Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bpyan

In the 30 days ending Jun 30, 2007:

	activity	#	time	miles		km		+m
	running	13	11:11:28	74.17	(9:03)	119.36	(5:38)	1190
	Work out	5	4:35:00
	Orienteering	4	4:18:08	12.3	(20:59)	19.8	(13:02)	120	30 /	102c	29%
	swimming	2	1:25:00	1.06	(1:20:28)	1.7	(50:00)
	cycling	1	35:00	13.35	(2:37)	21.48	(1:38)
	Unspecified	1	15:00
	Total	19	22:19:36	100.87		162.34		1310	30 /	102c	29%
averages - sleep:7.2 weight:148lbs

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Tuesday Jun 26, 2007 #

running warm up/down 20:00 [3] 2.0 km (10:00 / km)
slept:8.0 shoes: New Balance 180

last pre-Aus JWOC training
hammer hill sports ground
warm up 3 laps, cool down 2 laps

occasional heavy rain

C • JWOC 1

running tempo (pyramid) 22:00 [4] 5.0 km (4:24 / km)
shoes: New Balance 180

pyramid, 50step fast, 50 slow, 100, 100, 150, 150, 100, 100, 50, 50
x2 sets
10'58, 11'01
fast: approx 1 step 4m, slow: approx 1 step 2m

running (100m sprint) 10:30 [5] 1.0 km (10:30 / km)
shoes: New Balance 180

100m sprints (13-14"), walk back, x5 with egg

Sunday Jun 24, 2007 #

running 21:00 [3] 4.5 km (4:40 / km)
slept:7.0 shoes: New Balance 180

olympic happy run @ wan chai sports ground
lots of ppl

Orienteering (sprint) 24:43 [4] *** 3.2 km (7:43 / km)
30c shoes: New Balance 180

after happy run, went to kowloon park JWOC self-add-on sprint training
partner alternative controls o w/chiu
total 30 controls, i ran the even map
a few 180 errors, need more focus, attack point and compass work
very weak after control 20

Orienteering (sprint) 15:35 [4] *** 2.0 km (7:48 / km)
15c shoes: New Balance 180

ran the even map, reversed
vy tired...so a couple of 30" mistakes
1'06>1'44>1'11>0'24>0'46>
1'09>1'02>0'48>1'06>0'27>
0'22>0'28>1'33>1'07>1'25

Saturday Jun 23, 2007 #

Orienteering (long) 1:51:52 [3] *** 6.0 km (18:39 / km)
spiked:12/19c shoes: VJ Falcon M

team training @ lo tsai sek, long
totally ridiculous training
misplaced controls, unsuitable weather, meaningless points....
dropped out after control 11
possibly saved me from heat stroke
negative impact to my conditions

Friday Jun 22, 2007 #

swimming 45:00 [3] 0.7 km (1:04:17 / km)
slept:9.0

hea swim @ chai wan swimming pool
+
water running competition with orange and chiu with a total of 500m

Thursday Jun 21, 2007 #

running intervals (45"/15") 20:00 [4] 3.0 km (6:40 / km) +100m 5:43 / km
slept:8.0 shoes: New Balance 180

Team training @ morse park
45"/15" interval x 20

running (relay) 16:00 [5] 2.5 km (6:24 / km)
shoes: New Balance 180

round chocolate hill relay
250m lap x 10
45"-52"/lap

running warm up/down 20:00 [3] 1.2 km (16:40 / km)

morse park lap
+
drills

Unspecified (circuit) 15:00 [4]

circuit training

running warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: New Balance 180

cool down
morse park 1.2k lap

Wednesday Jun 20, 2007 #

Work out 50:00 [3]
slept:7.0 weight:147lbs

work out after work....kind of hea...

