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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cporter

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  Orienteering3 3:01:14 12.68(14:18) 20.4(8:53) 63073c
  Stregnth Training2 1:05:35
  Trail Running1 39:00
  Total5 4:45:49 12.68 20.4 63073c

» now

Tuesday Mar 31, 2009 #

Stregnth Training 40:35 [3]
ahr:148 max:175

Kickboxing stregnth class (aka, bootcamp) - a lot of dynamic exercises and plyometrics with cardio intervals to keep up the HR along with some good old fashioned push-up and sit-ups.


I just wanted to give a HUGE thank you to anyone on AP that volunteered at the start for Ran-It-Granite this weekend. Well, thanks are in order for anyone that volunteered, but as chief of starts I wanted to say to all start volunteers that it was a real pleasure working with you. I learned a tremendous amount from all of you and there is no way I could have done my job without your input and experience. I look forward to working with many of you again in the future!

Monday Mar 30, 2009 #

Trail Running 39:00 [3]
shoes: Addidas adiStar Ride

After a very long hiatus from logging my training (but not from training itself!) I'm going to try and make a more concerted effort to do so again. So, on that note there's actually not much to say about today's run. After the craziness of working as chief of start for Ran-It-Granite and also running all 5 races (I'll post about them in the next day or so) I just wanted to go for a nice relaxed run to losen up some. I did run one very tough hill (took about 3 min and I was working it as hard as I could) because it was shameful how slow I was climbing this weekend so I really need incorporate more hill work into my training - I'll probably my first hill workout in a long time after the Pig next week when I'll have over a week to recover before the next Ameet. Other than that there's not much to say - just a nice run on a nice day! It's good to be back on AP!

Stregnth Training 25:00 [3]

Core class.

Sunday Mar 29, 2009 #

Orienteering race 1:20:03 [5] **** 8.1 km (9:53 / km) +260m 8:31 / km
19c shoes: Silva Pro Lite

Ran-It-Granite, Long - I really liked today's course. It started off a bit easy, which I actually kind of like so that I definietly mentally into the race before we get to the tricky stuff. Although "easy" legs can be tricky in that you let your guard down, which is what I did on my way to #6. I had been having a pretty clean run so far and 5-6 was not a terribly long leg, going mostly down hill so I relaxed a bit and opened up my stride planning to just run on a bearing straight to it. Unfortunately, I relaxed a bit too much and wound up getting sucked farther down the side of the hill than I should have been and had that sudden stop, then, ummm, wait a minute something's not right here...oh maybe its just over here, no, ah maybe I haven't gone far enough, but...shit! Things proceeded like that for about the next 3 min too, because that "simple" control was located on a relatively bland hillside with little to relocate off of so I pretty much ran a full circle till I figured out what I did. So 3 min of error there. Ouch. From then on I definitely proceeded more cautiously, but made some pretty conservative (read slower) route choices that I probably didn't need to make. Also, the sun finally came out on my course, but it was just a tad too soon for me - I could literally feel the temp, not-so-gradually creep up to a rather uncomfortable level just as I was coming into #13, which was convienently the last control before the very technical section of the map before the finish. I didn't really blow any of the last 6 controls, but I bobbled several of them - exhaustion, coupled with the heat and the change in techincal difficulty made this bit of the course really tough. I didn't rock it, but I loved the challenge! I think I'm going to have to keep this map in mind for a future training - I've been meaning to replicate a training that I did with Tom Hollowell this summer, but I couldn't think of any terrain close-by that would work well for it. The training would be a one-man sprint relay set with with middle distance level of difficulty controls in technical terrain. Its a hike to get out the map, but maybe a potential summer short series?

Saturday Mar 28, 2009 #

Orienteering race 42:27 [5] *** 4.7 km (9:02 / km) +200m 7:27 / km
13c shoes: Silva Pro Lite

Ran-It-Granite, Middle - although my result for today was actually not bad, i wouldn't consider this race a success. I blew the first control right out of the gate (again, I think I was still mentally back at the start worrying about whether everything was alright) and wound up running to two wrong controls before I finally got to mine. It cost me about a minute, but what is more disappointing is that this really should not have been a difficult leg. What I wound up doing was running up the wrong stream from a junction and hitting blue's #1 control, then realizing where I was I had to run up over a the spur to the next stream and keep going upstream quite aways. I even stopped at another control along the way that, if I had thought about it was clearly not mine, but my confidence was totally blown at that point that I couldn't resist the urge to "check." Grrrr. Most of the rest of the course went OK, with the exception of #5. En route to number #5 I stopped short on the wrong spur and started looking for the control when in actuality I had to go one more, again, if I had been really focusing and reading the terrain properly this would have been obvious.

I guess the only good to come out of blowing #1 is that it was costly enough of a mistake that I didn't think I could revcover from it (but when can you ever recover lost time?) so it took some of the pressure of and I could finally focus on running the rest of my course the best that I could.

Orienteering race 20:38 [4] *** 2.7 km (7:39 / km)
14c shoes: Silva Pro Lite

Ran-It-Granite, Relay - ran it just for fun, which is a good thing since Heidi and I ran with a boy from FUMA and he wound up mispunching.

Friday Mar 27, 2009 #

Orienteering race 22:10 [5] *** 2.5 km (8:52 / km) +95m 7:27 / km
16c shoes: Silva Pro Lite

Ran-It-Granite, Sprint 1 - not a great race for me, I think I had too much on my mind about the start (I was the chief of starts for the event) so I was not terribly focused and was trying to run too hard. That led to a lot of navigational errors, the most notable being over-running on of my controls (I can't remember the control number cause I don't have my maps in front of me) with out realizing it and being really confused and panicing because I was having trouble making sense of the vegitation boundaries and the I think I had at least a min of error running around the woods till I made sense of what I did and then found the control. Also, I was pretty slow in general, the climb killed me.

Orienteering race 15:56 [5] *** 2.4 km (6:38 / km) +75m 5:45 / km
11c shoes: Silva Pro Lite

Ran-It-Granite, Sprint 2 - thankfully this sprint went much better, but the course itself was a lot easier (the last few controls were really just a glorified trail run) and there was less climb. But, it was nice to have a nice easy sprint to just run out some of my frustration and boost my confidence for the rest of the weekend.

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