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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Nov 26, 2005:

activity # timemileskm+m
  Run4 3:43:40 28.12(7:57) 45.26(4:57)
  Orienteering3 3:20:33 16.16(12:25) 26.01(7:43) 190
  Map Hike/Run1 20:00 1.37(14:38) 2.2(9:05) 40
  Total6 7:24:13 45.65(9:44) 73.47(6:03) 230

» now

Saturday Nov 26, 2005 #

Orienteering warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: VJ Spikes

2 x 10 minute warmup before each of the sprints.

Orienteering race 9:07 [4] *** 1.3 km (7:01 / km) +90m 5:13 / km
shoes: VJ Spikes

Balls Bluff qualifying sprint. Really good race. Only a bit of hesitation on the long leg to the swamp -- otherwise clean.

Orienteering race 10:22 [4] *** 1.49 km (6:57 / km) +100m 5:13 / km
shoes: VJ Spikes

Not as good of a race. Flubbed #1 a bit right. Probably because I wasn't reading the map.

Then flubbed the last control even more -- careless coming off the spur and went to a control in a stream parallel and well to the west of where I wanted to be.

Also, a bit slow on one of the easy controls in the middle when I veered too far left and got caught up in downed trees and stuff while straight line or right was very clean.

Map Hike/Run 20:00 [2] *** 2.2 km (9:05 / km) +40m 8:20 / km
shoes: VJ Spikes

Went with Dasha to trail Kolya on the final part of his Sprint qualification adventure.

Friday Nov 25, 2005 #

Orienteering 1:13:14 [3] *** 9.0 km (8:08 / km)
shoes: Spikeless VJs

Line-O with Nadim at Great Falls. Nadim went above and beyond and prepared a commemorative map for the occassion.

Really nice time. I love this place. We even got down to Bear Island - actually the first time I ever orienteered there. Quite a trip! I wish I could do that area in a race.

Legs felt loose and felt like I had good "balance," though right quad still a bit sore/tight.

I saw many deer and think I saw a fox. I don't think it was the swamp variety, but hard to be sure.

Thursday Nov 24, 2005 #

Run 50:30 [2] 5.8 mi (8:42 / mi)
shoes: Asics

Around the lake, plus extra loop out to Clopper and back. Slow and quads (especially right one) were sore/tired.

Wednesday Nov 23, 2005 #

Run 1:38:30 [3] 12.91 mi (7:38 / mi)
shoes: Reeboks

to Falls Bridge

to first train bridge in 47:58, then 2:40 to get to Falls Bridge from there (.35 miles) and 47:51 back.

Cold. I wonder if having cold legs impairs performance? Should I put something else on besides shorts?

Tuesday Nov 22, 2005 #

Run warm up/down 17:00 [2] 1.7 mi (10:00 / mi)
shoes: Asics

~7 minutes before and ~10 after.

Run 42:40 [3] 10.0 km (4:16 / km)
shoes: Asics

DVOA TNT with Tom. Ran the 2nd half without a headlamp. Was fast miles 3 and 4 but 5th was a bit of an effort.

Splits about 22:20 and 20:20

Oh, and as Tom noted, no sign of the hamstring injury:)

Monday Nov 21, 2005 #


Leg feels Ok today. Time to start training again -- after today, because I doubt I'll have time :( (Sixers game tonight...) Still, nothing hard this week, but definitely some running.

Sunday Nov 20, 2005 #

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Spikeless VJs

Orienteering race 54:50 [4] **** 7.5 km (7:19 / km)
shoes: Spikeless VJs

Stumble short. Luckily I was doing it non competitively, because otherwise it would have been a bit frustrating. I was considering entering the whole thing as "training" but since I "raced" for part of it (despite some lack of _initial_ intention of doing so) I have tried to figure out a few splits.

The overall time is what I think it to me to hit the finish circle on the first loop. I didn't think to take a split there (initially) because I assumed something would happen. But, it turns out the map exchange wasn't set up yet...

Anyway, prior to that. Vadim, Wyatt and I were more or less together through much of the race. kind of led through the first window, Wyatt took over driving to the next window, and then a mountain goat-like Randy took the point through that. Wyatt led again through the last window, espcially as I struggled with control descriptions.

Then, I decided to run a little bit and pushed downhill. I missed 18 a bit left, hitting the big dirt road before going back in, and 20 a bit because I went to high (thinking that the control was up a contour (on a stream that looked like a contour.) Anyway, at that point I just decided to powere through the map exchange, comfortable that I had a lead, and Vadim and Wyatt a little bit behind had a lead over Jon T. and Randy.

Anyway, I get to the map exchange area, look around. Stop, walk around. Wyatt and Vadim show up and Wyatt suggests following the streamers, so we do, end up at registration. Get drinks and are told to go back to the exchange to wait for the maps. So, we dutifully run back. When we get there (after about 1.5 K extra) Randy and Jon are there and maps show up momentarily.

So, I follow through with my plan to do the short stumble and start on the little 2 K coda. Mess up 23 a little bit, but next control fine. But, of course, the last control presented problems. I get to the area, the feature, run around, walk around, stop. Run some more (spend about 7 minutes) decide it's not there, and jog it in. The finish chute constituted my cool down.

Despite all this, it was still fun, and a realy nice day. Just not a "race."

Other split worth mentioning: 52:59 (I think is when I hit control 22).

Orienteering 33:00 [3] *** 3.5 km (9:26 / km)
shoes: Spikeless VJs

This includes road run to registration and back and the 7 minutes searching in vain for the shoplifted control. And the short stumble coda loop.


Cold mostly better and leg somewhat better. Interesting to see if it has regressed tomorrow.

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