Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Mar 7, 2010:

activity # timemileskm+m
  orienteering3 2:46:13 9.54(17:25) 15.36(10:49) 41749c
  running/walking3 1:16:00 3.6 5.79
  strength/stretching2 33:00
  Total4 4:35:13 13.14 21.15 41749c
averages - sleep:7.8

» now

Sunday Mar 7, 2010 #

orienteering race 1:42:54 [5] *** 8.6 km (11:58 / km) +265m 10:22 / km
15c slept:8.0 shoes: Integrator

Ice bath help - felt pretty good at the start on the 3rd day.

Gateway Runt - long O - mass start - skipped #13. Big mistake to #4. Left 3 by going left to stream, but stayed high and ran through the green (was OK), crossed first reentrant then convinced myself I had accidentally headed towards #6 so continued towards 4 but way too low. Lost a good 10 min. Lucky with 7, someone was leaving it. Looked for 9 in the parallel reentrant before the actual one. Sloppy nearing 10, picked up the indistinct trail and didn't use it, so wandered aimlessly E of actual control.
Skipped 13. Felt good attacking 15. 16 was one long uphill!. Beelined to finish chasing Dave Frei on tope before he zipped down the steep side as I started ti cramp up.
Great 3 days of O.

strength/stretching warm up/down 10:00 [1]

dynamic stretching and just a short jog, then walk to start

Saturday Mar 6, 2010 #

running/walking warm up/down 25:00 [1]
shoes: Integrator

AM : early walk to start, dynamic stretching, easy jogging, got to start just right, no more than a 2 min wait. Wore Garmin and did not keep time, so lucky I wasn't late.
PM: just easy walk/jog uphill to start (5 min)

orienteering race 32:28 [5] *** 2.82 km (11:31 / km) +90m 9:56 / km
11c slept:8.5 shoes: Integrator

Hawn SP - Middle O - green course. Left 2, headed S into the dead fall and backtracked left to trail up ridge. Boom to 10. Saw Mary Jones leaving 9 ahead of me and I thought she was taking a direct or a route more to the left. First left 9 going higher to roughly contour around 1st bowl of rentrants, then lost concentration while climbing and climbing going to the knoll just E of the direct line. Ended up on a trail 100m further NE than I thought and ran the trail to the opposite side of the reentrant NE of the control. An aha moment - knew where I was and slowly got to 10. Having not practiced this sport much recently, one mistake wasn't bad. QuickRoute

orienteering race 17:28 [5] *** 2.15 km (8:07 / km) +20m 7:46 / km
12c shoes: Integrator

Hawn SP - afternoon campground sprint course. easy walk to start from parking area. 1-2 - legs felt tired and stiff, better from 2-3. 4-5 took power line to the left and down, didn't see that the straight shot wasn;t that steep. 7-8 straight to nose of ridge then contoured around; didn't even see the road as a choice. Near finish and thought I still had to find a #13.

Thought about doing an ice bath afterwards for quicker recovery.

Friday Mar 5, 2010 #

running/walking warm up/down 15:00 [1]
shoes: Vasque Blur

orienteering race 13:23 [5] *** 1.79 km (7:29 / km) +42m 6:42 / km
11c shoes: Vasque Blur

Forest Park - Kennedy Woods Sprint event - drove from Lawrence in the morning; raced at 3 pm. Slow gettinbg started to 1, then OK until bobble at 6 (overshot to ditch before looking right to see depression (10m away). First nice sunny warm day. Short sleeve shirt weather.

Wednesday Mar 3, 2010 #

slept:7.0 (rest day)

After work, cooked dinner, then watched KU-KSU game (the good guys won). Damon called and said he'd pick Dee up from the airport, so I was
able to get more sleep before the trip to Hawn Friday.

Tuesday Mar 2, 2010 #

running/walking 36:00 [2] 3.6 mi (10:00 / mi)
shoes: Saucony Progrid Ride

AM - ran from Allen FH to GSP/Corbin and back (about 2.5 mi); then Dog Days calisthencis, then 6 laps (3 on lvl 2, 3 on lvl 3)

strength/stretching 23:00 [1]

Red Dog was back to lead us in exercises different from Kenny Baldwin's sets. More stretching at first. Emphasis - core muscles.

« Earlier | Later »