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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ccsteve

In the 7 days ending Apr 20, 2008:

activity # timemileskm+m
  Orienteering2 2:42:00 7.64(21:13) 12.29(13:11) 430
  Morning Run3 1:23:25 8.4(9:56) 13.52(6:10) 80
  Total5 4:05:25 16.04(15:18) 25.81(9:31) 510

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Sunday Apr 20, 2008 #

Orienteering race 1:03:48 [5] 5.1 km (12:31 / km) +280m 9:49 / km
shoes: Nike Air Terra Humara

Knew I'd be in a bit of hurt after Saturday - this green was longer than Saturday's red, and twice as hilly... Decided that I'd not press on any of the hill climbs (in the beginning at least) and ended up following that throughout. Don't think I had more in me.

Did find some routes that minimized the climb at the expense of some distance - and think I made good tradeoffs to do so. 3-4 I followed the road and turned in and up the trail system past the second swamp, and even if I didn't avoid much climb, it was a good navigation effort. 4-5 again, I went down the trail right after 4 and came to 5 from the back side - and missed both the huge climb and intricate hills. 10-11 I used the trail system to the left and think I missed a bunch of ups and downs along the straight path.

One specific error 8-9, I got mislocated on the hills. Recovered in a way I don't know that I've ever done - realized that I could leave the hills west and at the very worst reach the trail to the south - and be well positioned to head north to 9. Ran out the spur I was on and spotted the trail. Turned and hit the right spur and was back in action. The plan worked;-) I lost a few minutes in map checking and then the re-route, but didn't lose a whole lot.

Felt good about the run - have to see the splits when they get posted, was unable to get them at the event (and that's ok;-) Think the 13 point team did reasonably well, Happy to have teamed with Dayle, Rick, and Laurie;-)

Saturday Apr 19, 2008 #

Orienteering race 1:15:43 [5] 4.59 km (16:30 / km) +150m 14:11 / km
shoes: Nike Air Terra Humara

Wonderful day out in the Middle Distance championships at Letchworth park, red course.

One big error, couple smaller. Took a 90 degree error on 11 to 12, and "relocated" myself 400 meters away... "backtracked" for several minutes and re-relocated to where I really was and went back over the same area I had just come back through... probably a 10 minute error. Smaller error into 8, bad attack point.

Enjoyed the event.

Orienteering race 22:29 [5] 2.6 km (8:39 / km)
shoes: Nike Air Terra Humara

Possibly had too much to eat after the middle distance, but I felt the need to re-stock;-) Slight cramp at one point out on the sprint.

Clean every leg except to 5. Correctly navigated around the ponds ont he trail, but didn't follow the trail away from the pond, and came around the second pond half way to 12 and saw the building and turned around to get back to 5. Probably a minute and a half error.

Thursday Apr 17, 2008 #

Morning Run (pickup run) 25:19 [3] 1.9 mi (13:19 / mi) +20m 12:54 / mi
shoes: Nike Air Terra Humara

Trash day, and light day getting ready for the weekend. The goal is to pickup all of the trash on the route, while running as reasonably as possible in between.

One section was particularly full of trash, and the 8 extra minutes seem reasonable in that light. Dropped off a full grocery bag of trash 2/3 of the way through and was glad I brought 2.

Good workout for stopping / starting / bending / fine motor skills...

Wednesday Apr 16, 2008 #

Morning Run 33:28 [4] 3.8 mi (8:48 / mi) +40m 8:32 / mi
shoes: Nike Air Terra Humara

Wanted to try a run to see what pace I can keep. Started ok, but was only able to hold it for 1.5 miles or so... Did take the bigger hill on the first loop well. Second loop on the 1.9 m route was slower, but I kept at it, and again finished well. My splits aren't meant to be good for anyone else, the route has segments of about .9m, .1m, .9m making it 1.9m total. It also features a long downhill in the first segment, and a steeper climb in the second. So when I write:

7:06 / 1:07 / 7:59 / 7:37 / 1:11 / 8:14

That means the first mile was about 8:13, the second 9:06, third 8:48, and fourth 9:25 (with a little overlap;-) 35 seconds slower 1st to 3rd, but only 20 2nd to 4th... (because I had already slowed down a bit on the second I'm sure)

Friday's going to be a rest day, so that means tomorrow should be a "pickup" day, gotta remember a bag...

Monday Apr 14, 2008 #

Morning Run warm up/down 7:00 [2] 0.8 mi (8:45 / mi)
shoes: Nike Air Terra Humara

Morning Run intervals 17:38 [3] 1.9 mi (9:17 / mi) +20m 8:59 / mi
shoes: Nike Air Terra Humara

Needed to get some speed work in, and ran 50 paces on and 100 off. Felt good only for the first 3, and got in 10 all together. Splits showed 32/33/32 seconds for the first three, and pretty much 34 for the rest. (better than I would have thought, but that's really just my tempo and not the distance I covered...)

In any case, it's the practice I needed to get the legs moving faster...

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