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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 7 days ending Nov 3, 2007:

activity # timemileskm+ft
  Orienteering2 4:34:02 11.74(23:20) 18.9(14:30) 187031 /38c81%
  Trail Run4 2:22:21 16.45(8:39) 26.47(5:23)
  Dodgeball!!1 30:00
  Strength and Stretching6 30:00
  Hiking1 20:00
  Total6 8:16:23 28.19 45.37 187031 /38c81%
  [1-5]5 7:46:23

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SuMoTuWeThFrSa

Saturday Nov 3, 2007 #

Trail Run warm up/down 10:00 [2] 1.11 mi (9:01 / mi)
shoes: VJ Inegrators

Warm up to the Start.

Orienteering race 3:23:47 [2] **** 12.9 km (15:48 / km) +1542ft 13:22 / km
ahr:145 max:178 spiked:16/20c shoes: VJ Inegrators

Wow, what total crap.

Part of it was the course setter who purposefully set courses to be more difficult, a.k.a. on questionable features with routes that work in theory but not in the field, and he purposefully hid the controls so that it would resemble an Easter Egg hunt which is apparently what we Orienteerers like. Let me tell you that it is not what we like. Once we're in the control circle we should see the control, that was not the case today.

OK, the other part was the woods and the biggest part of my dismal performance, even though I did make some mistakes, I just didn't have the energy to move through these thick and nasty woods.

Not much fun but I did finish!
C • finishing is good 12

Strength and Stretching 5:00 [0]


Day 1 Blue - Splits

Friday Nov 2, 2007 #

Event: US Champs
 

Note

Aaaack! My luggage got delayed. I've managed to borrow some shorts and what not for today's sprint. Oh well.
C • It arrived!!!! I'll be nor... 2

Orienteering warm up/down 11:31 [2] 1.0 km (11:31 / km)

Warm up for the Sprint on the model area/course they'd set up.

Orienteering race 21:21 [5] *** 2.9 km (7:22 / km) +328ft 6:17 / km
ahr:183 max:191 spiked:15/18c

The Sprint.

Made four total errors with would account for about 3:30 of the six!! minutes I was behind the leaders. Two were lack of compass work, one was route execution and one was route choice.

Orienteering 37:23 [2] 2.1 km (17:48 / km)

Running around the classic model area/course with Gerald Yip. It was a very good thing we did this because the Sprint map was at 1:5000, the next two days are going to be at 1:15,000. It was good to be able to pre-adjust to the scale and mapping style/inaccuracies. Also, everything's so tiny!! Two major lessons from the sprint and the models is following my compass and distance.

Strength and Stretching 5:00 [0]


Sprint Blue - Splits

Wednesday Oct 31, 2007 #

Note

Dodgeball 6:00

Dodgeball!! 30:00 [1]

We won 4-3!

Trail Run 29:50 [2] 3.14 mi (9:30 / mi)
ahr:163 shoes: Asics Trabuco (Rusty Coffee)

In Ute Valley after Dodgeball with Chad. He was running home. I totally forgot all of my cyborg accessories so the distance is the only accurate number here, eveything else is a guess... *Shrug*

Oh yeah, I seriously need to get a better LED headlamp, the Tikka I'm using just isn't cutting it, and using the super high powered Night O lamp is a bit overkill...
C • headlamps 4

Strength and Stretching 5:00 [0]

Tuesday Oct 30, 2007 #

Trail Run intervals 43:46 intensity: (32:35 @2) + (11:11 @4) 5.1 mi (8:35 / mi)
ahr:159 max:185 shoes: Asics Trabuco (Rusty Coffee)

Ran easy to the CC track where I ran 4x400 with 200 rest for a total of 1.5 miles. Ouch! This is probably the last time I do a track workout. I'm going to measure out a 400 and 800 meter loop in MVP, I already have a 1 k and a 1 mile loop in that park.

Warm Up: 156 avg
Intervals: 171 avg
Cool Down: 155 avg

Strength and Stretching 5:00 [0]

Monday Oct 29, 2007 #

Note
(rest day)

Strength and Stretching 5:00 [0]

Sunday Oct 28, 2007 #

Note

Fall Series Trail Race #3 Ute Valley Park

Trail Run warm up/down 10:00 [1] 1.11 mi (9:01 / mi)
shoes: Asics Trabuco (Rusty Coffee)

Warm up for the race.

Trail Run race 48:45 [5] 5.99 mi (8:08 / mi)
ahr:179 max:189 shoes: Asics Trabuco (Rusty Coffee)

My legs felt kind of stiff when I was warming up but once the race got underway they felt just fine. It wasn't 'till about 1/3 into the race when I started to gag and had to stop and hack up a good amount of mucus. I didn't actually throw up but it had the same result. I was struggling for the rest of the race and had to walk up the last big hill. Overall it was still a good race I just wish I didn't have to stop.

Results.
C • yikes! 2

Hiking 20:00 [1]

Walking around afterwards to avoid too much stiffness.

Strength and Stretching 5:00 [0]

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