Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 7 days ending Aug 10, 2008:

activity

time

miles

+ft

Orienteering

4:26:54

24.5

(10:54)

39.43

(6:46)

95 /

102c

93%

Trail Run

1:10:39

7.78

(9:05)

12.52

(5:39)

Strength and Stretching

40:00

Total

6:17:33

32.28

51.95

95 /

102c

93%

[1-5]

5:37:33

1:39

0:00

» now

Sunday Aug 10, 2008 #

Strength and Stretching (PT Exercises) 5:00 [0]

Immediately before my start.

Orienteering race (US Champs Day 2) 1:34:46 [5] *** 15.5 km (6:07 / km)
ahr:173 max:185 spiked:25/27c shoes: IceBug Neon Green

WOW!!!

Great race! I definitely pushed it and gave it all I had. Again my goal was to cross the finish line before anyone behind me, but this time Wyat and Eric caught me, but no one else!

Again, I just ran my race, being technically spot on and pushing my running at any and every opportunity. I ran all but the last few controls alone and had no troubles whatsoever. I had a few hesitations because of controls that weren't mine but otherwise no real mistakes.

I finished 9th among US runners! Definitely my best results at the US Champs! Sandra won! Yay for my sister!

Map soon...

C • Nice runs this weekend! 4

Blue 2 - Splits

Saturday Aug 9, 2008 #

Strength and Stretching (PT Exercises) 5:00 [0]

Immediately before my start.

Orienteering race (US Champs Day 1) 1:10:08 [5] *** 10.32 km (6:48 / km)
ahr:178 max:194 spiked:25/27c shoes: IceBug Neon Green

Very good race!

I started early and set myself a goal: To cross the finish line before anyone who started behind me. I did it!!

I ran my race, being technically spot on, and maintaining a good pace throughout the run. At #4 I caught up with Wyat and from them on we were together for most of the race. At the third to last control I picked up the pace and was able to pull away from Wyat enough to finish ahead of him! I could've run a bit harder but tomorrow is longer and I'd rather put all I have into that race.

Map soon...

Trail Run 10:00 [1] 1.0 mi (10:00 / mi)
shoes: IceBug Neon Green

Cool down. Definitely needed this today!

Strength and Stretching (PT Exercises) 10:00 [0]

The full routine in front of Sierra Trading Post. Got a few funny looks but it felt soooo good to do them...

Blue 1 - Splits

Friday Aug 8, 2008 #

Orienteering 21:41 [2] *** 3.18 km (6:49 / km)
spiked:8/9c shoes: IceBug Neon Green

Ran a little of the morning race, just enough to get the heavy feeling out of my legs. I haven't done this much running since my injury and considering I have two long hard days coming up next, I decided to take it real easy... It turned out to be a very good decision!

Strength and Stretching (PT Exercises) 5:00 [0]

Thursday Aug 7, 2008 #

Orienteering race 47:49 [4] *** 6.36 km (7:31 / km)
ahr:175 max:186 spiked:19/19c shoes: IceBug Neon Green

Morning race at Tie City. Tried to go just above a jog but not all out at race pace. Felt great!

Strength and Stretching (PT Exercises) 5:00 [0]

Orienteering 32:30 [2] *** 4.07 km (7:59 / km)
spiked:18/20c shoes: IceBug Neon Green

Eric Bone put together a control picking exercise on Firstest With The Mostest. I jogged it easy...

Wednesday Aug 6, 2008 #

Trail Run 33:26 [1] 3.53 mi (9:28 / mi)
shoes: IceBug Neon Green

Drove up to Wyoming and tried to go to one of the training maps of the area, instead the thunderstorms made us just do a trail run at Tie City. It was Sandra, Kat and I.

Strength and Stretching (PT Exercises) 5:00 [0]

Tuesday Aug 5, 2008 #

Note
(rest day)

Monday Aug 4, 2008 #

Event: 2008 Laramie Daze & US Champs

Strength and Stretching (PT Exercises Pre-Run) 5:00 [0]

Did the exercises specific to my hip before the run...

Trail Run 27:13 [2] 3.25 mi (8:22 / mi)
shoes: Asics 2130 Silvery Blue

Easy run with Sandra to and from Monument Valley park where she was going to do an intervals workout.

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