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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Oct 10, 2009:

activity # timemileskm+m
  Orienteering4 5:18:46 22.68 36.5 95539c
  Run6 4:10:34 23.01 37.04 2159 /14c64%
  Bike1 40:00
  Plyometrics2 21:00
  Cross Training1 20:00
  Map Hike/Run1 10:00
  Total7 11:00:20 45.7 73.54 11709 /53c16%

» now

Saturday Oct 10, 2009 #

Run warm up/down 10:00 [2]
shoes: August 2009 Integrators

In a pack, towards the French Speciale.

Plyometrics 10:00 [2]
shoes: August 2009 Integrators

Drills led by Francois. Have seen/done just about all of these. Except for the arm thing.

[Editorial comment]

I am somewhat bemused to see how everyone is hanging all over these exercises (which are nothing special), wanting to write them down as divine revelation, etc.--suggesting a hungering for coaching or something.

None of this was evident when we actually had a coach. Oh well. Perhaps one 15 minute lesson from a visiting French guy will be more valuable to our athletes than agreeing to sustained systematic training by a nearby coach. Or maybe not, because he wasn't French. Or something.


Plyometrics 4:00 intensity: (2:30 @2) + (1:30 @4)
shoes: August 2009 Integrators

Some brisk running to the start of the French relays, with some quasi-uphill intervals baked in.

Orienteering race 43:40 [4] **** 5.5 km (7:56 / km)
shoes: August 2009 Integrators

French Relays.

These were 2 runners per team relays with every runner eventually running every leg.

Andrew Childs and I did fairly well, but we both had some problems.

The last leg was kind of exciting. I started off just before Ross (which I knew about) and Tero (which I did not.)

Good to 1, but very bad to 2. Also, I miss 3, and I see Tero swooping in and guessed that Ross was right around there. Anyway, thought I might be able to hold off Tero, but no dice. He cut through me like a light saber on the flat stony stuff. Game over.

Map Hike/Run warm up/down 10:00 [1]
shoes: August 2009 Integrators

A pretty feeble warmup to the start of the WOC 93 Short with Zhyk.

Run race 34:53 [4] **** 4.75 km (7:21 / km) +135m 6:26 / km
spiked:9/14c shoes: August 2009 Integrators

WOC 93 Short Course Final.

A good and bad run. Not a hard course, but fast. My first time loss was at 5 where I was looking for the control on the rock and standing around for a while, convinced the control was stolen?! Then Zhyk and Sam catch up and I see the control. For the next few controls I follow Zhyk, who is running stronger; lose him to #8, but apparently made the same mistake as he did (just not as bad.) I was amazed to see him again at #13 when I was also standing around. Finished just ahead of him.

Rough calculations show about 4 minutes of mistakes--on 5 controls. The rest was pretty good. So, I think I could run 30 flat here, if clean. Pretty far down.

Hogen Camp WOC 93 Short0001

Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: August 2009 Integrators

Jogging back to the parking with Eddie. Getting cold.

Orienteering 10:00 [2] ****
shoes: August 2009 Integrators

[After the relay.] Picking up some of the relay controls. Slowly.


Training camp over.

My own personal special thanks to Eddie, PG, Linda, SandyF, Eric Weyman, and of course, the French, for all technical aspects. (Tero one of the very few people who ran every single exercise, plus the Highlander.)

Thanks to the Youngs and Bretons for graciously hosting us.

Special thanks to everyone who came. There were definitely some who were enthusiastic and prepared to work hard. (Maybe too much.)

As for me--I enjoyed every aspect of it. It was the best training camp I've been to in the US, but also the only one with Tero attending.

It was the right amount/variety/focus of exercises for me (as it should have been, as I decided to be pretty self-indulgent if I was going to help to pick up the pieces.)

Anyway, that's it for me. Enough time and effort for the Team for a while. Other inmates can step up.


Friday Oct 9, 2009 #

Run warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: August 2009 Integrators

To the start of the O-intervals.

Mildly raining.

