Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: blegg

In the 31 days ending May 31, 2009:

	activity	#	time	miles	km	+m
	Orienteering	7	6:05:46	12.24	19.7
	Biking	3	4:55:00	35.0	56.33	1200
	Running	5	3:20:30	17.06	27.45
	Climbing	4	2:30:00
	Strength	3	1:05:00
	Cardiomachines	2	45:00
	Total	19	18:41:16	64.3	103.48	1200
averages - sleep:745

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Sunday May 31, 2009 #

Orienteering 52:00 [3]

GCO meet - I was navigating quite badly. Not very good.

I noticed that I have a tendancy in Sacramento terrain, to immediately run to the top of the nearest hill - something I do in catching features too.

I need to work on this.

Saturday May 30, 2009 #

Climbing 30:00 [3]

Thursday May 28, 2009 #

Cardiomachines 25:00 [3]

Excercise Bike at IW

Strength 25:00 [3]

Lifting, mostly arms.

Wednesday May 27, 2009 #

Running 24:00 [3] 2.5 mi (9:36 / mi)
shoes: Black Nikes

Evening run out and back on the Grizzley Peak trail, from home. Walked a few small bits uphill, so as not to stress the tendons.

Running 6:30 [5] 1.06 mi (6:08 / mi)
shoes: Black Nikes

High speed trail run, back along the grizzley peak trail, mostly a slight downhill. Felt really good to push the pace, working leg turnover and cardio.

Tuesday May 26, 2009 #

Note
(rest day)

Letting the bruises heal from Monday's bike-tipover.

Monday May 25, 2009 #

Biking 20:00 [4]

Bike ride home. Fell over as I left the office. Ouch. My hip is pretty sore.

Biking 1:30:00 [1]

Morning Bike ride with Joanne, out along the BART trail.

Sunday May 24, 2009 #

Orienteering 37:00 [4] 3.7 km (10:00 / km)
ahr:173 max:181 slept:745.0 shoes: Green Integrators

Nice race on Brown Course at Indian Valley. I ran hard and clean. It felt really good to run the entire race hard, and feel limited by endurance rather than a pain in the leg.

Less than 1 minute of navigation error total I guessed, but I lost more time by not attacking controls strongly enough. According to the GPS, I lost almost a full minute by running around the wrong side of a fallen tree on a steep hillside, and 20 seconds by trying to go around a gully rather than going straight through.

It was pretty impressive to see Jonas run under 32 minutes. Something to work toward.

Climbing 30:00 [3]

Top roping with Nicole. Really really worked a couple tough problems. Very impressive how much weight I can support with my arm, even when it feels so exhausted I can barely grip.

Saturday May 23, 2009 #

Cardiomachines 20:00 [2]

Recumbant bike

Strength 25:00 [3]

Upper body lifting

Sunday May 17, 2009 #

Note

Big Basin Redwoods PCTR

Running 30:00 [3] 3.5 mi (8:34 / mi)

Trail run in Tilden. About halfway through I started alternating jogging with walking. The muscles in my buttocks, lower hamstring were tightening up, and I was tired from the heat (it's in the 80's up here today).

Running 40:00 [1] 3.0 mi (13:20 / mi)
shoes: Omni6

Saturday May 16, 2009 #

Biking 2:40:00 [3] 35.0 mi (4:34 / mi) +1200m 4:08 / mi
ahr:131 max:170

Diablo ride got shortend to a "Three Bears" ride. Probably a good thing, considering how hot it is today. Did the loop counterclockwise with Dro, Nicole, and Owen. Finished afterwards with gargantuan burgers.

A fun start to the day.

Note

PCTR Big Basin

Wednesday May 13, 2009 #

Climbing 1:00:00 [3]

Mostly bouldering, some top roping

Tuesday May 12, 2009 #

Biking 25:00 [3]

Ride home

Sunday May 10, 2009 #

Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Omni6

Upper fire trail. Did some little form drills and acclerators. Stretched afterward.

Saturday May 9, 2009 #

Orienteering 20:00 [3] 2.0 km (10:00 / km)

Morgan Territory Training.
Ran the first half of middle distance course pretty hard.

Orienteering 30:00 [1] 3.0 km (10:00 / km)

Technical training, low speed, at morgan territory.

Friday May 8, 2009 #

Running 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Green Integrators

Running around a little. Tried to do the Briones course. Leg tightened up, so I just ran around a little to the more scenic areas and waited for the others to finish.

Thursday May 7, 2009 #

Orienteering 35:00 [4]
shoes: Green Integrators

Three short, 1 mile sprint courses at Rex's event. I was following Oystein and Patrick. They are so much faster than me, I could generally keep up for about half of each course.

Running 30:00 [2]
shoes: Green Integrators

Warming up and cooling down with Oystein and Patrick. Some trail, some terrain. At JMP

Tuesday May 5, 2009 #

Climbing 30:00 [3]

Bouldering

Strength 15:00 [3]

A little arms and legs.

Sunday May 3, 2009 #

Orienteering race 2:00:13 [4] 11.0 km (10:56 / km)
shoes: Green Integrators

Long-O at Boggs Mountain Team Trials.
Fastest time is 1 hour 30 minutes. Considering my shape, I'm pretty happy. Ran reasonably clean. A few less than optimal (but not bad) route choices, and a few places where I didn't run as straight and smooth as I like.

Control placement was pretty easy, and I wasn't so concerned about pausing for a few seconds to make a plan during a long race. In general, I ran much more calm and controlled than on Saturday.

Long Blue - Splits

Saturday May 2, 2009 #

Orienteering 55:00 [3]

Middle Distance. A pretty poor race. I wasn't focusing well, and ended up running around like chicken with it's head cut off.

Despite my poor performance, it was reassuring to see that Jonas is beating most of the US team and Mikkel is probably fast enough now to make the team. I have been comparing myself to some pretty tough characters.

Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet

Note

Boggs Mountain

Orienteering race 16:33 [3]
shoes: Green Integrators

Sprint Race at Spring Lake. A very good run through the first half. In the second half, my stride tightened up and I started wavering on my line. Like many others, I blew right past the last control.

Sprint 3 - Splits

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