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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending May 28, 2011:

activity # timemileskm+m
  Run6 4:23:50 7.7 12.39
  Weight training2 35:00
  Cross Training1 25:00
  Orienteering1 16:37 2.4(6:55) 3.86(4:18)
  Plyometrics2 9:00
  Total7 5:49:27 10.1 16.25

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Saturday May 28, 2011 #

Event: US Team Trials for WOC '11
 

Run warm up/down 20:00 [2]
shoes: Salomon SpeedCross 2 2011

Normal 20 minute pre-sprint warmup, but it was too much today.

Plyometrics 5:00 [2]
shoes: Salomon SpeedCross 2 2011

Active stretching, hopping, etc.

Orienteering race 16:37 [4] ***** 2.4 mi (6:55 / mi)
shoes: Salomon SpeedCross 2 2011

2011 Team Trials Sprint.

Not my finest performance, and an affirmation that I don't like this style of sprint orienteering (multi-level). Also, I had about the worst possible start draw (for me), as not one of the fastest guys, starting last ensured no one would be passing me. And I never saw anyone on my course.

And I never saw some of the best, or even non-stupid routes. So, so while I felt slow, and was, I clearly underperformed.

Here was another sprint that wasn't good for me: http://www.attackpoint.org/viewlog.jsp/user_20/per...

My best sprint have been forest ones, aside from WOC Hungary.

Blue - Splits

Friday May 27, 2011 #

Run 30:00 intensity: (26:30 @2) + (3:30 @4)

1%, 7 x strides.

Thursday May 26, 2011 #

Run warm up/down 10:00 intensity: (3:00 @2) + (4:00 @3) + (2:00 @4) + (1:00 @5)
shoes: April 2011 Asics

Run tempo 20:00 intensity: (10:00 @3) + (8:00 @4) + (2:00 @5) 2.85 mi (7:01 / mi)

Normal level 8 hills tempo. Distance shorter than peak (3.09 miles) but I could have done about .1 miles comfortably, so within striking distance. Anyway, speed was adequate.

http://www.attackpoint.org/viewlog.jsp/user_20/per...

Wednesday May 25, 2011 #

Cross Training 25:00 [2]

Level 8, I think.

Felt pretty easy.

Weight training 20:00 [3]

Circuits, mostly upper body/core, but also some legs: light squats, extensions, presses, and calves.

When I am in shape, this would be the right timing; under current conditions... not so sure.

Tuesday May 24, 2011 #

Run warm up/down 16:00 [2]
shoes: April 2011 Asics

To MIT

Plyometrics 4:00 [3]

Drills/stretches

Run warm up/down 3:30 intensity: (2:30 @2) + (1:00 @5) 0.5 mi (7:00 / mi)
shoes: April 2011 Asics

Strides

Run intervals 20:00 [4] 5.6 km (3:34 / km)
shoes: Asics spikes

CSU Training

Long Version
(600, 1200, 600, 400) x 2 @ 3K pace, 5K for the 1200
200 rest between all

Not a good showing. Rancid, actually. Without anyone really my speed (I was dropped quickly by Terry/Ross/SGB) I just fell off the back.


          SET 1   SET 2
600        200     208
200 (rest) 131     152
1200       424     430
200 (rest) 203     209
600        208     209
200 (rest) 149     148
400        120     121
200 (rest) 208


Averages:
1:20--1:25
1:28--1:30
1:25--1:26
1:20--1:21

Overall: 1:24

vs. a good workout when I was in shape: http://www.attackpoint.org/viewlog.jsp/user_20/per...

~50 seconds slower on a 5K.

Run warm up/down 13:20 [1] 1.4 km (9:31 / km)
shoes: Asics spikes

Between

Run warm up/down 16:00 [2]
shoes: April 2011 Asics

Home

Monday May 23, 2011 #

Run 1:00:00 [2]
shoes: April 2011 Asics

Level 8 hills. Slow.

Weight training 15:00 [3]

Three upper-body only circuits.

Sunday May 22, 2011 #

Event: DVOA Hay Creek
 
Event: QOC Balls Bluff
 

Run 55:00 [2]
shoes: Salomon SpeedCross 2 2011

Over to Tyler. Easy.

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