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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Dec 2, 2012:

activity # timemileskm+m
  Orienteering3 3:20:13 13.86(14:27) 22.3(8:59) 65524 /28c85%
  Strength2 1:22:00
  Jogging3 54:42 6.49(8:25) 10.45(5:14) 75
  Stretching3 28:00
  Total6 6:04:55 20.35 32.75 73024 /28c85%
  [1-5]6 5:36:55

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MoTuWeThFrSaSu

Sunday Dec 2, 2012 #

Orienteering race (Ultra long) 1:45:05 intensity: (20:00 @2) + (50:00 @3) + (30:00 @4) + (5:05 @5) **** 12.5 km (8:24 / km) +225m 7:43 / km
spiked:12/13c

Interesting race and not really my idea of O fun, especially given the steady downpour of rain throughout run. However it was an interesting course with route choice and technical challenges. Was first through the first water stop about 40% in having executed well, then dropped 9 mins on #6 due to a combination of drifting left offline and a poor route choice for a small point feature in the middle of a pretty flat and featureless area. Saw Rick B ahead at that point and traded places with Walter S a few times- everyone taking slightly different macro/micro route . 7-8 was flaky - good route choice to trails but poor exit. Closed the door on Rick at control 10 and was picking up speed over the last third of the course, so pacing early seemed to give me plenty of legs. Started to close gap (based on splits compare) on PG who got ahead at 6, finishing about 2 mins behind, however Dave C furnished 10 mins ahead. So about 12 mins dropped altogether and for a race this length (SL = 9.5) pretty good for me! Overall an enjoyable experience. So retained M55 title from last year in UL and night O (plus golds in sprint format with silvers in the mid and long disciplines and bronzes in the classic).

Note

Left foot has started to play up- arch pain brought on from sprint spikes and now a touch of PF. Held up OK through the we racing, but heel not happy now. So will institute a program of night splint and stretching. Track season pending:-(
On other bad news front lost an expensive progressive lens ($200) due to glasses fogging and the. Getting ripped from my neck by some errant briar. Sucks! Fortunately had spares so I could drive to CVG ok.
On the good news front, had a thoroughly pleasant time with PG, rooming and food and good conversation. Thanks Peter! Plus last nights team social was very well done, so good vibes and memories from the weekend.
Oops got a plane to board!

Saturday Dec 1, 2012 #

Orienteering race (Relay) 26:42 [3] **** 3.3 km (8:05 / km) +140m 6:41 / km

Part of an unofficial 4 point team, ran second leg. Steady and no real misses with maybe 45 seconds of errors / hesitations. Beautiful day, convivial atmosphere. Saw CSU official teams do well and also from MNOC. Several medal winners from both clubs present, but no one from NEOC.

Friday Nov 30, 2012 #

Note

Traveling south to warmer climes :-)

Orienteering race 1:08:26 intensity: (40:00 @3) + (28:26 @4) **** 6.5 km (10:32 / km) +290m 8:36 / km
spiked:12/15c

Night O champs at Mt Airy and a pleasant night temp wise. Lots of climb on course and plenty of green bramble stuff. Course with nice variety. Took it steady and left a couple of mins out there, particularly on the long leg 4-5: changed mind on route choice part way through and got confused by road network. Hesitations in the circle on several controls and off by 20m but no major misses. Think i took the M55 win, however several runners on green around 68-70 with Rick B about 45sec behind for second.

Thursday Nov 29, 2012 #

Note
(rest day)

Hopefully get out for a walk at LT, but keep forgetting my gloves and at 20F it gets a little chilly on the pinkies these days.

Wednesday Nov 28, 2012 #

Note

Pretty much a taper week for OCIN, will do modified strength tonite ie no heroic plyos:)
Thought for the day....
image
Innocence personified (@12 weeks and 1/10 of current size and weight!)

Jogging warm up/down 12:10 [2] 2.0 km (6:05 / km)

Very easy before core

Strength 55:00 [2]

10 mins abs then 4 sets of 15,15,15 squats (40#), push ups and pull-ups, no breaks. Time= 5:50 for routine and certainly got the HR up; then arms and shoulder work.

Stretching 15:00 [0]

Trainer assisted and foam roller.

Tuesday Nov 27, 2012 #

Jogging (Treadmill) 31:52 intensity: (16:00 @2) + (15:52 @3) 6.45 km (4:56 / km) +75m 4:40 / km

Rolling hills

Stretching 8:00 [0]

Legs with foam roller

Monday Nov 26, 2012 #

Jogging warm up/down 10:40 [1] 2.0 km (5:20 / km)

Before core

Stretching 5:00 [0]

Legs with roller

Strength 27:00 [2]

Abs, core and arms.

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