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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew.eck44

In the 7 days ending Oct 10, 2011:

activity # timemileskm+ft
  Orienteering4 4:15:00 16.53(15:26) 26.6(9:35) 47025 /46c54%
  Running2 1:42:56 11.0(9:21) 17.7(5:49) 505
  Warm-Up/Stretching5 48:00
  Lifting1 36:00
  Abs and Arms2 14:55
  Total7 7:36:51 27.53 44.31 97525 /46c54%
averages - sleep:6.5

» now

Monday Oct 10, 2011 #

4 PM

Running (Recovery Run) 34:59 [4] 5.01 mi (6:59 / mi) +130ft 6:49 / mi
shoes: Brooks Adrenaline 11

Fast-ish Recovery Run, noticed I was holding ~6.45/mi out towards Thayer Gate so I decided to hold a 7:00/mi.

Out Thayer Gate, past Cragston to the Benny Havens Cemetery sign and back up to Thayer Gate.

Running (Recovery Run) 7:57 [3] 0.99 mi (8:02 / mi) +25ft 7:51 / mi
shoes: Brooks Adrenaline 11

Calves/Hips really feeling it, so I backed it off to a Cool Down/Slow Recovery Pace

Warm-Up/Stretching (Stretching) 15:00 [2]

Really good Stretch...

Abs and Arms (Jakes Abs) 4:55 [3]

25 x Jakes Abs ss'd Supermans...felt tired, but good. Gotta make sure I do these every night until my APFT next Wednesday.

Sunday Oct 9, 2011 #

10 AM

Orienteering race (Red Course) 1:35:47 [5] *** 6.22 mi (15:24 / mi) +250ft 14:50 / mi
spiked:7/19c shoes: Salomon XA Pro 3D Ultra (V2)

Classic #2 at Boulder Dash - 7.4km, 135m, 19C

Much better - pushed my start back from 9:04 to 10:24 and got my full routine in. Started off focused...

1, 2 - Good

3 - Still some trouble reading contours (soooo many form lines!!). Lost about 3 mins... could have been avoided if i trusted my pace count and didnt rush off my line when I thought I knew where it was.

4 - Slightly ridge south of where I wanted to be, caused by me rushing because I was frustrated from #3, 1 min

5 - Again, I should have trusted my pace... cut up too early, wrong reentrant, leading me to #15 rather than #5. Easily corrected once I found #15... 5 min

6 - Tried to contour around and read the small reentrant, but it was too small for me to see, ended up figuring it out based on boulders and vegitation, 2 min

7 - Calmed down and went pure compass and pace, reading ahear to expect contour features like Hannah told me yesterday. Worked, spot on.

8 - Funky coming out of #7, was off like 45 degrees...seemed like a lot of people did it, but lost 15 sec regardless.

9 - A little off, caught myself drifting and realized I needed to go south, didnt realize I was next to the cliff until I was 10 m from it the veg was so thick... 2 min

10 - Good

11 - Bad reading on my part, I was getting tired. Noticed it early and lost about 1 min

12 - Really tired

13 - Got all screwed up, thought I was one place on the trail, but ended uo cutting in way south of where I wanted to be...figured it out when I hit a rock wall realized the rock wall was mapped as a rock puke, so it took a second... 2 min

14 - SOOO LONG, which sucked because I was sucking. Walked a good chunk of it (also stubbed my toe and thought I ripped my toenail off) Didnt really pay attention for the first half, so I got messed up after the trail pretty bad, realized I was in the green, so easy fix...hit #6 and shot right into the control. 5 min

15 - Good, saw COL Hendricks and got my speed/energy back, wasnt going to get out ran by him at the end.

16 - Got pulled north by the natural drift, noticed it and fixed.

17, 18 - Good, Got really stoked I was almost done and ramped up the speed.

19 - A little hesitation because it was further in than I expected

F - Thanks to Charlie for the awesome finish pic.

Overall Much better than yesterday, good humbling experience showing that when visibility is taken away and I cant terrain associate easily I need work. I going to be focusing on precision compass, collecting features along a planned route, and safe route choice at practice until CSU.

Warm-Up/Stretching warm up/down (Stretching) 10:00 [2]

Saturday Oct 8, 2011 #

11 AM

Orienteering race (Red Course) 1:03:32 [5] *** 3.29 mi (19:19 / mi) +220ft 18:10 / mi
spiked:1/7c shoes: Salomon XA Pro 3D Ultra (V2)

Classic #1 at Boulder Dash - 6.2km, 140m, 18C

Not the best day ever. Right from the get go I could tell it wasnt going to be good. Was rushed picking up and handing out packets and getting dressed and running to the start. I could tell I was having problems focusing so I knew i had to really try and concentrate.

