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

Training Log Archive: z-man

In the 7 days ending Aug 23, 2008:

activity # timemileskm+m
  Orienteering2 2:12:40 8.39(15:49) 13.5(9:50) 530
  Running2 53:50 6.8(7:55) 10.94(4:55)
  Cross-training1 30:00
  Total5 3:36:30 15.18 24.44 530

» now

Saturday Aug 23, 2008 #

Orienteering 49:40 [4] 3.7 km (13:25 / km) +130m 11:25 / km

COC Middle. Tough place to race, bad footing, thick woods, lots of deadfall and sketchily mapped vegetation. Much like in a lottery one could've easily get lucky with a path in the green and shave off a half a minute on a split. I got lucky as many times as I was unlucky, I hit #4 by accident and missed #5 despite being careful. In reality, I only had one bad mistake on #6 (7min) other than that it was an ok race for me. I thought I kept seeing the bottom of reentrant thus thinking I was too low and eventually decided to go down where I found the bag. I can't recall many places where I could freely run and not look under my feet. I thought the cousre was fair and even interesting in its own way despite how tough it felt. Wish we went to the model, still this terrain requires a different set of skills that one just can't get overnight.

Wednesday Aug 20, 2008 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Went to PP, haven't run there in ages, it was a nice change from my usual quick run around the house. Did 3 hill intervals at 180 max/HR 1:08, 1:04, 1:07, i think my PR on this hill is like 59sec back when I ran there with Boris.
Looked over my log and dug up my PR times.

400m -- 63 sec at Victory Field timed by Greg
1km -- 2:58 at Victory Field timed by Greg
5km -- 17:17 again at Victory Field timed by Greg (ran this one with Boris)
8km -- 28:28 road race in Central Park
10km -- 36:40 road race in Central Park in the Winter
Half-Marathon - 1:24:15 Staten Island with Greg (had some issues with L-Shoulder)

This was all back in 2003 before I broke my ankle. The plan is to run 3km under 10min on a track sometime this Fall, that is if all goes well, and eventually build up my base again (ditch the GU).

Tuesday Aug 19, 2008 #

Running 23:50 [3] 4.5 km (5:18 / km)

Easy run to MB and back, calves still tight, need a hot sauna or something.

Monday Aug 18, 2008 #

Cross-training 30:00 [3]

Easy workout with free weights + back and ankles.

Sunday Aug 17, 2008 #

Orienteering 1:23:00 [3] 9.8 km (8:28 / km) +400m 7:02 / km

DVOA local meet at SPACKMAN CREEK - blue. Had an ok run, blew past #2 for about 2 min and another 1.5 min on #20 plus a few wobbly routes. Legs felt pretty good and only gave up on the last half a km or so. Good compass practice in green woods, something we would need next week in Canadia.

« Earlier | Later »