Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: greg

In the 7 days ending Mar 19, 2007:

activity	#	time	miles		km		+m
Orienteering	3	3:42:03	18.45	(12:02)	29.7	(7:29)	1080	39 /	68c	57%
Road/Track Running	3	1:40:24	10.19	(9:51)	16.4	(6:07)
Trail Running	2	54:33	5.59	(9:45)	9.0	(6:04)	150
Exercise machine	1	30:00
Strength	2	20:00
Total	6	7:07:00	34.24		55.1		1230	39 /	68c	57%

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Monday Mar 19, 2007 #

Trail Running 44:33 [2] 7.5 km (5:56 / km) +150m 5:24 / km
shoes: Brooks Adrenaline ASR

Easy run in Rancho San Antonio.

Sunday Mar 18, 2007 #

Road/Track Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 MudClaw 'O' 330

Warm-up before long distance

Orienteering race (long) 2:02:20 [3] *** 16.0 km (7:39 / km) +500m 6:37 / km
21c shoes: Inov-8 MudClaw 'O' 330

Long distance
The first two thirds of the course were really sloppy. Minor mistakes plus one huge parallel error (~8 mins). At control #15 I ate one GU and had relatively fast and clean run after that till the finish. Overall, I am disappointed with the result.

Blue - Splits

Saturday Mar 17, 2007 #

Road/Track Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov-8 MudClaw 'O' 330

Warm-up before Sprint 1 at French Park in Cincinnati

Orienteering race (sprint) 21:22 [5] *** 3.6 km (5:56 / km) +140m 4:58 / km
spiked:12/15c shoes: Inov-8 MudClaw 'O' 330

Sprint 1
I had a clean run except that I made one of my favorite mistakes. Instead of going to #6, I first went to #7 which was very close. So I had to visit #7 twice. Sometimes, I really loose concentration.

Road/Track Running warm up/down 10:00 [2] 1.7 km (5:53 / km)
shoes: Inov-8 MudClaw 'O' 330

Warm-up before Sprint 2 in Burnet Woods in Cincinnati

Orienteering race (sprint) 23:56 [5] *** 3.6 km (6:39 / km) +150m 5:30 / km
spiked:13/14c shoes: Inov-8 MudClaw 'O' 330

Sprint 2
The first part of the course was fast and clean. Then I ran out of steam and made a number of bad route choices that led to unnecessary climb, i.e. time lost.

Sprint 3 (Blue/Red) - Splits

Friday Mar 16, 2007 #

Event: Flying Pig XI

Trail Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 MudClaw 'O' 330

Warm-up before middle distance

Orienteering race (middle) 54:25 [4] *** 6.5 km (8:22 / km) +290m 6:51 / km
spiked:14/18c shoes: Inov-8 MudClaw 'O' 330

Middle distance.
I was very tired physically and mentally -- blame it on the red-eye flight. I was running slowly making sometimes incomprehensible mistakes like running from #7 to #5 instead of #8. Or spiking the #17 control and deciding that it's not mine control and running away in search of the "right" control. What about checking the control code first?
It was very cold -- around 34F with some wind. I couldn't figure out what to wear in this kind of weather. The hat was unnecessary as my head started sweating after ten minutes into the race.

Blue - Splits

Thursday Mar 15, 2007 #

Exercise machine (bicycle) 30:00 [1]

Loosening ride before the flight

Strength (abs) 10:00 [1]

Wednesday Mar 14, 2007 #

Road/Track Running warm up/down 54:38 [2] 7.0 km (7:48 / km)
shoes: Brooks Axiom 2

Warm up/down and recoveries at De Anza
There were Mikkel, Thorsten, Tapio, and Kent

Road/Track Running intervals (repetitions) 10:46 [4] 3.2 km (3:22 / km)
shoes: Brooks Axiom 2

16R x 200m with full recovery
40, 42, 40, 40, 40, 40, 40, 39, 40, 41, 40, 41, 40, 41, 42, 40

Strength (abs) 10:00 [1]

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