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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GrahamE

In the 11 days ending Jul 25, 2011:

activity # timemileskm+m
  Orienteering11 10:13:17 20.63 33.2 920
  Running1 20:56 2.61(8:01) 4.2(4:59) 50
  Total12 10:34:13 23.24 37.4 970

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Monday Jul 25, 2011 #

Orienteering 1:20:00 [2]

Two sessions of orienteering. AM compass work on War Eagle and PM supper short leg butterfly practice at War Eagle north. Decided to work hard on Magnus' advice about compass work and had some seriously positive results. Focused on getting very very clear bearings and disciplining myself to stay on them. I realize now that I often take good bearings but dont stay on them like I should. You have to be so disciplined! It definitely pays off though.

Sunday Jul 24, 2011 #

10 AM

Orienteering (COC Middle) 37:49 [5] 3.3 km (11:28 / km) +205m 8:45 / km

Really good but really bad race. Super technical!!!! Had an amazing first loop, nailing most of the controls and feeling mentally really really good. Unfortunately, as soon as I hit the spectator control I fell apart mentally. Lost my rhythm and made some very silly mistakes. Misjudged distance really bad and then completely lost focus on my compass work for the rest of the race, making a couple 45 degree errors.

Race over all mentally: 65% Physically: 90%

Saturday Jul 23, 2011 #

11 AM

Orienteering race (COC Long) 1:12:08 [5] 8.2 km (8:48 / km)

Ok race. Had a couple good controls but over all I just couldn't get into the map and get any flow. Physically, I felt slow until my down the massive sand dune and then had a good surge of energy most of the way back. I think I should have done a longer warm up.

Race over all mentally: 70% Physically 75%

Friday Jul 22, 2011 #

Orienteering race (COC Sprint) 17:15 [5] 2.3 km (7:30 / km)

Bad bad bad, but good race. Did the same thing again as JWOC Middle Final. Went from control 4 to 7 to 6 to 5 and then 6 to finish. Felt supper discouraged after my seriously stupid mistake so had a hard time running hard for the rest of the race. Besides my error from going to 4 to 7, my actual orienteering was clean and good.

Over all physical: 90% Mental: 60%

Thursday Jul 21, 2011 #

Orienteering 1:20:00 [2]

Two sessions. Compass work in the AM and then a relay in the PM which I took really easy

Wednesday Jul 20, 2011 #

Orienteering 1:20:00 [2]

Awesome contour training at Long Lake and then some relocation afterwards. Raining like crazy
7 PM

Orienteering (Relay) 19:35 [5] 3.5 km (5:36 / km)

Awesome relay. Felt on top of my game and pretty fast. 95% mental 100% physical

Tuesday Jul 19, 2011 #

Orienteering 1:30:00 [2]

Two sessions in the rain for the camp. Technical O training in the AM at the site of WCOC Middle site and then easy rout choice type stuff at the Biathlon site in the PM

Monday Jul 18, 2011 #

10 AM

Orienteering race (WCOC Sprint) 15:50 [5] 2.7 km (5:52 / km) +55m 5:19 / km
shoes: Adidas adiZero

Another pretty solid race. Made zero mistakes and felt pretty great physically. Lost about 20 seconds or so on one leg due to a poor rout choice. I need to practice expanding my rout choice ideas. I find I stick to much to the line.

Over all mentally: 95% Physically 95%

Sunday Jul 17, 2011 #

10 AM

Orienteering race (WCOC Long) 1:29:38 [5] 9.0 km (9:58 / km) +470m 7:54 / km

Pretty solid Westerns Long. Had a rough start but after control 3 had pretty flawless race. Made a 4min ish mistake on the 3rd control. Age old issue of being over excited and not paying attention.

Besides that, just a couple poor rout choices shot me back 3 ish minutes or so but the routs I did do were great.

Race over all mentally: 80% Physically: 90%

Saturday Jul 16, 2011 #

10 AM

Orienteering (WCOC MIddle) 31:02 [5] 4.2 km (7:23 / km) +190m 6:02 / km

Pretty good race today. A good confidence boosted after such a tragic JWOC. Screwed up a couple controls but felt much more in control over all. Managed to pick myself up from my mistakes and continue on at a smooth pace. I focused on staying slow and steady and not over pushing physically like I did at JWOC. Race over all physically: 90% Mentally: 85%

Friday Jul 15, 2011 #

11 AM

Running 20:56 [3] 4.2 km (4:59 / km) +50m 4:42 / km
shoes: Saucony Grid Tangent 3 #2

run to Kendras

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