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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Mar 30, 2015:

activity # timemileskm+ft
  Orienteering4 5:17:06 21.64(14:39) 34.83(9:06) 1460
  Running3 1:01:58 8.92(6:57) 14.36(4:19)
  Cross Training1 1:46 0.07 0.11
  Total8 6:20:50 30.63 49.29 1460

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Monday Mar 30, 2015 #

5 AM

Cross Training 43 [5] 0.11 km (9.2 kph)
shoes: Asics GT-1000 2

Shuttle run for GAFPB testing. Started out in prone with hands behind back. Five laps of running out and back 10m then returning to prone and clapping hands behind back. One final 10m sprint to bring total to 110m. One second slower than my October time.

Cross Training 1:03 [5]

Seconds of continuous flexed arm hang for GAFPB testing. This was a nine second improvement over my October time, so I am happy with that.
6 AM

Running race 3:28 [5] 1.0 km (3:28 / km)
shoes: Asics GT-1000 2

2 1/2 laps on a track for the GAFPB testing. Cool but not chilly. Time was a seven second improvement over my October time.

Saturday Mar 28, 2015 #

10 AM

Orienteering race 2:57:30 [4] 10.51 mi (16:53 / mi) +1165ft 15:17 / mi
ahr:146 max:176 shoes: New Balance 610 v3

12km Long course at Flying Pig---and it felt long. Performance wise, not a good showing for me, but I'm hopeful that I will learn from my painful mistakes on controls 5, 8, and 10. I had to bail out to the nearest trail on each of these points and re-attack. These resulted, respectively, from poor pacing, poor attack point selection, and trail junction confusion. By point 11, at which time I was already over 2 hours, I was exhausted and the objective shifted to simply finishing under 3. I suppose I thought that the couple meets I've done recently would get me back in good orienteering shape, but the reality is that a blue course is tougher than a red and tougher, navigationally, than a rogaine. Looking forward to the winsplits/routegadget to analyze the course further.

Friday Mar 27, 2015 #

11 AM

Orienteering 47:00 [2] 3.48 mi (13:30 / mi)
ahr:146 max:165 shoes: New Balance 610 v3

Some fun in the model course area--basically ran a course but re-ran a couple of the legs where I wanted to compare different route choices.
4 PM

Orienteering race 29:11 [4] 3.48 mi (8:23 / mi) +295ft 7:46 / mi
ahr:165 max:186 shoes: New Balance 610 v3

3.4km straight line sprint course at Morehead State University. Not a great race mostly due to a wrong turn on one leg, but even so a few of my other controls were sloppy and I only learned halfway in how vital the clue sheet descriptions were when I stared down at a control from high above.

Thursday Mar 26, 2015 #

8 AM

Orienteering 1:03:25 [3] 4.17 mi (15:12 / mi)
ahr:137 max:171 shoes: New Balance 610 v3

Two hours into my drive to the Flying Pig, I stopped at the Rockwoods Range permanent O-course for some practice. Only got four points in, but a useful session.

Tuesday Mar 24, 2015 #

1 PM

Running 22:45 [4] 3.26 mi (6:59 / mi)
shoes: Asics GT-1000 2

First leg of a 3 part run. Started at the apartment, ran through Aubudon Park and the Fly to the Great Tree (planted in 1740).

Running 22:45 [3] 3.16 mi (7:12 / mi)
shoes: Asics GT-1000 2

Second leg of a 3 part run: the Great Tree to 1st and Laurel, all on Laurel Street.
2 PM

Running 13:00 [3] 1.88 mi (6:55 / mi)
shoes: Asics GT-1000 2

Final leg of my run, 1st Street to CVS, mostly along Pyrtania but along St. Chuck for a few blocks.

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