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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bbrooke

In the 10 days ending Sep 8, 2009:

activity # timemileskm+ft
  Orienteering4 7:04:59 21.67(19:37) 34.87(12:11) 3599
  Strength / Stretching2 2:00:00
  Run / Hike1 47:59 4.36(11:00) 7.02(6:50)
  Total7 9:52:58 26.03 41.89 3599
averages - sleep:6.2 weight:121.5lbs

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Tuesday Sep 8, 2009 #

Run / Hike hills (Summer Training) 47:59 [3] 4.36 mi (11:00 / mi)
slept:8.0 weight:119lbs shoes: Saucony ProGrid Guide TR


  • Jog from Harper Lake to the Tamarisk trailhead to warm up.

  • Ten laps of the Tamarisk hill, at a very easy pace (since most of us had a race of some sort over the weekend).

  • Jog back to Harper Lake to cool down.

    • Monday Sep 7, 2009 #

    Orienteering race (Rocky Mountain Goat) 2:33:13 [3] 9.14 mi (16:46 / mi) +1306ft 14:46 / mi
    slept:7.0 shoes: Saucony ProGrid Guide TR


    Last event of Laramie Daze 2009, the Rocky Mountain Goat. Conditions were perfect! (Pleasant weather and flat terrain.) I'm very happy with my navigation today (although, it's very open out there and relatively easy to see all the features on the map from a long distance away). My only bobble was when I started to lose concentration towards the end of the long leg to 21. I had a moment of panic when I realized I wasn't entirely sure where I was...and I was afraid John and Roger would catch up to me after I had held them off for 20 of the 24 controls... I back-tracked a little before I realized I probably hadn't gone far enough. I recovered and finished OK from that point. Super fun! I wasn't sure I'd be able to do the whole 14 km. The flatness really helped. I jogged about 80% of the time.


    C • controls 4

    Sunday Sep 6, 2009 #

    Orienteering race (Red) 1:49:50 [3] 5.02 mi (21:53 / mi) +1010ft 18:23 / mi
    slept:6.0 shoes: Vasque Adrenaline


    Red course at Happy Jack. I had some smallish mistakes and two huge mistakes -- didn't know there were streamers that would have led me directly to #1, and got completely turned around on my way to #11. I'm still not sure how I got so completely messed up on that one! Saw an elk about 100m away on the open ridge on the way to #7.



    Saturday Sep 5, 2009 #

    Orienteering race (Red Course) 1:29:31 [3] 4.46 mi (20:04 / mi) +564ft 17:55 / mi
    slept:6.0 shoes: Vasque Adrenaline


    Red course at Pelican Bay. Great weather! Same as yesterday -- walk/jog combo, a few small errors, no huge mistakes. Not sure what happened at #2.



    C • Dazed 2

    Friday Sep 4, 2009 #

    Orienteering (Green Course) 1:12:25 [3] 3.05 mi (23:45 / mi) +719ft 19:25 / mi
    slept:6.0 weight:124lbs shoes: Saucony ProGrid Guide TR


    Green course at 'The Toe'. We got a late start close to the control pick-up time, so I skipped three of the 13 controls. I had a few errors (#3 & #5), but nothing too disastrous. Walk/jog combo.



    Wednesday Sep 2, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    shoes: Saucony Grid Omni TR


  • Jump rope and stretching to warm up.

  • Three rounds of: jump rope singles x 100 / modified "L" pull-ups x 5 / ankles-to-bars x 5

  • For time: 50 tire flips. Supposedly the "small" tire was 400#. Really??? 6:08.

    • C • 400# 6

    Monday Aug 31, 2009 #

    Event: Laramie Daze
     

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:4.0 shoes: Saucony Grid Omni TR


  • Jog 500m and one round of "the basic five" to warm up.

  • CrossFit Total workout -- work up to one-rep max on back squat, press, and deadlift. Max weights were 110#, 55# and 150# (for a total of 315).

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