exertion.

Details of the mistakes coming soon...

Trail Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Inegrators

Strength and Stretching 5:00 [1]

Orienteering (String O!!!) 4:06 [4] 0.9 km (4:33 / km)
shoes: VJ Inegrators

E Punch String O!!!

This was fun! The Juniors set up a 15 control, 300 meter, e-punch string O in the campground going over tables and whatnot. While it was fun this was also a very good exercise in control punching technique. I ran the course 3 times, each time hovering about 1 minute 20 seconds or so...

Hiking 1:15:00 [2]

Went for a hike to the Crags with Ioana, and Marco and Maya.

On the drive down from the trailhead the strut on the left rear wheel of my car broke and the wheel was at a very wrong angle, so we duct taped the strut back together so that I could drive it to a shop in Divide where it's awaiting repairs.


THIS IS WAY COOL!!!!!!!!!!!!!!

I had no idea Ken has worked this comments system into the splits for each race. I've commented on my mistakes and whatnot for today's Middle Distance Champs.

Check it out here: Middle Dist. Race Analysis

Thursday Aug 9, 2007 #

(rest day)

Nothing today, re-packing my car, picking up Ioana from the airport and driving up to Woodland Park for the second weekend of O fun!

Wednesday Aug 8, 2007 #


The final part of the Coaching Clinic was to run the exercises of the others in our group. We had four people so with my two, we ran five O training exercises as follows:

Miscellaneous Orienteering (Training Exercise) 19:55 [2]

An exercise to develop Rough Compass skills. We were given a sheet of paper with approximate directions and distances, and the feature of the control point and asked to run the course. The only problem with the sheet I received was a typo that sent me in the wrong direction. I finally found the second to last control point and from then on I ran it backwards. Once I'd figured that out it was a good exercise.

Miscellaneous Orienteering (Training Exercise) 19:56 [2]

Exercise 2 was a line O with numerous controls along the line. The line was quite complex and it took me a bit before I was able to read the map comfortably and up my running pace while still paying attention for controls. I missed two of them... :-(

Miscellaneous Orienteering (Training Exercise) 9:56 [2]

The first of my exercises was a Window O exercise focusing of Precision Compass and a bit of Precision Map skills. I cut out a window just big enough for a little bit of info around the control circle.

Miscellaneous Orienteering (Training Exercise) 6:11 [4]

A Corridor O exercise emphasising Rough Map reading skills. I ran this at a comfortable tempo pace.

Miscellaneous Orienteering (Training exercise) 14:03 [2]

My second exercise I call "Leading the Blind" Two people go out together with one map. The person with the map runs behind the other person and tells them how to navigate to the next control. They switch off the map at each control.

Orienteering race (Night O) 1:36:42 [5] *** 11.3 km (8:33 / km) +1148ft 7:25 / km
spiked:21/25c shoes: VJ Inegrators

US Night Orienteering Championships.

I finished 2nd of the US Champs elligible runners!!! 6th overall if I remember corectly.

4 mistakes which I will detail shortly, along with splits and an update of the whole week's worth of Oing on my Blog Site along with some pictures and maps...

Strength and Stretching 5:00 [1]

Tuesday Aug 7, 2007 #


Nothing today, a bit busy with the Coaching Clinic, collecting controls from Sunday and a HUGE amount of lightning, and rain. The lightning is worrying because if this keeps up, tomorrows Night O may not happen because of lightning...

Miscellaneous Orienteering (Course Setting) 30:00 [1]

Setting controls for the training exercise we're desgining for the Coaching Clinic. I'm actually doing two... He He He.

Monday Aug 6, 2007 #

Miscellaneous Orienteering (Terrain Run) 34:00 [2]
shoes: Brooks Cascadia-Lighting Blue!

A quick terrain run after the Coaching Clinic and before the rain, I slid / fell down an earth bank and shredded my left lower leg. It looks worse than it is...

Sunday Aug 5, 2007 #

Miscellaneous Orienteering (Setting Controls) 1:00:00 intensity: (40:00 @1) + (20:00 @3)

In the morning before the start to wake up all the SI units.


Today's my race day. After frantically trying to track down the maps, which were MIA for about 20 minutes, we started getting everyone into the woods. And they found their way back again!!! I was excited. Except for the run UP from the last control to the finish the courses seemed to be very well received. I did make one mistake by not putting enough water out on the Red course, so my apologies to everyone who ran Red today.

Saturday Aug 4, 2007 #

Trail Run warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Inegrators

Warm up to the start.

Orienteering race 1:19:27 [5] ** 11.3 km (7:02 / km)
spiked:21/22c shoes: VJ Inegrators

Day 1 of the weekend.

Had a good race. I caught up to a Canadian runner at the second control and we were together the rest of the way. We were about the same speed but we'd have slightly different route choices with averaged themselves out 'till the second to last control. I spiked it dead on and took off for the last control and had just enough on him to out sprint him to the finish line.

Yay for me. This run was good enough for 6th on the day, if I remember correctly.

1 mistake which I will detail shortly...

Miscellaneous Orienteering (Setting Controls) 30:00 [1]

Setting the last of my controls.

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