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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 7 days ending Oct 9, 2005:

activity # timemileskm+m
  orienteering3 2:26:18 6.56 10.56 385
  running3 2:11:00
  cardio1 55:00
  stairclimb1 45:00
  biking2 38:00
  core-strength1 20:00
  Total6 7:15:18 6.56 10.56 385

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Sunday Oct 9, 2005 #

stairclimb 45:00 [4]
shoes: Saucony Red

biking 21:00 [3]
shoes: Saucony Red

Saturday Oct 8, 2005 #

cardio 55:00 [3]
shoes: Gym Shoes

Feet, etc. sore.

biking 17:00 [3]
shoes: Gym Shoes

Friday Oct 7, 2005 #

core-strength 20:00 [3]
shoes: barefoot/socks

back home again. Knee is still sore...but stomach is better.
C • Italy 5

Wednesday Oct 5, 2005 #

running 38:00 [3]
shoes: ice Bug spike

Well, we thought it was going to be another nice day, but just as about to start, the rain sets in..and it really sets it. I was so scared in the beginning I lost contact with the map and made a huge mistake at 2. Bleck. Got it back for 3-5, then hit the town. Holy crap was it tricky! It did not feel like a sprint because had to constantly stop to check how to go. I am really impressed with the top runners. And the course on the map was so hard to read because of control proximity. Almost went to number 11 before 10, which screwed up my route choice to the control. Really slippery in the rain too, and very steep. BUT so much fun because it was so tough. I wish I could go back and do it again.

orienteering race 23:20 [5] ***** 1.43 km (16:19 / km) +100m 12:05 / km
shoes: ice Bug spike

Tuesday Oct 4, 2005 #

orienteering 20:00 [3] ****
shoes: Saucony Red

Sprint model map. Feeling pretty good...in the beginning ran a few legs with Boris doing alternate routes to see which were faster. Not always what you would think...helped me in making decisions in the actual race.

Physically not feeling very good. Knee and stomach both not cooperating.

orienteering 10:00 [1] ****
shoes: Saucony Red

Slowing down to focus on the difficult area and get my head around it.

running 40:00 [3]
shoes: ice Bug spike

warm-up and cool down. Finally a sunny day! VERY NERVOUS! Stomach was a nightmare.

orienteering 16:47 [5] ***** 1.83 km (9:10 / km) +75m 7:37 / km
shoes: ice Bug spike

Wow...really needed to be focused for this race. Starts in the woods with vegetation so high that you cannot see the contours, or the rocks, which are the only things to navigate off. Clean to the first 3...too far left and too low to number 4. Okay for the rest except for some little bobbles on 13 and 14. Very happy that I read ahead on the first longish leg (with safe road). Totally did not think I was going to make the final. Was so tired near the end.

Monday Oct 3, 2005 #

Event: World Cup series 3
 

running 32:00 [3]
shoes: ice Bug spike

Warm up and cool down. Considering we are in southern Italy, it is pretty cold and wet here...

orienteering 28:30 [5] **** 3.1 km (9:12 / km) +90m 8:02 / km
shoes: ice Bug spike

Well, a hesitant start, then feeling a bit better, another hesitant leg to number 5, good again to 6 and then a huge mistake to number 7...read a reentrant as a spur because focusing on the vegetation. This was true middle terrain...you had to focus almost if not the entire time!

running 21:00 [3] ***
shoes: ice Bug spike

Middle B-Final warm up and cool down. Warm up on model map.

orienteering race 47:41 [5] **** 4.2 km (11:21 / km) +120m 9:56 / km
shoes: ice Bug spike

Again, being very careful to the first control to get into the map. Good until number 5...big big big mistake again...totally got turned around. It is so rocky and steep in some places that I take my eyes off the map to get moving, and then am heading the wrong way. Got it a bit more together later in the race...Tired from the morning run.

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