Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: blegg

In the 31 days ending Jul 31, 2009:

activity	#	time	miles	km	+m
Running	12	13:36:00	55.8	89.8
Orienteering	5	5:43:49	18.27	29.4	375
Cardiomachines	7	3:55:00
Climbing	4	2:30:00
Strength	6	2:10:00
Total	21	27:54:49	74.07	119.2	375

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Friday Jul 31, 2009 #

Running 35:00 [4] 4.3 mi (8:08 / mi)
shoes: Omni6

Hard tempo run, started with 2 miles on the track, then finished by running up to the base of the connector.

Running 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Omni6

Warmup (2 miles on track) and cooldown (run/jog back from connector).

Thursday Jul 30, 2009 #

Cardiomachines 45:00 [3]

Started with bike, moved to elliptical trainer. Did about half an hour at low intensity, then finished with some 1-minute elliptical intervals.

Strength 25:00 [3]

Upper body.

Wednesday Jul 29, 2009 #

Note

Intended to get a workout in, but instead I just worked all day.... oh well. At least I was getting stuff done.

Tuesday Jul 28, 2009 #

Orienteering 35:00 [3]

Rex's mini-goat at golden gate park. My legs felt stiff, and my navigation was very sloppy. But it was still a good time.

Running 25:00 [3]
shoes: Omni6

Warmup and cooldown.

Sunday Jul 26, 2009 #

Orienteering 1:30:54 [4] 7.3 km (12:27 / km) +375m 9:54 / km
shoes: Green Integrators

China Camp. A pretty decent run. Kept the pace pretty high, though I made a large (5 minute) error on the second control. Otherwise much cleaner. Lost to Jonas by about 5 minutes. Focused on keeping a decent running flow on downhills, and really seemed to improve my running on slopes throughout the race.

Lots of route choice throughout. Mostly made the right call. In that hard Marin terrain, sometimes it was nice to be able to dictate how you attacked, but you had to be careful that you weren't letting laziness dictate your route.

Nicole came this time, and did great on yellow.

Saturday Jul 25, 2009 #

Running 1:30:00 [3] 6.0 mi (15:00 / mi)
shoes: Omni6

Ran in southern wildcat with Jonas, checking some control sites.

Thursday Jul 23, 2009 #

Running 21:00 [4] 3.5 mi (6:00 / mi)
shoes: Omni6

3.5x1600m repeats (cut the last one short) Did them at 6 minute pace.

Running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Omni6

Warmup and cooldown.

Little crick in my knee.

Note

Yargh, that 'lack of juniors' conversation is excruciating.

Tuesday Jul 21, 2009 #

Cardiomachines 29:00 [3]

Elliptical Intervals

Climbing 30:00 [3]

Bouldering.

Sunday Jul 19, 2009 #

Running 3:40:00 [3] 13.0 mi (16:55 / mi)
shoes: Black Nikes

100 Lakes Mountain O. Very physically tough, some big scrambles, rough terrain, and steep hillsides. Took longer than I expected.

Saturday Jul 18, 2009 #

Orienteering 1:15:00 [3] 7.0 km (10:43 / km)
shoes: Green Integrators

Training at Burton Creek. Did a 7 km course that Sergey designed.

Running 2:00:00 [3] 7.0 mi (17:09 / mi)
shoes: Black Nikes

Checking terrain around Bald Mountain. Some of the terrain was OK, but overall it was pretty disappointing. There should be better stuff available elsewhere.

Thursday Jul 16, 2009 #

Running 1:25:00 [3] 5.0 mi (17:00 / mi)
shoes: Omni6

Wildcat Canyon Scouting

Monday Jul 13, 2009 #

Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Omni6

Run into work on the fire trail.

Climbing 40:00 [3]

IW. Mostly Toprope.

Sunday Jul 12, 2009 #

Orienteering race 1:09:40 [4] 7.8 km (8:56 / km)
shoes: Green Integrators

Day 2 at Mount Pinos. It was a very clean run, no major mistakes. My navigation felt very solid. I was pretty tired though, and had trouble lifting my legs enough to clear the underbrush.

I caught up with Greg K. around control 5 (he started 2 minutes in front of me) and I had trouble loosing him. I didn't get away until #11. I was shocked at the finish to find that Jonas hadn't finished yet. I ended up finishing 3rd this day, and 3rd for the weekend in combined time score. (Behind Kristaps and Jens, a visitor from Germany)

Saturday Jul 11, 2009 #

Event: Mount Pinos B-Meet

Orienteering race 1:13:15 [4] 7.3 km (10:02 / km)
shoes: Green Integrators

Day 1 at Mount Pinos. Felt like I was running quite smoothly, but I made a 90 second mistake on control 3 and a 3.5 minute mistake on control 7.

After 7, I was a little disappointed, but Sergey was right in front of me (who started two minutes behind me), which gave me confidence that I was still running ok. Then when I saw a glimpse of Jonas at control 10 (who started 4 minutes before me), I realized a clean run to finish would be very good.

Around control 12, I made a break to drop Sergey, realizing I had less than 2 km to make up a 2 minute deficit. I did put in the separation, but Sergey held close enough to beat me by a few seconds. I did keep me lead on Jonas though, who apparently had made an even bigger mistake than me on #7.

Thursday Jul 9, 2009 #

Cardiomachines 50:00 [2]

Elliptical trainer. Did some 'interval' work toward the end.

Strength 30:00 [3]

Lifting, some arms and some legs

Wednesday Jul 8, 2009 #

Climbing 1:00:00 [3]

Indoor at IW. First toprope with Joanne. Then did some bouldering.

Tuesday Jul 7, 2009 #

Cardiomachines 26:00 [2]

Recumbant Bike

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Omni6

Warmup, cooldown

Running 15:00 [4] 2.5 mi (6:00 / mi)
shoes: Omni6

Cycle 5 speedplay. Three repeats.

Strength 30:00 [3]

Post run lifting and stretching. Focused on arms. Gym was packed.

Sunday Jul 5, 2009 #

Cardiomachines 35:00 [3]

Bike

Strength 25:00 [3]

IW - arms

Cardiomachines 25:00 [3]

Elliptical Trainer

Running 5:00 [3] 0.5 mi (10:00 / mi)

No shoes running.

Wednesday Jul 1, 2009 #

Strength 10:00 [3]

Legs