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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Apr 7, 2012:

activity # timemileskm+mload
  O-course Training5 6:52:54 16.22(25:27) 26.11(15:49) 11361238.7
  O - competition3 3:08:29 12.43(15:10) 20.01(9:25) 331848.2
  Strength3 2:30:00562.5
  Trail Running4 1:36:14 6.06(15:53) 9.75(9:52) 280266.5
  Road Running2 32:13 2.64(12:12) 4.25(7:35) 8364.4
  Total11 14:39:50 37.35 60.12 18302980.3
averages - weight:158lbs

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Saturday Apr 7, 2012 #

10 AM

O - competition (Sessions Woods CT) 1:13:24 [4] 6.6 km (11:07 / km) +254m 9:19 / km

Red course. Bunch of trips up the only hill in sight. Still, good practice. Legs felt fine. Sloppy coming out of 9 and blew past 10 to the N. Hit the trail and a squad of bikers and had to relocate for some time lost. Otherwise okay, working on nav rather than speed; that's next week.
12 PM

O - competition 24:31 [4] 2.5 km (9:48 / km)

Yellow course. Ran this for some extra speed. However, drifted too high R on 4 and had to relocate for a couple hundred extra meters running. For some reason the Garmin recorded the time, but not the track on this one.

Nice conditions, open forest. Thanks G and Lyn for setting up the meet!

Friday Apr 6, 2012 #

2 PM

Road Running warm up/down 7:32 [2] 0.56 mi (13:27 / mi) +16m 12:22 / mi

O-course Training (Fox Forest NH) 1:51:09 [3] 6.62 km (16:47 / km) +316m 13:33 / km

Ran 1st half of Billygoat course from 2000. Quite a bit of recent logging and slash on the ground. Areas around 2, 9, 10 and 11 particularly messed up. The small reentrants for 2 and 9 are now sitting in open clear cuts.

Okay run; took it careful on the navigation.

Thursday Apr 5, 2012 #

5 PM

Trail Running warm up/down (Kingdom Valley) 15:24 [2] 0.88 mi (17:30 / mi) +75m 13:50 / mi

Trail run with Casey.

O-course Training (Green Mtn HS) 54:43 [3] 3.24 km (16:53 / km) +201m 12:53 / km

To the school map and a course sketched on it. Lots of climb and some rocky areas. Other sections of very nice running. Many features need to find a home on the map.
7 PM

Strength 35:00 [3]

Short day: 2 sets x 20 reps.

Wednesday Apr 4, 2012 #

4 PM

Trail Running (Kingdom Valley) 23:51 [3] 1.25 mi (19:05 / mi) +67m 16:21 / mi

Warm up run with Casey around traiils.

O-course Training (Kingdom Valley) 29:45 [3] 2.97 km (10:02 / km) +108m 8:29 / km

Ran long ski-o sprint course from 2010. Did this considerably faster on skis.

Road Running warm up/down (Cummings Rd) 24:41 [2] 2.08 mi (11:52 / mi) +67m 10:47 / mi

Tuesday Apr 3, 2012 #

2 PM

Trail Running warm up/down 6:50 [2] 0.3 mi (22:46 / mi) +68m 13:22 / mi

Up the hill to start.

O-course Training (Oak Hill - Storrs Pond) 1:18:57 [3] 5.52 km (14:19 / km) +238m 11:46 / km

Ran the Green course from A meet in 2003. Nice to run the woods before the raspberries cut loose.
Missed 2 (9 min), but got it after I headed for 3. Missed 6 (4 min) by a huge amount, figured it out going to 7. Rest thru 16 were clean.
6 PM

Strength 40:00 [3]

Short 2 sets.

Monday Apr 2, 2012 #

4 PM

O-course Training (Burnt Mtn) 2:18:20 [3] 4.82 mi (28:41 / mi) +273m 24:24 / mi

Red course from A meet several years ago. Map is sketchy, so took time to decifer which rocks and cliffs might actually be on the map. Eventually was able to identify all the control features. Skipped the last couple and ran in as the temp was plunging and my hands were stiff.

Sunday Apr 1, 2012 #

11 AM

O - competition race (Mine Falls Park NH - Red) 1:02:11 [4] 7.5 km (8:17 / km) +47m 8:02 / km

O-map week started with UNO meet over in Nashua. Good map to get started again: lots of attack points and trails made nav easy. Flat terrain made running easy, too. Never been on map before, so a little confused getting past dam and over towards #1. Then remembered I was after clear navigation today and not blistering speed. Several controls in pits, which can be tricky since you can't spot them from any distance. Only problem was on #6 where I overshot the control and had to double back for 2 min loss. I think the map is a little off there.

O - competition race (Orange) 28:23 [4] 3.4 km (8:21 / km) +30m 7:59 / km

Then back out on the orange course. Convinced Ernst he should do two courses, an he pick this one as sufficiently different to be worth the effort. More good exercise.

Trail Running 50:09 [3] 3.63 mi (13:49 / mi) +70m 13:02 / mi

A little snack and change of shirt and out to pick up the far controls.

Nice meet by Pete and Lex.
5 PM

Strength 1:15:00 [4]
weight:158lbs

Sunday full session; 3 sets 30 reps most arm, legs and core, except 8 pullups and 40 situps each set. Also 1 min of planks on all sides.
L shoulder okay although a little unhappy. R forearm seems bothered by the wall weights. These are pretty much at max for 30 reps, mostly using abs and locked arms. See how this goes, but may back off the 110#.

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