Tuesday Jun 19, 2007 #

Orienteering (middle course) 41:47 [3] *** 2.5 km (16:43 / km) +120m 13:29 / km
spiked:18/slept:7.0 shoes: VJ Falcon M

1st orienteering forest run since i'm back in hk..
Ngau Liu training, course A...smooth start until 10 when i used almost 10min for the control.... couldn't interpret the map at all at the right location with misdrawn features...
overall....i lack sufficient attack points and my map reading is quite poor along the way
2'21>1'43>1'49>1'28>1'35>
1'26>1'05>2'01>2'52>9'14>
0'48>1'56>3'07>1'21>2'59>
2'42>1'48>1'01>0'23
need to check out the GPS results.....that cost me a lot of time :p...when i try to press at every control...

Orienteering (brown map) 41:00 [3] 2.6 km (15:46 / km)
shoes: VJ Falcon M

Line O....my navigation is not accurate at all..-.-

Monday Jun 18, 2007 #

Work out 45:00 [3]
slept:7.0 weight:148lbs

went to fitness first after work
got a trainer to give me some advice

running intervals (machine) 30:00 [4] 6.0 km (5:00 / km) +120m 4:33 / km
ahr:165 shoes: New Balance 180

running with a hill interval program...
tried to push up my speed...but too tired to do so
breathing couldn't catch up as well..

Sunday Jun 17, 2007 #

running warm up/down 20:00 [2] 2.4 km (8:20 / km)
slept:6.5 shoes: New Balance 180

tin shui wai sports ground 400m lap
3 warm up, 3 cool down

Orienteering (sprint) 4:40 [3] *** 0.6 km (7:47 / km)
13c shoes: New Balance 180

training entry and leaving control with close together controls in a short course
not fast enough on reading....

Orienteering (sprint) 11:55 [3] *** 1.9 km (6:16 / km)
11c shoes: New Balance 180

a longer sprint course for route choice decisions
realized that i still don't have enough attack points and my compass contact is still pretty weak
1'52>0'48>0'47>0'35>1'58>0'41>2'13>0'38>0'15>0'43>1'04>0'15

Orienteering (sprint) 6:36 [3] *** 1.0 km (6:36 / km)
14c shoes: New Balance 180

another course to test reactions....
realize that i get pretty messed up in fast reactions and i kind of lose my direction easily...
need better map and compass contact throughout the course.
detailed features are also quite troubling
0'25>0'37>0'27>0'29>0'31>1'06>0'09>0'47>0'23>0'11>0'23>0'16>0'34>0'07>0'04

Saturday Jun 16, 2007 #

running hills 1:34:32 [4] 12.4 mi (7:37 / mi) +500m 6:46 / mi
slept:6.5 shoes: INOV Mudclaw 'O' 330

JWOC team training, Braemar Hill Trails 6.2k/250m
37'51>rest 14'47>41'53
super hot and sunny...-.-
muscles weak when going uphill and never really had the energy and motivation to run due to the weather

Thursday Jun 14, 2007 #

running warm up/down 20:00 [2] 3.0 km (6:40 / km)
slept:5.0 shoes: New Balance 180

slept at 8am....woke up at 1145 and had a 2 hr nap at around 2 again....after the overnight k
happy valley outer 1.4k lap warm up/down 1 lap each....plus some miscellaneous..
rain..

running tempo 49:45 [3] 11.2 km (4:27 / km)
shoes: New Balance 180

happy valley 1.4k lap x 8
1st and last lap fast
muscles quite tired....
4'56>(6'2x-6'4x ish)x6>5'13

