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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CaptainControl

In the 7 days ending Jun 5, 2005:

activity # timemileskm+m
  Orienteering6 7:18:46 11.22 18.05 670
  Running6 3:30:00
  Total7 10:48:46 11.22 18.05 670

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Sunday Jun 5, 2005 #

Running warm up/down 10:00 [1] ***

warm up before the Westmoreland meet. W/ map of Jukola like terrain.

Orienteering race (Sprint) 22:35 [4] *** 3.0 km (7:32 / km) +220m 5:30 / km
shoes: Da Integrators

Sprint at Westmorland. A long sprint, with lots of climb. It became more of a physical challenge than a navigational and physical challenge. I had a pretty good run with a small amount of error. It was really humid out there today. I have never sweated so much. My time above is a few seconds off, I couldn't remember my time exactly.

Orienteering race (Red Course) 1:00:18 [3] *** 7.2 km (8:23 / km) +450m 6:23 / km
shoes: Da Integrators

Red course at Westmoreland. A nice course with lots of climb (good training for Switzerland). I went at a relaxed pace, and really tried to fo everything right. I had a small error that didn't cost me much time. I was happy with my run and felt like I did a good job managing the map and my navigation. I want to pay close attention to the edge where moving too fast turns into navigational mistakes.

Saturday Jun 4, 2005 #

Orienteering race (Sprint) 18:45 [4] *** 2.85 km (6:35 / km)
shoes: Da Integrators

Sprint at Stamford Nature Center. My time is probably off by a couple of seconds.

Orienteering race 38:10 [3] *** 5.0 km (7:38 / km)
shoes: Da Integrators

Advanced course at Stamford. A pretty good run, a couple of small errors near the circle, other than that pretty good.

Running warm up/down 10:00 [1]

Friday Jun 3, 2005 #

Running warm up/down 15:00 [1]

Warm up for a run at Blue Mountain. I was excited to get on a new and exciting map, even though I was feeling quite tired in the legs.

Orienteering 45:00 [3] ***

Running an old Green course at blue Mountain. I felt tired in the legs, so I started slow, and then picked up the pace towards the end. A wonderful area.

Thursday Jun 2, 2005 #

Orienteering (Running with Map) 1:07:00 [3] ***
shoes: Da Integrators

On Hogencamp I ran where I wanted and saw what I wanted. It was an interesting way to train, I didn't feel the structure that orienteering has when you are running a course or an organized training. This run was more like exploration. It was really fun. I ran to the top of some of the bigger hills... Wow what a beautiful area. Harriman in the Spring is astounding.

Orienteering (HVO Training) 1:07:00 [3] ***
shoes: Da Integrators

A contour and control picking exercise on Silver Mine. The training was a good time. The map was a bit off, although I felt like I was off on my navigation as well. I went a bit too fast to get the best benefit from the training. I was caught with being competitive and not paying attention to the contour extercise. All in all, It was a pleasent first run at Silver Mine.

Wednesday Jun 1, 2005 #

Running warm up/down 13:00 [2] **

Warm up in the Morning for my early run. W/ map.

Running 47:00 [3] **

Running along a powerline to the east of Washingtonville. Some very big hills. Felt pretty strong, although a bit dehydrated.

Running 52:00 [2] **

Warm up, running between long intervals, and running back to the Hawes' place. I was a bit tired after all of this. A good session overall. Running with a map from the Jukola relevant terrain. I drew a massive course on the map and did my best to plan all of the legs during my runs today. The latest at night I had run in a while. It was quite pleasent.

Running intervals (On Track) 18:00 [4]

Some long intervals on the track. I ran a 3000m (11:23), 1000m (3:12), and then 100m fast followed by 100m slow continuously for six circuits. A good session. I felt that I could have pushed harder, but also knew not to push it too hard with all of the running to come this summer.

Tuesday May 31, 2005 #

Running warm up/down 15:00 [2] *
shoes: Da Integrators

Running with a map on a road near Moneyhole Mountain. I ran on the road to avoid the out of bounds area/ taconic nature center.

Orienteering 1:37:00 [3] ***
shoes: Da Integrators

Training Course at Moneyhole Mountain. An interesting area for sure. The footing made planning ahead difficult, and slowed my overall speed. The vegitation was also tick, slowing my pace as well.l I took it easy because of these factors, and because I was running alone, without the possibility of rescue.

Monday May 30, 2005 #

Running warm up/down 30:00 [2] **
shoes: Da Integrators

Running around with map before, in between, and after the sprints.

Orienteering race 10:44 [4] ***
shoes: Da Integrators

A pretty solid run. I felt like I could have pushed a bit more. I had a few hesitations but a good run overall.

Orienteering race (Delaware Water Gap Sprint) 12:14 [4] ***
shoes: Da Integrators

A very sub par run. I had a confusion on 2 prompted by another runner, and an error on 4 brought on by a lack of a solid plan. I will focus more in later events.

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