Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending May 1, 2009:

activity

time

miles

Orienteering

3:07:52

14.98

(12:33)

24.1

(7:48)

500

Run

3:00:00

Weight training

30:00

Map hike

20:00

1.24

(16:06)

2.0

(10:00)

Total

6:57:52

16.22

26.1

500

averages - weight:161lbs

1:58

0:00

» now

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet

Run warm up/down 20:00 [2]
shoes: Salomon XCR

Warmup before the TT sprint. Not all contiguous, but adequate and felt good.

Orienteering race 16:16 [4] **** 3.0 km (5:25 / km)
shoes: Salomon XCR

2009 TT sprint. Disappointing and frustrating doesn't really sum it up. I think this race has left permanent psychological scars. I don't know whether I will or should get over it. It was didactic, I suppose, but so is getting run over by a bus.

Sprint 3 - Splits

Thursday Apr 30, 2009 #

Run 15:00 [2]
shoes: February 2008 Asics

Level 8 hills.

Run intervals 10:00
shoes: February 2008 Asics

.5%, 5x1 on 1 off. Most fast parts were 10mph, but the last went up to 11.5. Legs nicely programmed.

Run 10:00 [2]
shoes: February 2008 Asics

Level 8 hills.

Note

Noticing my relatively inferior ranking, perhaps I should follow others' lead and run M35 in sprints. 5 of my 18 ranked races were sprints, and we know, or should know, how these things are ranked.

Wednesday Apr 29, 2009 #

Run 45:00 [2]
shoes: February 2008 Asics

Level 8 hills.

Tuesday Apr 28, 2009 #

Note
(rest day)

In NYC. Had planned to go for a run in the gym, but it closed at 10:00PM despite declarations it was open 24 hours.

Monday Apr 27, 2009 #

Note
weight:161lbs

Greg remarked at West Point that I was fat. I won't disagree. But, today after my workout I weighed in at 161. That is close to fighting weight.

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Level 8 hills.

Weight training 30:00

Basically, 15 minutes of machines (chest, legs) and 15 minutes of circuits (with 20.)

Sunday Apr 26, 2009 #

Event: muddy moose trail race

Orienteering race 1:38:47 [3] **** 11.0 km (8:59 / km) +500m 7:19 / km
shoes: Spring 2009 Integrators

CSU 2009 A event long.

A disaster. A lot of good orienteering. I did not take optimal routes a lot of times, but was still probably doing OK, until I totally missed the 23rd control on the map, and ran directly to the road crossing. I realized something wasn't making sense, but only once I got to the road. That was about a 7 minute error. In my defense, that control circle and the line into it was extremely hard to read.

Map hike 20:00 [1] **** 2.0 km (10:00 / km)
shoes: Salomon XCR

Very easy control and water stop cleanup after the A event.

Sunday Blue (raw) - Splits

Sunday Blue - Splits

Saturday Apr 25, 2009 #

Event: CSU Pine Hill A-meet

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Warmup before the first middle race. It was very hot, so not much warmup required or desired.

Orienteering race 30:15 [4] **** 4.3 km (7:02 / km)
shoes: Spring 2009 Integrators

CSU 2009 A event middle qualifier. Not a great race, but passable. Had a pretty good level of effort, but was rough in a lot of places.

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Really light warmup (loosening) before the second race.

Orienteering race 42:34 [4] **** 5.8 km (7:20 / km)
shoes: Spring 2009 Integrators

CSU 2009 A event middle final.

Not sure if this was better than the first race or not. Most of the course was good, but dropped a lot of time on the first control and then totally bombed the 5th, where I caught up to Jon, who bombed it worse. We then ran most of the race together, with him mostly ahead, until he broke visual contact on the penultimate control. He actually was just a little ahead, however.

Saturday Blue Semi - Splits

Saturday Blue Final - Splits

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