Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: blegg

In the 7 days ending Nov 1, 2008:

activity	#	time	miles		km		+m
Running	5	5:09:58	30.87	(10:02)	49.69	(6:14)
Orienteering	2	1:38:08	6.65	(14:46)	10.7	(9:10)	85
Strength	2	1:05:00	5.0		8.05
Total	6	7:53:06	42.52		68.43		85

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Saturday Nov 1, 2008 #

Orienteering 50:00 [3] 4.0 km (12:30 / km)
shoes: Black Nikes

Bishop Ranch Training. Once again, I find myself on a cold wet day, at a park near San Ramon, listening to cal football on the radio.

Running 1:40:00 [3] 6.0 mi (16:40 / mi)

Scoping out some sites near the Diablo Valley College for potential maps. (Teaching an orienteering clinic for boy scout group there)

The DVC campus itself is pretty interesting, lots of small throughways and layered walkways - which make the map more interesting but also make mapping hard.

Paso Nogal park was OK. It will map out very quickly at 1:10,000. Probably just one day of work.

Maybe the best map potential is Hidden Lake park. There are flat runnable areas, but lots of steep linear features which make for good route challenges. It will probably be best at 1:5000 actually.

Friday Oct 31, 2008 #

Running 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Black Nikes

Warmup/Cooldown

Running race 18:28 [4] 5.0 km (3:42 / km)
shoes: Black Nikes

5k time trial. I kind-of screwed up counting laps, and timed my kick wrong. Crossed the finish line and slowed down - then had to speed back up. Lost a lot of time that way.

1:26
1:27
1:26
1:29
1:29
1:28
1:28
1:29
1:29
1:29
1:28
0:42 (half lap) --- Here I went slightly too fast, 1:24 pace
0:51 (half lap) --- Here I collapse, 1:42 pace
0:47 (half lap)

My fastest 5k of the year, but still not satisfied.

Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Black Nikes

Joined a couple other running club members to do a night time run up the fire trail, in the rain. A great Halloween activity.

Wednesday Oct 29, 2008 #

Strength 55:00 [3] 5.0 mi (11:00 / mi)
shoes: Black Nikes

Easy recovery run, out past ohlone park to solano

Tuesday Oct 28, 2008 #

Running 15:00 [4] 4.0 km (3:45 / km)
shoes: Black Nikes

Nice hard track workout.
800m at 5k pace (between 17:36 and 18:14)
400m at 1 mile pace (between 4:56 and 5:16)
Jogged 400m between each.

2:49 (rest 2:13) 78 (rest 2:20)
2:50 (rest 2:18) 79 (rest 2:15)
2:55 (rest 2:37) 76 (rest 2:23)
2:53 (rest 2:18) 78 (rest 2:21)
2:51 (rest 2:15) 74

Running 6:30 [5] 2.0 km (3:15 / km)
shoes: Black Nikes

Running 30:00 [2] 6.5 km (4:37 / km)
shoes: Black Nikes

Warmup, Cooldown, Jog

Strength 10:00 [3]

Some light arm stuff, and ankle balancing.

Monday Oct 27, 2008 #

Running 40:00 [2] 4.0 mi (10:00 / mi)
shoes: Black Nikes

Easy run with the RC, uplands route. Met some friendly folks.

Sunday Oct 26, 2008 #

Orienteering 48:08 [4] 6.7 km (7:11 / km) +85m 6:45 / km
ahr:161 max:174 shoes: Green Integrators

Sacramento meet at Rossmoor. Quite fun. I was reading contours OK, but could be better. I need to do more Sacramento races. This is an excellent area to test fine map reading. Jonas had an impressive time, 42 minutes.

Running 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Black Nikes

Short evening run.

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