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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 7 days ending Apr 5, 2008:

activity # timemileskm+mload
  Orienteering2 1:14:26 6.09(12:13) 9.8(7:36) 28042 /51c82%57.8
  Run - Mixed2 1:00:00 2.8 4.512.0
  Run - Road2 55:30 6.03(9:12) 9.7(5:43) 3012.1
  Run - Trail1 19:36 2.58(7:36) 4.15(4:43) 657.7
  Exercises (various)1 3:300.3
  Total4 3:33:02 17.49 28.15 37542 /51c82%89.9

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Saturday Apr 5, 2008 #

Run - Mixed warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Salomon TR2

warming up on sidewalks and grass, some stretching

Orienteering race (Pig - Campus Sprint) 17:57 [5] *** 2.8 km (6:25 / km) +60m 5:47 / km
spiked:17/17c shoes: Salomon TR2

First sprint of the day on the campus of Miami University. Lots of fun, great course. Read ahead well, speed as good as I can muster given my physical conditioning at this time. No errors, chose my routes before hitting the previous control and executed them well, in hindsight going the other way around a building 'might' have gained me a couple seconds, hard to say. My plan to was think ahead and not break my flow when leaving a control - so by the time I punched I was already committed to my next route.

Finished 3rd again, but this time the margin to 2nd place was only 6 seconds, this time to Mike Lyons. Mark Voit again took the class in a blazing time of 15:35. With no major errors on my part, I have to wonder whether its even possible for me to run fast enough to make up 2:21 on a guy like that on a course like this. Somehow, I just don't think my genetics will allow that to happen.

A very fun course though...


Run - Mixed warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Adidas Response Trail 14

less warmup for the second race

Orienteering race (Pig Sprint 2) 19:33 [5] *** 2.7 km (7:14 / km) +70m 6:25 / km
spiked:12/14c shoes: Adidas Response Trail 14

A mixed terrain forested sprint for the afternoon. Going in I knew that I was 6 seconds back of 2nd place and about 30 seconds ahead of 4th. Got to the starting line and realized Mike Lyons (2nd this AM) was starting one minute ahead of me. So I knew that I needed to finish within 54 seconds of him to catch 2nd place. Pressure....

A good physical run, but made a couple route choice errors costing me at least a minute and a half. Caught sight of Mike Lyons approaching #5, but my big error was not staying high enroute to #6, so I lost sight of him. Once out into the open field toward the end I caught sight of him again and totally rough estimate figured he was around a minute ahead of me.

Turned every bit of speed I could muster down to #13, swung around intending to hit the white gap in dark green but came around the corner and saw nothing but impenetrable nastiness, so quickly swung right staying in the open field around the corner. Splits show I lost 9 seconds on that, and discussion afterwards indicated there was indeed a herd path through the nasty green, but I didn't see it and made the split second decision to go around.

Caught up to Rhonda headed toward 14, but took a while to overtake her - damn speedy one she is. Rounded the corner into #14 and then to finish - have no idea why it says 18seconds in the chute, I'm sure it was less than that, that's only 7 seconds slower than Sundays run-in which was substantially longer.

But the good news is I finished exactly 54 seconds back of Mike Lyons to make it a shared 2nd place for the US Sprint Championships. Yet again Mark Voit well ahead with a class winning time of 17:31.

Will do post mortem when splits get posted - as I assume they will go up shortly..


Friday Apr 4, 2008 #

Run - Road warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Adidas Response Trail 14

warmup before the middle pig. Cool and damp, but the rains of earlier had subsided. Ran up the hill at a pretty decent pace to get the heart rate up and then jogging around and stretching at the start. Although chilly at the start, I decided to take off the longer top I had on and just run in short sleeves. Was a good choice. As I was standing around waiting for my start I heard a familiar name called up to the line - Ivar Helgeson. I thought to myself, the basemapper? nah, can't be... but indeed it was...

Orienteering race (Middle Pig Red) 36:56 [4] *** 4.3 km (8:35 / km) +150m 7:19 / km
spiked:13/20c shoes: Adidas Response Trail 14

The absolute last starter of the day, and no one out on any other courses either, so started alone. The crew began taking down the start while I was on the line and apparently put away the beeping timer before I started - seemed like a long minute on the line and I asked the guy - shouldn't there be a beep? He says, 'oh yeah - you can go....'

Very slick especially in the area around each control since everyone had been there before me churning up the goo. Almost slid past the first and fifth controls.

A few minor hesistations, a couple route corrections required but a fairly clean, but far from perfect run. Overtook and passed a couple of M45's so felt good about that. Wound up 3rd on M45, only 9 seconds shy of 2nd spot, Mark Voit winning the class in 32:33.


Tuesday Apr 1, 2008 #

Run - Mixed (Happy Feet) 30:00 [2]
shoes: Puma Sierra Trail Racers

The usual, but today my 'station' was jumping jacks - so I estimate I did somewhere on the order of 600 of them on a muddy field so the more I did, the slicker it got.

Sunday Mar 30, 2008 #

Exercises (various) 3:30 [1]

Run - Trail (LoDFP) 19:36 intensity: (16:47 @3) + (2:49 @5) 4.15 km (4:43 / km) +65m 4:23 / km
shoes: Salomon TR2

moderate intensity except the last bit on the old trolley bed. Fine day, no weasels...

Run - Road warm up/down 9:30 [3] 2.0 km (4:45 / km)
shoes: Salomon TR2

Run - Road (Hare & back) 26:00 [2] 4.7 km (5:32 / km) +30m 5:22 / km
shoes: Salomon TR2

Hayden's first bike ride on the roads - I ran along side to temper his speed and enthusiasm.

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