Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 1, 2006:

	activity	#	time	miles		km		+m				load
	Run - Trail	5	2:41:05	5.61		9.02		200				30.3
	Orienteering	2	1:49:41	7.71	(14:14)	12.4	(8:51)	515	18 /	25c	72%	59.8
	Other	2	7:00					210				2.1
	Total	5	4:37:46	13.31		21.42		925	18 /	25c	72%	92.2
averages - sleep:8.5 rhr:44 weight:77.1kg

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Saturday Apr 1, 2006 #

Run - Trail warm up/down (b4 sprint) 20:00 [2]

Run - Trail (sprint model) 15:00 [2]

checking out mapping standards and evaluating climb from re-entrants

Orienteering race (Sprint Champs) 18:41 [5] *** 2.9 km (6:27 / km) +100m 5:30 / km
spiked:12/12c shoes: Jalas Champion

good clean race - lost time on #8 taking a risky route choice through reentrant rather than go around - but on 1:5000, there really wasn't a distance penalty going around - but I made a choice and executed it cleanly, so not calling it an error (technical), more a strategic miscalculation.

Good for 2nd place M40, 26th overall

spectacular flying faceplant leaving final control (in plain sight of finish) - luckily my later start meant that it was a nice, soft, oozing mud landing - so I was able to get up quickly and run in. Hopefully get a photo to follow...

Run - Trail warm up/down (b4 relay) 10:00 [2]
shoes: Jalas Champion

Orienteering race (Relay Green 12A) 49:02 [4] *** 5.1 km (9:37 / km) +235m 7:49 / km
shoes: Jalas Champion

Anchor leg for Flying Swine - unofficial 13pt team:
Sharon Crawford - Or
Fran Armstrong - Ye
Bob Bullions - Br
me on Green

Clean, fairly energetic run with only a minor 30s bobble on #9 after spectator control. Passed Nadim & Vadim (out on Red, but a number of common legs/controls). I think I may have been first 4th leg finisher overall, but team dq'd on mispunches by Fran & Bob

Lots of fun. About 7 minutes behind Sergey Velichko, so not too bad...

Sprint-Blue - Splits

Green12pt-B - Splits

Friday Mar 31, 2006 #

Event: Flying Pig X (OCIN)

Run - Trail warm up/down (b4 middle) 20:00 [2]
shoes: Jalas Champion

trails and in woods - lots of water, but rain let up just before start

Orienteering race (Pig Middle) 41:58 [3] *** 4.4 km (9:32 / km) +180m 7:55 / km
spiked:6/13c shoes: Jalas Champion

Rain stopped, felt strong and clean early, ok on muddy hills. Slipped on wet bridge approaching #6 (of all places), slamming my head on bridge deck and snapping my glasses. Got up quickly, glasses into back pocket, but made some errors due to not being to see terrain in latter part of race, but only one major boom on #11 costing a good 3+ minutes.

Red Middle Distance - Splits

Wednesday Mar 29, 2006 #

Run - Trail (middle of nowhere) 25:00 [2] * 2.5 mi (10:00 / mi)
shoes: Adidas Response Trail XI

travelling W on I-80, sign indicated highest point east of Mississippi River (probably E of Laramie), pulled off exit, found convenient state park with trail map and went for an easy run to stretch legs. Pretty boring, but just what I wanted, nothing too taxing

Tuesday Mar 28, 2006 #

Other 4:00 [3] +120m

4x stairs. Spent a lot of time in the office getting ready to leave for Ohio in the AM. Not much back and forth between facilities..

Run - Trail (Happy Feet) 45:00 [1]

running club, field & trails

Monday Mar 27, 2006 #

Other (BSP) 3:00 [3] +90m

3 brisk climbs of the BSP stairwell (non-sequential) - 2 steps at a time, HR definitely pumping by the top. Not so much concerned with counting the time towards 'training', but want to keep a tally on total climbing I do at work. Kind of like Wil's stepper - a little here, a little there...

Run - Trail hills (Crandalls - new loop) 26:05 [3] 5.0 km (5:13 / km) +200m 4:21 / km
ahr:144 max:164 shoes: Adidas Response Trail XI

modified the normal loop - distance about the same but some extra gratuitous climb by routing the first part over a series of rolling hills instead of around the ballfields. Good effort - first time this year I haven't walked some portion of the big hill - probably due to having specific motivation to slog out those hills....

Sunday Mar 26, 2006 #

Note
rhr:44 slept:8.5 weight:77.1kg

Well, its official, I'm in.... Not sure exactly why, but felt it was just one of those things I should do at least once in my life. In 11 weeks I'll drag my sorry ass up the Mt Washington Auto Road - 7.6 miles, but only one hill.... I always liked the t-shirt, now I'll earn one for myself.

Time to add some hillwork I suppose - probably do 7-Sisters in May (and perhaps train on it too), maybe weekly Soapstone Assault repeats and I guess I'll start using the stairs to get to the BSP facility....

note to self - plaza to 6th floor = 30m, MWRR 1417m, 48 reps of stairs

C • Can you get access to a treadm... 4

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