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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lonerunner

In the 7 days ending Apr 7, 2007:

activity # timemileskm+m
  Running3 1:29:38 11.21(8:00) 18.05(4:58) 150
  Orienteering1 39:50 4.16(9:34) 6.7(5:57) 25514 /17c82%
  Total4 2:09:28 15.38(8:25) 24.75(5:14) 40514 /17c82%
averages - sleep:6.5 weight:140lbs

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Friday Apr 6, 2007 #

Running (Intervales) 39:00 [3] 5.0 mi (7:48 / mi)
shoes: Old Red Nike Free's

Warmed up with a 6:40 mile. then did 12 x 400m workout at 80 second pace with 60 seconds rest. Splits 81, 78, 81,81,80,80, 80, 80, 80, 79, 79, 78. Erin and I switched the lead every other one. I felt good and diden't even feel it until the ninth quarter. I warmed down by jogging a mile. I am going to do this same workout every week, but drop two seconds off each quarter, every time i run it.

Thursday Apr 5, 2007 #

Running (jogging) 20:38 [3] 5.0 km (4:08 / km) +50m 3:56 / km
shoes: Old Red Nike Free's

I ran my old cross country course with my dog, it felt really easy.

Wednesday Apr 4, 2007 #

Note
(rest day)

lazy (no just kidding) i was kept busy doing other things.

Tuesday Apr 3, 2007 #

Running (jogging) 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
slept:7.0 shoes: Old Red Nike Free's

Felt really tired today, but was freshened by my jog with my dog. I need to get alot more sleep if i am going to start training seriously.

Monday Apr 2, 2007 #

Note
(rest day)

Tired and sore, and too busy visiting colleges.

Sunday Apr 1, 2007 #

Orienteering race (Second Day IS A-meet) 39:50 [4] **** 6.7 km (5:57 / km) +255m 5:00 / km
spiked:14/17c slept:6.0 weight:140lbs shoes: Integrator

I felt really sluggish and tired at the start of the Green-ISVM course today, but I tried a new strategy of map reading that really helped me on the course today. going from 2-3 i had a slow but clear passage, so i read ahead and planned out my routes for the next 7 controls, and then after i had punched 3, i had a long field leg to number 4, so i looked at the rest of the course and then reviewed and memorized all the controls after 4. This really helped me in the later stages of the race, because i could feel myself losing focus and getting really tired, but i diden't make any big mistakes because i knew where i was going. Becuase i memorized the last 4 controls, i could really pick it up after 13 and give everything i had into the finish. I was really surprised at my time when i finished, because i thought i was going alot slower today than yesterday, but i guess that today i had better route choices. I loved the bagpiper at the finish chute, i think we should have one at every A-meet.

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