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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Xena

In the 7 days ending Mar 27, 2015:

activity # timemileskm+m
  Orienteering3 2:35:39 13.46(11:34) 21.67(7:11) 472
  Running5 2:27:19 11.41 18.36 204
  Yoga2 1:45:00
  O-training1 35:11 2.16(16:15) 3.48(10:06) 125
  Total8 7:23:09 27.03 43.51 801
  [1-5]7 6:08:09

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Friday Mar 27, 2015 #

1 PM

O-training 35:11 [1] 3.48 km (10:06 / km) +125m 8:34 / km
shoes: NB wt110 #2

Jogging around the Model Carter Caves map. Ran underneath an arch on the way out and on top of it on the way back. Nice to shake out the legs after long drive.
4 PM

Running warm up/down 16:16 [2] 2.8 km (5:48 / km) +2m 5:47 / km
shoes: NB wt110 #2

Orienteering race (Sprint) 23:03 [4] 4.24 km (5:26 / km) +39m 5:12 / km
shoes: NB wt110 #2

Morehead State University Sprint - 3.2 km, 70 m climb

Ok, I admit, I was not enthusiastic about racing the Sprint. I was not feeling so great and wanted to spectate more but had to go out and do it. Once I started I actually had decent focus and was able to push myself well.
Had a mistake on #8 coming out of previous control and going in the wrong direction. I got distracted by oncoming car traffic that was not stopping no matter how menacing my glare was.
Did not read ahead on how to get to #10 and so had to slow down a bit.
Also did not read ahead on route choice to #21 and had to back track in order to avoid getting stuck.
Most other controls were good. I felt out of practice for this discipline.

Running warm up/down 5:00 [1]
shoes: NB wt110 #2

Thursday Mar 26, 2015 #


Went to see my chirohealer today, and now it's time to dance and fly and believe in myself. :)
10 AM

Running 41:01 [2] 6.15 km (6:40 / km) +125m 6:03 / km
shoes: Patagonia trail

Eagle Rock easy run with strides. Legs still in pain, hopefully this run helped loosen them up for the races. It's possible I developed actual shin splints from all the hard surface running this winter..

Wednesday Mar 25, 2015 #

8 AM

Yoga 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Found a really good class on yogaglo that focuses on re-balancing the pelvis and hips. This is exactly what I needed because the left leg has been feeling very detached and all-around in pain, mostly in unusual places like shin and groin. Furthermore, left side of the lower back has been bothering me recently and that is all related to the hip/pelvic area. Everything is interconnected. Although this session helped a bit, it was not a cure.. Need to repeat this class multiple times and be careful with training and racing.

Tuesday Mar 24, 2015 #

8 AM

Running (fartlek) 50:02 [3] 9.4 km (5:19 / km) +77m 5:07 / km
shoes: Patagonia trail

Legs not sufficiently recovered from the weekend, so no full-on tempo, just a fartlek type session on west essex trail. Didn't feel all that great. It was cold this morning.

Monday Mar 23, 2015 #


Lower back and left achilles soreness
8 AM

Yoga 45:00 [0]

Sunday Mar 22, 2015 #

10 AM

Running warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2)
shoes: NB wt00

Slept poorly last night and had to resort to extra caffeine intake this morning to wake up to race. Alex was starting four minutes behind me and that helped put the necessary pressure to perform.

Orienteering race 1:00:33 [4] 8.21 km (7:23 / km) +171m 6:41 / km
shoes: NB wt00

Day 2 - Tyler Arboretum - Red course:

Angelica's secret dinner pasta recipe worked again! Legs felt good and I pushed hard for the duration of the whole course. No one with me today, which was fine. I navigated better, and because my speed is greater now I found it easier to let go of the super detailed map reading that I've been used to in the past. Practiced TG's approach, basically, and it worked well. The woods were very open though; controls visible from far away.

I almost punched the wrong #2 myself but corrected. Bashed to #3. Trails, trails to #4. Bad route to #5, up and right, maybe it was Ok but going left would have been better. Got totally stuck in the thorny bushes on the way to #10, lost 30sec. I wasted a bit of time going to #11 (dropped time for road crossing), which totally ruined my flow. Should have just kept going. Took the indistinct trail to #13 and attacked it well. I had a plan of going straight to #18 but then changed my mind once I hit the trail. This is not good O-practice. But, I got the control well. This portion of the course was nice. Jogged the next road crossing and streamed route. #24 was prickly. Last few controls were tough physically but I finished strong.
Fun course.
Time w/o road crossings: 57:15. Beat Sergei G. first time, yeah!

Saturday Mar 21, 2015 #

11 AM

Running warm up/down 20:00 [1]
shoes: NB wt00

I was not particularly enthusiastic to race this morning. I blamed it on the snow but I actually think it was due to hesitation to test out my newfound fitness and relative speed. I was anticipating a possible clash between navigation and running or at least a lack of integration. My goal for this race was indeed to find a cohesive racing state. However, one race won't do it, and especially since it's the beginning of the season, more practice is needed.

Warmed up sluggishly by myself. Then Balter came along and gave me a little pep talk, which helped. I do find these beneficial in helping to put me in a proper racing state of mind.

Orienteering race 1:12:03 [4] 9.22 km (7:49 / km) +262m 6:51 / km
shoes: NB wt00

Fox Chaser II - Day 1 - Ridley Creek State Park - Red course:

My start was one of the late ones, which definitely helped by providing an abundance of footprints to follow and better (not great) packed trails.
The first few controls I was not in the game yet, kind of spaced out. #1 was a bit sketchy; I followed the indistinct trail but then had to stop on the side of the slope prior to veering right to get the control. Was a bit high on #2. Got totally stuck in the thorny bushes on the way to #3 while trying to find a trail, which was not that great once I did find it. Ok on #4, slow going to #5, lost some time here to other competitors due to lack of aggressiveness, I guess.. John caught up to me here and that kind of woke me up. Next few controls I stayed on his tail but he was pulling away. No, I was not blindly following and kept map contact at all times, but having someone faster running in front definitely provided incentive to move faster myself. I felt decent too. Hit #8 smoother than John and got ahead. Dropped to the trail on the way to get to 9, and really pushed it. Then came a route choice mistake getting to 10, where my reluctancy of fighting through the thorns cost me 30 sec. I dropped back to small trail instead of going straight where the woods were actually not that green at all. John then got to the front but went straight to #11 and I went around, which turned out to be a better route. #12 was silly. Next few controls Ok, trying to keep up speed to get to John. Another route choice mistake on #15, went high to the trail, going straight would have been better. Got stuck in the green on the way to #16. Thank goodness I had leg protection but hearing John curse the bushes due to lack of any lower leg protection was in it of itself painful. #18 was super fun and felt like flying because of such great snow footing. I picked another bad route to #19, or actually, it was more like I didn't have a proper plan. This cost me some time, and John pulled away from me. Last ones were good, fighting 'til the end.
Lost about 2 min to Alex.

Navigationally I did not do that well today with most mistakes being of the route choice and execution nature. But this was the first race of the season, and so I just need more orienteering practice before team trails. Oh wait, they're next weekend..

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