Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 7 days ending Nov 6, 2005:

activity	#	time	miles	km	+m
orienteering	3	4:24:56	14.84	23.89	250
biking	2	1:10:00
running	4	1:10:00
cardio	1	50:00
Total	6	7:34:56	14.84	23.89	250

2:18

0:00

» now

Sunday Nov 6, 2005 #

orienteering race 45:00 [4] **** 5.2 km (8:39 / km) +100m 7:54 / km
shoes: ice Bug spike

No "mistakes". Hesitation in a few areas, which could be considered "mistakes". Not the cleanest route to 1 or 2. Otherwise good. Certainly need to be stronger on hills and faster on trails. Good flow through the second half of the race, except leaving 9.

running 17:00 [3]
shoes: ice Bug spike

Warm-up & cool-down

Saturday Nov 5, 2005 #

orienteering 40:56 [4] *** 5.5 km (7:27 / km)
shoes: ice Bug spike

Foot not cooperating and feeling very slow (and going very slow relative to the others). Ran 3 of the 4 loops. Level 4 effort, but not moving that quickly.

running warm up/down 22:00 [3]
shoes: ice Bug spike

orienteering 1:16:00 [3] *** 7.8 km (9:45 / km) +150m 8:53 / km
shoes: ice Bug spike

Route choice course. Teamed with Helen. Moving pretty well…one small bobble on the way to 7. Otherwise clean, though a bit hesitant a few times. 7.84km - we did it in about 76 mins.

Friday Nov 4, 2005 #

orienteering 1:00:00 [3] ****
shoes: ice Bug spike

AM: 2 sets of line-o and then short courses.
Line-o 1 (30 mins). Relatively smooth and secure. Tired on the hills. Light green actually thicker and less runnable than the darker green (and this will only get worse).
First short course (15 minutes). Bobbled 2nd control - no real attack point. Rest were fine. Contour readability is really great (except for bland hillsides). Went over on ankle near end…walked back.

Skipped second line-o because of ankle, but jogged to start of second short course and ran second short course. Very clean. Running good lines. Relatively confident in navigation and placement. Need to be just a bit more trusting of compass, feeling. (10 min running) (15 mins orienteering).

running warm up/down 10:00 [3] ***
shoes: ice Bug spike

orienteering 43:00 [4] **** 5.39 km (7:59 / km)
shoes: ice Bug spike

Fairly open, except around number 10, and in a few other (small) areas. A little bobbly to one, but afterwards clean. Good pre-planning during race, relatively good flow in and out of controls. Feeling tired (in short bursts), but not overall tired (if that makes any sense). Ankle a little sore afterwards, and had to be careful running downhill. Legs were a bit tired actually, because I noticed I was tripping a bit, or dragging branches alot.

running warm up/down 13:00 [2] ***
shoes: ice Bug spike

Training Log Archive: kwilliams

Sunday Nov 6, 2005 #

Saturday Nov 5, 2005 #

Friday Nov 4, 2005 #

Wednesday Nov 2, 2005 #

Tuesday Nov 1, 2005 #

Monday Oct 31, 2005 #