Orienteering intervals 35:00 [4] 5.1 km (6:52 / km) +175m 5:51 / km
shoes: August 2009 Integrators


We paired up people fairly well. I put myself with Matthieu ( and we would proved to have decent parity.

Eddie was paired with Tero. Not sure how that was.

Anyway, did pretty well. A little shaky on the first leg on A. B was good except for the penultimate control, and C was bad in that I went to the wrong second control (just misread the forking.)

On the second loop, I benefited from catching up to! Francois in some green and just following along on the shared legs. (Which, in my mind was very much in the spirit of the exercise.)

It was raining heavily at the end of the exercise.

Run warm up/down 12:00 [2] 1.7 km (7:04 / km)
shoes: August 2009 Integrators

From the interval finish to the start of the middle middle.

Orienteering 45:00 [3] ***** 4.2 km (10:43 / km) +120m 9:23 / km
shoes: August 2009 Integrators

Middle middle. Started out OK on the first two. Physically, they were a struggle (really high, gnarly bushes) but then cruised real well until 6. Badly messed up 7, and then 8 (10 was mishung) and then I downshifted.

Nikolay and Andrew passed me at 8 (Nikolay started 2 minutes behind me--I wanted some pressure.) I caught up to Nikolay at 12 and Andrew before 15, finishing a bit ahead of Andrew and a decent amount ahead of Nikolay.

Time is approximate. (Splits lost for subsequent splits.)

Hogen Camp Friday 1 and 20001

Run warm up/down 18:00 [2] 2.5 km (7:12 / km) +80m 6:12 / km
shoes: August 2009 Integrators

To the start of the TT middle. Rain had stopped, but still quite cloudy and wet.

Orienteering race 42:06 [3] ***** 4.3 km (9:47 / km) +215m 7:50 / km
14c shoes: August 2009 Integrators

2003 TT Middle Re-Run.

(I had run this course once with Wyatt as training. My re-run was as good as his original run.)

Started off brilliantly and orienteered most of the course quite well. Until #5, when I dropped a few minutes, a bit more on #7, and a bit on #13. 18 seconds to tie my shoes on #11. A good run would have probably been 37. Nowhere close to Brian May's time.


Hogen Camp Friday 2003 TT Middle0001

Run warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: August 2009 Integrators

Back from the finish of the 2003 TT.


A back-of-the-envelope calculation suggests that Brian would have received 118 (current day) AP ranking points for his run there. (Hammer got 108.)

Not sure whether this is right, but I do know that is a really good run for an American (Canadian.)

Thursday Oct 8, 2009 #

Run 5:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Jog to the start of training with Brendan on a map not to be named.

Orienteering 28:00 [3] *** 3.6 km (7:47 / km) +105m 6:47 / km
8c shoes: Inov-8 Mudlcaw 330 August 2009

Eddie's corridor-O at Sebago. Great fun. It really forced you to concentrate continuously and read the map, but was less contrived than a line-O.

Did OK, but missed #2 (left) and #5 (right). Otherwise, pretty much on target.

Hogen Camp Corridor0001

Run 5:00 [1]
shoes: Inov-8 Mudlcaw 330 August 2009

To the start of the middle-style course (control picking inspired.) Tero appeared as I was waiting for Brendan.

Also, at Sebago.

Orienteering 32:00 [3] **** 3.6 km (8:53 / km) +130m 7:32 / km
17c shoes: Inov-8 Mudlcaw 330 August 2009

2nd Eddie course at Sebago. A chance to do some real orienteering. I started out badly, but started getting smooth and fast 50% of the way through.

Hogen Camp Control Picking0001

Orienteering 20:00 [1] **** 2.0 km (10:00 / km) +80m 8:20 / km
shoes: Inov-8 Mudlcaw 330 August 2009

We weren't sure where Alex was so I traversed the eastern-ish side of the ridge occupied by the second course. She had finished soon after we left.


A good warmup to the training camp. Not too hard, not too soft. And fun exercises by Eddie. Nice control hanging by PG.

Wednesday Oct 7, 2009 #


I am officially burnt out from orienteering. I guess I should be glad I don't have a real job?