Wednesday Jun 13, 2007 #

swimming 40:00 [3] 1.0 km (40:00 / km)
slept:8.0

swimming @ SCAA swimming pool, 20x50m

Tuesday Jun 12, 2007 #

Work out 30:00 [3]
slept:8.0 weight:149lbs

morning
went to fitness first for a short work out...mostly on upper body

running tempo (machine) 10:00 [3] 1.8 km (5:33 / km)
shoes: New Balance 180

running machine easy jog

running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: New Balance 180

night, squad training
hammer hill road sports ground 3 laps
warm up for 5k test

running (5k test) 19:36 [4] 5.0 km (3:55 / km)
shoes: New Balance 180

not very satisfied with my time...could hv done better but i just felt out of shape in the middle of the course...
despite the humidity, nothing much was there to blame.
I still need a lot more training to boost my running up

running intervals (hill rep) 29:40 [5] 4.4 km (6:45 / km) +300m 5:02 / km
shoes: New Balance 180

hill rep @ somewhere near hammer hill...on the streets
(uphill sprint 40",220m?/downhill slow 2') x5, 2 sets
with 5min break in between sets.
boosting max heart rate

running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: New Balance 180

after the 5k test, slow jog to the site of hill rep....about 1.2k away uphill
after the hill rep, jogged back on another way and added 2 laps of the 400m track

Monday Jun 11, 2007 #

running warm up/down 40:00 [3] 6.0 km (6:40 / km)
slept:10.0 shoes: New Balance 180

warm up run (8x400), stretching, cool down(8x400), stretching with chiu.....vy easy activity to prepare for tmr
@ causeway road sports ground

plus a miraculous 2:00 last lap... XDDD

Sunday Jun 10, 2007 #

running intervals 31:05 [4] 6.0 km (5:11 / km)
slept:7.0 shoes: New Balance 180

late night round victoria park anti-clockwise run with chiu
4 laps with (fast and slow 2 times) each...
start from basketball court slow...then fast uphill(200m), downhill slow again, after meeting the main road, fast all the way (700m) till the basketball courts again and then slow.
(distances are just an approx. guess)
6'48>7'27>8'08>8'41... -_-
the slow part gets much slower every lap...

running warm up/down 20:00 [2] 2.4 km (8:20 / km)
shoes: New Balance 180

causeway road sports ground laps warm up/down, 3 laps each

Saturday Jun 9, 2007 #

running 35:20 [3] 8.0 km (4:25 / km)
slept:8.0 shoes: New Balance 180

first run back in HK @ happy valley soccer fields w/chiu...in wet and muddy grass...
10 laps outer soccer field 800m lap
weather's hot and humid...but overall it was a better-than-expected run.
leg doesn't hurt at all
got to prepare myself for the 5k test on tuesday

running warm up/down 20:00 [2] 3.2 km (6:15 / km)
shoes: New Balance 180

warm up/down each 2 laps around the 800m outer soccer field lap

Tuesday Jun 5, 2007 #

Note
slept:4.0

farewell parties..
drunk
packing..
settle last min issues...
no room and energy for exercising

Monday Jun 4, 2007 #

running warm up/down 17:00 [3] 2.0 mi (8:30 / mi)
slept:7.0 weight:147lbs shoes: New Balance 719

IMA track in the morning...

running tempo (machine) 30:00 [4] 4.0 mi (7:30 / mi) +170m 6:38 / mi
ahr:165 max:180 shoes: New Balance 719

Read BC Childen's Hospital Sprint map 3 times
h'm running after meeting an advisor, b4 work and b4 a final in the evening...
my cardio ability needs training..

Sunday Jun 3, 2007 #

Work out 1:15:00 [3]
slept:7.0 weight:148lbs

work out @ IMA.

running tempo (machine) 30:00 [2] 3.26 mi (9:12 / mi)
ahr:140 shoes: New Balance 719

easy jogging to start off my running training again..
read SFU sprint map 3 times..practice to run and read

C • nice job 1

cycling (machine) 30:00 [4] 12.45 mi (2:25 / mi)
ahr:165 max:180 shoes: New Balance 719

read chiu's aus map 1.5times..
exhausted after all the exercising...
maybe not eating enough and mentally exhausted from cramping out 2 law papers the night before.

cycling warm up/down (machine) 5:00 [2] 0.9 mi (5:33 / mi)

Friday Jun 1, 2007 #

Work out 1:15:00 [3]
slept:7.0 weight:149lbs

workout @ IMA..

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