Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: blegg

In the 31 days ending Oct 31, 2006:

activity

time

miles

Running

10:07:00

41.9

67.43

Orienteering

4:04:19

Biking

2:00:00

Ultimate Frisbee

50:00

Total

17:01:19

41.9

67.43

2:00

0:00

» now

Tuesday Oct 31, 2006 #

Note

Halloween

Orienteering (Urban) 50:00 [4]
shoes: Sauconey Grid 9s

Modified Score-O. Lots of trick-or-treaters out.
Fun evening

Sunday Oct 29, 2006 #

Running 1:00:00 [3] 7.2 mi (8:20 / mi)
shoes: Sauconey Grid 9s

Redwood regional park. Fast pace.

Saturday Oct 28, 2006 #

Running 1:10:00 [3]
shoes: Brooks (White Yellow Black)

Fire Trail

Friday Oct 27, 2006 #

Running 15:00 [2]

Aborted track workout

Tuesday Oct 24, 2006 #

Running 45:00 [3] 5.2 mi (8:39 / mi)
shoes: Sauconey Grid 9s

Telegraph and Clarmont.
Taking a break from road running tomorrow

Monday Oct 23, 2006 #

Running 50:00 [2] 6.0 mi (8:20 / mi)
shoes: Sauconey Grid 9s

Sunday Oct 22, 2006 #

Event: Rogaine at Joe Grant North

Running 23:00 [3] 2.0 mi (11:30 / mi)
shoes: Sauconey Grid 9s

Running at the track, moderate pace. Did one mile and a bit at 7:10 pace. Timed laps:
1:49, 1:47, 1:45, 1:46, 1:48

Saturday Oct 21, 2006 #

Biking 2:00:00 [2]

Joquim Miller - extended

Friday Oct 20, 2006 #

Running 30:00 [3]

Did some running at the track.
Legs still feel like bags of sand on the uphills.

Thursday Oct 19, 2006 #

Running 50:00 [2] 5.0 mi (10:00 / mi)
shoes: Sauconey Grid 9s

Indian rock w/ running club.
Easy pace, to strech out legs. I had to excercise restraint and go slow and short.

Wednesday Oct 18, 2006 #

Running 10:00 [1]
shoes: Sauconey Grid 9s

Easy jog. wanted to do more, but the track wasn't lit and I didn't like running around the city in the dark.

Sunday Oct 15, 2006 #

Orienteering 1:09:40 [4]
shoes: Kainuu Integrators

Briones Scout-O.
Fun event, I really like the course and the mix of terrain. Certain controls were pretty easy but I got thrown by a couple ruote choice controls, and was occasionally confused on vauge hillsides. There was a really cool section midcourse when we entered a controlled burned region of charred grass .
My running pace was slow today, especially on the uphills. Legs felt pretty torched after yesterday's trail run.

Saturday Oct 14, 2006 #

Note

Heading down to Big Basin State Park for a 10.5 mile trail run. Terrain looks a bit steeper than the Mac forest. The best previous time (1:18:43) is held by Gabriel Lombriser. We'll see how close I can get.

Running race 1:26:00 [4] 10.5 mi (8:11 / mi)
shoes: Brooks (White Yellow Black)

Big Basin Trail run. Very pretty. It was nice to be running past huge Doug Firs again. Steep terrain and lots of nice singletrack. I got beat on the uphills, but managed to shave some time on the descents. 3rd place overall.

Thursday Oct 12, 2006 #

Running 35:00 [4]
shoes: Brooks (White Yellow Black)

I wanted to do something quantitative, to see how my speed has adjusted after the summer. My cardio should be strong, but I had some concern that my leg turnover and stride length could be tailing off. So I went up to the track for some intervals. I also wanted to strech out and calibrate my pace for this weekend's trail run.
I was really happy to find that the track is both really close (4 or 5 blocks away) and nice cinder! I was missing the old OSU cinder track.

Did 5x800m with 90-120 second recovery. Goal was negative splits for the first 3, and to keep a solid cruising pace for the last two.
3:05 (6:10/mile)
2:50 (5:40/mile)
2:43 (5:26/mile)
3:13 (6:26/mile)
3:09 (6:18/mile)

Evaluation: I ran the last couple a little faster than recovery. I was happy to see a 5:26 mile pace on the middle interval. That is the pace I need to meet this years goal of a 17 minute 5K. Intensity was high, but not quite full out.

Tuesday Oct 10, 2006 #

Running 53:00 [3]
shoes: Brooks (White Yellow Black)

Fire trail run in the afternoon. Got stopped before the bench because of some culvert repair work, so I went back and did hill repeats at the steep section.

Sunday Oct 8, 2006 #

Event: BAOC: Monte Bello and Skyline Ridge Open Space Preserves

Orienteering 1:24:39 [4]
shoes: Kainuu Integrators

Monte Bello Blue course. I enjoyed the course quite a bit. First place in official rankings, but Mikkel did better when vetting.
GOOD POINTS:
-Occasional moments of very good flow through the woods. Felt really good running through soft woods.
-Overall good route choice decisions.
-Splits improved with time, as I learned to read map and to push through woods.
BAD POINTS:
1)Very sloppy navigation. About 10 minutes of mistakes.
2)Some moments of very bad flow through the woods, especially when pusing through dead branchs, and when slowing for late decision making.
3)Bad map reading early on (hard to focus on map, and poor understanding of contours)
4)Failed to visualize routes early on (see 3), resulting in mistakes, sloppy terrain matching and hesitiations.

C • we can carpool to montebello next sunday 1

« Earlier | Later »