I just got done replicating the rolling, cumulative, and period returns of a certain hedge fund with amazing accuracy using just four tradable instruments and dynamic leverage. My former employer will likely share this with them and look like geniuses. I, on the other hand, will toil in obscurity.

Cross Training 20:00 [2]

Too late, so no towel. Wanted to run but the treadmills were full, too.

Run 20:00 [2]

Easy run. Hamstrings both very tight. Not fun.

Tuesday Oct 6, 2009 #

Run warm up/down 35:00 [2] 4.44 mi (7:53 / mi)
shoes: February 2008 Asics

To the track. Got started a few minutes late, so tried to be brisk. Unfortunately, my stomach wasn't great, but managed to get there OK, and didn't need the facilities either, so I guess I was ready to go.

Plyometrics warm up/down 7:00 [2]

Normal warmups. I had done a few minutes of bonus stretching while the guys were still warming up. I didn't want to be tight like last week.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: February 2008 Asics

Normal strides.

Run intervals 33:41 intensity: (13:32 @2) + (20:09 @4) 4.47 mi (7:32 / mi)
shoes: February 2008 Asics

Workout was:

1600 @ 5K pace
400 @ < 3K pace
1200 @ 5K pace
400 @ < 3K pace
1200 @ 5K pace
400 @ < 3K pace
800 @ 3-5K pace

200 rest after all.

Normal crew, plus John. SGB showed up just in time, deftly avoiding drills.

First few were nice. I felt good, and thought about quick turnover. As the workout progressed, my stomache was more noticeable, and during the 2nd 1200, I really tightened up. Especially the mid left hamstring.

By the last 400 I contemplated stopping, but the 400 felt OK.

On the last 800 I was very tight and my left achilles started bothering me.

So, is this tightness normal? Feeling bad on intervals makes sense, but I felt tonight my major limitation was in the legs and and tightness related rather than lactate or cardiovascular.

Anyway, the good things were how I held on to the 400s. Also, fairly steady, but I felt like I didn't do a good job on the last 800. And when I finished that I felt like I should have given more.








And average laps (for the 2+ lap) intervals:
and overall average of: 81.88 (vs. 81.67 last week) Noski?

Run warm up/down 31:00 [2] 4.44 mi (6:59 / mi)
shoes: February 2008 Asics

Felt fantastic on the way back. Yes, I was tight, but I was running just under the speed when it was noticeable. So, I could just cruise along very happily.

Monday Oct 5, 2009 #

Bike 40:00 [2]
(rest day)

Didn't get started until very late, and no towels: ergo, biking.

Sunday Oct 4, 2009 #


Lord of the Flies.

Run warm up/down 5:00 [1]
shoes: August 2009 Integrators

Weak warmup.

Orienteering race 1:03:00 [3] **** 8.2 km (7:41 / km) +130m 7:07 / km
shoes: August 2009 Integrators

UNO Blue Day 2. Sargent Center.

Another badish run marred by goodness.

Started out very badly. Run aimlessly out of the start and stumble across a bag. Check the code and it is not mine. (I am looking for a stone wall.) Check the map... stone wall close by. Run to that. Nothing.

Back to the control. Balter, started a minute behind me punches and so do I. Take another look at my codes, realizes they are from yesterday, and toss them in frustration and start running again.

Concentrate much better for a while.

Big bogies happen later--17 and 18. Especially 18.

But, in looking over the run, it looks like a lot of it was bad.

UNO October 2009 Blue Day 20002


I would be very appreciative of any and all comments about my runs from Saturday and Sunday.

How good/bad were these runs? What did I do well? Badly?


Very much enjoyed this A event. Terrain was great, maps were pretty good. Map printing was very good. Excellent legibility, slightly off colors.

Only complaints:
No directions to venues in the meet packets.
No epunching.

Trail from start to 1 on day 2 was not visible due to course overprinting.


Apparently the maps from this weekend were printed at FedEx Office.

(I think they should have kept the Kinkos name. I think FedEx is synonymous with shipping, not copies, etc.)

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