1 - 3 steps out of the start triangle I puked up a mouthfull of Orange Juice (I had like 4 cups of it that morning, bad idea in hindsight because that always happens to me if I drink that much OJ)...Bad omen #1. Bad omen #2 was that I tripped and fell 3 times while running to where i thought #1 was, one of which ended with me catching myself with my arm just in time to stop me right eye 4 inches from a vertical stick that would have gouged it out. Anyways, with concentration completely gone I figured out where I was and eventually found #1.

2 - Bad omen #3 = Finding out my Garmin didnt start when I left the start triangle. Tried to take a safe route to get back on track, but failed miserably at reading contours.

3 - Good

4 - Not bad, hit the trail a little north of where I thought I'd hit it, but easily fixed.

5 - Poor route choice because I was still feeling rushed because of my errors on #1 and #2... I ended up running blind in the general direction and getting lucky, setting me up poorly for #6...

6 - 22 Mins spent on a 100m leg....Looking at my Garmin track, I passed within 5 m of it twice. Nothing made sense, saw a bunch of other confused people, ended up trying to go back to #5 to reattack since it was close, but found myself on the trail north of 6...ran back to 5 and got it within 45 seconds...

7 - Same story...tried a safe route (up the reentrant and off to the right) but couldnt read contours to save my life... sat down and tried to clear my head and focus for a minute, got up and tried re attacking from features I thought I was at (which I wasnt) for 10 more minutes before realizing that I was completely out of it today. Made a judgment call to head to the finish and call it a day.

Lessons Learned: I need a lateish start so I can go through my routine, otherwise I'll be in big trouble. Expect to see features that I read, rather than see features and check them off on my map, especially in low visibility terrain... I need to work on route choice, especially safe routes to get me back on track after errors.

Friday Oct 7, 2011 #

slept:5.5 (rest day)

Was planning on running today, but definitely need this.

Thursday Oct 6, 2011 #

2 PM

Lifting 36:00 [3]
shoes: Adidas Sambas

Lets get it.

DB Chest Press:
12 x 90#
2 x 10 x 90#

DB Fly:
10 x 30#ea
2 x 10 x 25#ea

DB Tricep Extension:
2 x 10 x 45#

Low Row:
10 x 100#
2 x 10 x 120#

Barbell Row:
3 x 10 x 60#

Tricep Pushdown:
10 x 50#
10 x 42.5#
6 x 42.5#

30 x Incline Sit-Ups
20 x Incline Sit-Ups

Warm-Up/Stretching warm up/down (Stretching) 8:00 [2]

4 PM

Running warm up/down (Warm-Up) 5:00 [3] 0.5 mi (10:00 / mi)
slept:7.5 shoes: Salomon XA Pro 3D Ultra (V2)

Running (Hill Repeats) 55:00 [3] 4.5 mi (12:13 / mi) +350ft 11:23 / mi
shoes: Salomon XA Pro 3D Ultra (V2)

6 repeats of
The Water Tower on Delafield Rd to the Water Tower by Ft. Putnam via the woods ss'd with about 100m of the Hill on Delafield Rd.
About 3 Min rest after each one

I feel like I didnt get anything out of this workout. The hill was too steep/long for me to drive through and get a workout, my calves were the limiting factor. I just physically couldnt go fast enough up the hill for it to be worthwhile. HR and breathing were up, but its not cardio I need to be training. The down part IMO was too steep/rocky/slippery to run fast and get any woods running training out of it, I was too concerned with being healthy for UNO.

Ill update the correct time/distance later, I already packed my Garmin and dongle.

Wednesday Oct 5, 2011 #

4 PM

Orienteering (Practice Course) 44:01 [3] *** 3.42 mi (12:52 / mi)
spiked:17/20c shoes: Salomon XA Pro 3D Ultra (V2)

"Run for your Life" by Keith
(Drop 375ft elev. start to finish)

Two minor errors, big confidence booster in my pace and precision compass.

Abs and Arms (Push-Ups and Crunches) 10:00 [3]

A few sets of each...

Warm-Up/Stretching (Stretching) 5:00 [3]

Tuesday Oct 4, 2011 #

4 PM

Orienteering (Practice Course) 51:40 [3] 3.6 mi (14:21 / mi)
shoes: Salomon XA Pro 3D Ultra (V2)

OP Charlie Road...never again. haha

Warm-Up/Stretching warm up/down (Stretching) 10:00 [1]

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