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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: EChild

In the 7 days ending Mar 23, 2014:

activity # timemileskm+m
  Orienteering3 3:57:09 13.54 21.79 103098c
  Catching Features1 2:25:00
  Running6 2:21:49
  Core1 11:00
  Map Study1 10:45
  Total6 9:05:43 13.54 21.79 103098c

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Sunday Mar 23, 2014 #

Running warm up/down 10:00 [3]


Orienteering race 16:32 [3] *** 3.0 km (5:31 / km)

The sprint... I don't have much to say other than it was fun and I pushed fairly hard. It's the sprint, so it's more or less supposed to be that way. I was quite happy with how I finished compared to other people, especially after being sixth both previous days.

Running warm up/down 2:20 [3]

Down, with a few stops in there to talk and walk with people.

Running warm up/down 5:00 [3]

Up. I think it was around five but I'm not sure. This is before the sprint relay.

Orienteering race 14:35 [3] *** 2.6 km (5:37 / km)

Sprint relay. There were a few spots where I could have saved time by going a little to the left or to the right, or by not hesitating, but I ran hard and made good choices for the most part, and I had a good finish, so I'm happy with my performance.

Saturday Mar 22, 2014 #

Orienteering race 1:40:49 [3] *** 10.75 km (9:23 / km) +635m 7:14 / km

So this course was long, as it should be, with about 8 billion MILES of climb. My strategy for the course was to walk up the steep (and some less steep) hills, and go around whenever possible. I think this was the right strategy, at least for me. I was able to run hard all the way through the end of the race, and I took advantage of long trail routes to plan legs farther ahead. All said and done, I'm pretty happy with my performance today.

Running warm up/down 5:00 [3]


Running warm up/down 6:00 [3]

Up. Got to the campus about fifteen or twenty minutes before my start.

Friday Mar 21, 2014 #

Orienteering 42:00 [3] ***

A sort of model for the long tomorrow. General idea is that it's hot, steep, and open. I went with Eero and Melanie on a permanent course, but we only did eleven controls. Had to be back in fifty minutes.

Running warm up/down 9:45 [3]

Up. Not much space to run but I did already run this morning.

Orienteering race 1:03:13 [3] *** 5.44 km (11:37 / km) +395m 8:32 / km

This was quite an interesting course. The majority of it took place on one very long, dense, and steep hillside, which meant lots and lots of walking. There was three hundred something meters of climb, and for the most part the routes were fairly straight forward, but they still needed to be executed well. I lost a bit less than four minutes on my ninth control by getting too far up the hill and then making a small parallel error, and I lost small bits and pieces here and there, but for the most part it went fairly well. Tomorrow will be interesting because route choice will be a much more significant factor than today.

Running warm up/down 5:00 [3]


Thursday Mar 20, 2014 #

Running 20:00 [3]

Short run to keep the legs working.

Tuesday Mar 18, 2014 #

Running 41:32 [3]

The snow was not very nice. Crusty on the top, but not strong enough to hold my weight. It was ugh.

Map Study 10:45 [3]

An old version of the map the long will be on this weekend. I tell ya, I'm going around as many of those hills that I can. There are some very interesting ways to avoid extreme climb.

Blue Course:

Monday Mar 17, 2014 #

Catching Features 2:25:00 [3]

I'm just doing a whole bunch of courses because I can. I've managed around the middle of the pack but generally slightly ahead. My greatest weakness so far seems to be not being able to read details quickly enough to make a quick and accurate decision.

Running warm up/down 10:00 [3]


Running intervals 17:12 [3]

8x400 intervals, aiming for 80-85 second range.
Times: 78,81,79,80,80,78,80,76 (80 second rests)
Erin told us not to worry about speed and to establish a flow, and when I focused on the flow I found I was able to maintain the 80 second pace with relative ease. It felt good to do a workout and actually feel like I was physically capable of doing the workout.

Running warm up/down 10:00 [3]


Core 11:00 [3]


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