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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PhilW

In the 7 days ending Apr 1, 2008:

activity # timemileskm+m
  Orienteering4 4:50:07 19.26(15:04) 31.0(9:22) 25358 /69c84%
  Armchair Orienteering1 30:009 /14c64%
  Total4 5:20:07 19.26 31.0 25367 /83c80%
  [1-5]4 4:50:07
averages - sleep:7.8 rhr:55 weight:77.2kg

» now

Tuesday Apr 1, 2008 #

Orienteering intervals (Forest Intervals) 42:29 intensity: (10:00 @1) + (15:00 @2) + (5:38 @3) + (11:51 @4) *** 5.8 km (7:19 / km) +31m 7:08 / km
spiked:17/18c weight:77.5kg shoes: Solomon TrailComp2

Ran intervals between controls easy hard. Ran pretty clean except #3, which was a interval control, but through a lot of green.
Knee seemed to hold up pretty well. Some twinges, but tolerable.

Orienteering warm up/down (Map contact) 55:06 [1] *** 6.3 km (8:45 / km) +39m 8:29 / km
spiked:17/18c slept:6.5 weight:77.5kg shoes: Solomon TrailComp2

Running slower trying to keep good contact with the map and explore a few new route choices.


Just looked back at the last few times I've run this course, and it was another PR by nearly 2'. That's a bit of a surprise, since I was really going slow on the intervals, and the fast stuff wasn't all that fast.

Saturday Mar 29, 2008 #

Orienteering (Line-O) 37:18 [1] *** 3.4 km (10:58 / km)
spiked:4/4c slept:6.0 weight:77.2kg shoes: Solomon TrailComp2

Nice and easy warm up. Followed pretty well. Main mess up, was when I was looking for some big rock structures in a marshy area, and one of the other guys called me up to the top of the hill and told me I was supposed to be up there. I looked, and sure enough he seemed to be right...sweat had dripped onto my glasses and I was having a hard enough time reading the I took his word for it. It turns out he was doing the long circuit, which I did next...and I had been in the proper area according to my GPS trace...but I don't remember seeing the rocks. There were rocks matching what I could make out of my map there.

Orienteering long (Control Picking) 1:31:41 [1] *** 9.0 km (10:11 / km) +88m 9:43 / km
spiked:7/12c slept:6.0 weight:77.2kg (injured) shoes: Solomon TrailComp2

Took it easy on this one. In the back of my mind I thought I might try to run one of the races tomorrow. 4 bad booms, which only 2 I can blame on the old map. One the pit next to the rock wasn't really visible on the map. I finally saw the brown ink to the sides of the rock after enlarging it with my slide loupe at home. The other map problem were all of the unmapped ditches and trails, extration trails etc. Those I got used to, after the line O more or less. The big boom was on #4 which on the map looked pretty straight forward with 4 horizontal ditches stacked...but it sure didn't look like it on the ground to me.
Sometime after #9 I did something to my right knee. Nothing noteworthy happened. I guess I twisted it in the rocky area, but I don't remember doing it. The other booms were a parallel error on one ditch then a stupid decision, based on the contours-I didn't see any elevation change at the top of the hill, and it looked like the control was at the western edge of the top of the I looked west instead of following my instincts and going east.

Armchair Orienteering (Catching Features) 30:00 [0] ***

Really reading well until#10 where I got totally off. Ran right past the circle and into no man's land. Never did recover and took a DNF

Friday Mar 28, 2008 #

rhr:56 slept:6.5 weight:76.8kg (rest day)

After yesterday's fiasco workout timing wise, I couldn't figure out when I could squeeze a workout in. I really do need to come up with a training plan...

Thursday Mar 27, 2008 #

Orienteering (Terrain running) 14:33 [2] *** 2.5 km (5:49 / km) +15m 5:39 / km
ahr:110 max:145 spiked:10/12c rhr:54 slept:7.0 weight:76.8kg shoes: Asics Trabuco IX WR

Almost didn't get this run in. I had planned on arriving around 8am do 2 or 3 sets of forest intervals plus a w/u and cooldown...but got a late start and only had time for one without a warmup. So started slow, and decided to just run the course, pushing when I could and relaxing a bit...more of a fartlek workout. I doubt the HR'd be way bizarre to be that low. The battery on the watch probably needs to be changed.
I didn't hit two controls, #8 my nemesis and #10, which I just ran too far before realizing/looking at my map. I didn't have time, I finished a little after 9, and I had to begin teaching at 9:30 had to change, stop sweating and drive about 10 minutes to the course.

Wednesday Mar 26, 2008 #

Orienteering (contol picking &Line O) 49:00 [1] *** 4.0 km (12:15 / km) +80m 11:08 / km
ahr:130 max:166 spiked:3/5c rhr:54 slept:7.0 shoes: Solomon TrailComp2

Went to Boel after work this pm. Did an easy loop around following my first map out there. Had a hard time getting used to reading the map. lots of cliffs, rocks etc. that don't appear on most of the maps I've been running on. It's good practice to go to this terrain and accustom myself to it. I thought I'd found the second control 3 times, but never felt real comfortable until the last one. After that I didn't have any trouble finding the next 3. The line O, was basically following a trail, with a few forays across some rocks and a small section of HTFU...10m or so. Nice run despite the rain...

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