Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fredder

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Orienteering7 10:51:42 27.39(23:47) 44.08(14:47) 930
  Road Running8 6:46:17 45.4(8:57) 73.06(5:34)
  Off-Road Running2 2:40:00 13.0(12:18) 20.92(7:39)
  Total17 20:17:59 85.79(14:12) 138.07(8:49) 930

«»
2:03
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Sep 30, 2009 #

Road Running 49:30 [3] 5.6 mi (8:50 / mi)
shoes: New Balance 740

Mostly slogging around, but a few pace runs thrown in. Everything seems to hurt--maybe all that time in the woods (and on the rocks) yesterday.

Tuesday Sep 29, 2009 #

Orienteering 1:50:00 [2] 3.0 mi (36:40 / mi)
shoes: Montrail Cont. Divide

Hanging streamers at FCE. Moving at a pretty good walk between controls and some good climbs. Need to get back to doing regular leg strength training--even walking up some hills was a bear...

Sunday Sep 27, 2009 #

Orienteering race 2:03:55 [5] **** 7.6 km (16:18 / km) +295m 13:39 / km
shoes: Montrail Highlander

A soggy day at Brandywine. It was supposed to stop raining, but it didn't until long after I started. Glasses were wet from start to finish. Not a particularly good run.
One major navigational screwup--a small stream entering a larger stream on the map seemed to be quite the opposite in reality--probably from all the rain last night. The other bad leg was exactly the same one from last year--and I even tried to avoid it this time. A lone boulder among a sea of green with no other real features anywhere near it.
Just not a favorite map...

Friday Sep 25, 2009 #

Road Running 34:00 [3] 4.0 mi (8:30 / mi)
shoes: New Balance 740

Around the block, trying to balance out the LSD-like run from yesterday. Multiple 100-200m pace runs with short walk and/or jogs in between. Knees felt creaky at start, but actually better by the end.

Thursday Sep 24, 2009 #

Road Running 1:20:00 [4] 8.4 mi (9:31 / mi)
shoes: New Balance 740

Long block run. Felt OK for the first 5m or so, then got really tired. Lots of aches and pains all week--not sure if its residual from ultra-long-O or something else.

Tuesday Sep 22, 2009 #

Road Running 51:00 [3] 5.6 mi (9:06 / mi)
shoes: New Balance 740

Easy run around the block to shake the aches from Sunday's event. Felt better than expected.

Sunday Sep 20, 2009 #

Note

Pretty good run by my usual standards--only one really stupid mistake out of many opportunities (#4). Further evidence that, for whatever reason, I navigate better (even relative to others) when there is more than a minimum level of visibility in the woods (e.g., unlike HR in the summer and Elk Neck). Must just be a "big picture" kinda guy.
Looking at route gadget, my intent to be conservative (and hit lots of water stops) cost more total distance than I expected, but apparently did work in minimizing big errors.
Conditioning wasn't a problem--really only dragged going up a few brutal hills. Still, lots of room for improvement there.

Orienteering race 1:56:00 [5] **** 10.3 km (11:16 / km) +340m 9:40 / km
shoes: Montrail Highlander


UltraLong: Green X - Splits

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs
 

Note

Had high hopes for the sprint, but this wasn't my kind of course. Wasn't sure if I could trust the mapping (e.g., darker green clumps) and so I didn't.

Orienteering race 20:47 [5] *** 2.5 km (8:19 / km)
shoes: icebug mr2


Sprint: Green - Splits

Tuesday Sep 15, 2009 #

Orienteering 1:00:00 [3] *** 3.0 mi (20:00 / mi)
shoes: Montrail Cont. Divide

Out in the FCE woods while Sam does some more (hopefully the last) field checking. Some running, working mostly on precise bearing and contour following. Nothing strenuous--tapering for ultra-long O this weekend.

Sunday Sep 13, 2009 #

Orienteering race 1:47:00 [5] ***** 6.4 km (16:43 / km) +210m 14:22 / km
shoes: Montrail Highlander

Usual sucky HR race... Previous day's training actually helped quite a bit, though. Just stupid mistakes (180s, etc) Maybe a stretch, but at the time I was just really pissed about all the time and energy spent putting out epunch fires just before rushing to get started at a reasonable time. Instead of thinking about navigating, I was composing my ultimatum in my head--we're going to start canceling events or going back to pin punch if we don't get more help with running epunch. I didn't sign up to put my orienteering on the back burner in order to supply epunch services to the club on a regular basis. But what part of my run was situationally-induced stupidity and what part was my inherent lack of concentration, I don't know.

Saturday Sep 12, 2009 #

Event: DVOA Hickory Run Training Weekend
 

Orienteering 1:30:00 [4] ***** 3.0 mi (30:00 / mi)
shoes: Montrail Cont. Divide

Morning training at HR. Distance estimated. Lots of short legs on a contour-only map. Good training, but more running that I had planned on. Already beat by the afternoon.

Orienteering race 24:00 [4] *** 2.8 km (8:34 / km) +85m 7:27 / km
shoes: Montrail Cont. Divide

Sprint training at HR. Previously used for Sprint Series final. Didn't push too hard and was weighed down with soggy/heavy CD trail shoes from the morning training--but still did reasonably well against the usual competition. Hopefully a good warmup for next weekend.

Thursday Sep 10, 2009 #

Road Running 47:30 [3] 5.4 mi (8:48 / mi)

Bollinger block Still working on relaxed form and pace. Not too tiring, but lots of little aches and pains. Tomorrow off to drive to HR.

Wednesday Sep 9, 2009 #

Road Running 34:02 [3] 4.0 mi (8:31 / mi)
shoes: New Balance 740

Around the block, practicing relaxation at higher speeds (in ~200m intervals)

Monday Sep 7, 2009 #

Off-Road Running 1:20:00 [4] ** 7.0 mi (11:26 / mi)
shoes: Montrail Cont. Divide

Trails at FC E and C while Sam checked features. Felt pretty good considering longer run just a few days ago. Even chugged up the hills OK. Great weather, which def makes a diff. Distance est.

Friday Sep 4, 2009 #

Road Running 1:15:15 [3] 8.4 mi (8:58 / mi)
shoes: New Balance 740

Cupola Lippitt loop. Tried to maintain relaxed "LSD" form and pace. Worked pretty well, didn't walk at intervals like usual. Still, need to work up to much longer distances to have any chance of surviving Marathon-O.

Wednesday Sep 2, 2009 #

Road Running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: New Balance 740

Around the block---several pace runs ~200m thrown in.

Tuesday Sep 1, 2009 #

Off-Road Running 1:20:00 [3] *** 6.0 mi (13:20 / mi)
shoes: Montrail Cont. Divide

Trail running at FCE + looking for some control sites for Sam. One, perhaps the only "stream crossing" in DVOA land. Distance estimated. Mostly running with a little walking around controls.
C • Stream Xing 2

« Earlier | Later »