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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dlevine

In the 7 days ending Sep 21, 2009:

activity # timemileskm+m
  Orienteering2 3:45:24 13.9(16:13) 22.38(10:04) 60526 /29c89%
  Biking2 1:53:00
  Watercize2 1:25:00
  Swimming2 1:09:31 2.0(34:46) 3.22(21:36)
  Field Checking2 39:00 1.78(21:54) 2.87(13:36) 55
  Cardio1 23:00
  Weights1 3:00
  Total7 9:17:55 17.68 28.46 66026 /29c89%

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Monday Sep 21, 2009 #

Biking 56:00 [3]

Two laps of the river trail at lunchtime. Legs were reminding me that Sunday was not their day of rest.

Sunday Sep 20, 2009 #

Orienteering race 2:43:24 [3] 10.3 mi (15:52 / mi) +350m 14:21 / mi

US Ultra-Long Championships

Rough on the way to #1, thinking, "if these are white woods...". Bobbled a bit leaving #2, but recovered well and was amazingly clean to #8. After a water break on the road, I turned an eight-minute leg into a 26-minute leg, effectively ending my run. Just for good measure, I made another big mistake on #10 (another 20-minute leg) and walk jogged the rest of the way back as my knee screamed on the downhill leg to the GO control and to the finish. 11th out of 16, but it should have been SO much better.

Field Checking (Control Pickup) 8:00 [1] 0.6 mi (13:20 / mi) +25m 11:48 / mi

Since my knee hurt, I volunteered to coordinate and ended up picking up only the GO control...

Saturday Sep 19, 2009 #

Orienteering 22:04 [4] *** 2.2 km (10:02 / km) +60m 8:50 / km

US Sprint championships.

Was worried about the leg, which complained every time I stood up yesterday afternoon/evening, but things went well. All of my mistakes were due to problems with the muscle above the neck combined with a bit of poor conditioning.

It took a while to get used to the 1:4000 map as I haven't done sprints in a long time and have never used that scale. I nearly overran #1, 2, and 4 before I caught on. Then I was clean, albeit sometimes slow (#3, #10, and #11) until my big boo-boo. Made about a 2.5 minute error at #12 and then a 20-30 second error at #13. Did get the "22 second bonus" on the run-in when I punched the lucky finish box, but they fixed that later.

Orienteering race 39:56 [4] *** 3.6 km (11:06 / km) +195m 8:44 / km

Middle event at US Sprint and Ultra-Long championships.

Curse Wisconsin and their Middle Championships. I came in 3rd US and could have won my first medal ever! Figures that I'd do well in the only non-championship race...

Was clean to each control, though I approached some (#1, #4, #8, #9 - especially, #12 and #13) very slowly to be conservative. On the other hand, it paid off.

Odd injury. A bad heel bruise as I stepped on a stick that went right through the sole of my shoe and was caught in my sock as well as sticking out the bottom some. Fortunately, this happened on the way to #13 so I didn't have to run for long that way. When I removed the stick at home, the hole in the shoe seemed to self-seal as well.

Field Checking (Control Pickup) 25:00 [1] 1.5 km (16:40 / km) +30m 15:09 / km

Control pick-up in the area near the Middle start.

Field Checking (Feature Retrieval) 6:00 [1] 0.4 km (15:00 / km)

Retrieval of man-made object used as feature on the Middle course. Would have gotten it the first time, but I wasn't aware that it was part of the pick-up duties.

Friday Sep 18, 2009 #

Cardio (Bike) 23:00 [2]

Slow ride on bike to try to work out the kinks in my left leg which was screaming due to the near cramps from yesterday coming home to roost. Riding for a while seemed to help.

Weights 3:00 [3]

Another quick trip to the abs area...

Thursday Sep 17, 2009 #

Swimming 34:51 [2] 1.0 mi (34:51 / mi)

Pool was warm, legs were tired and achy, and I didn't try for speed. Then I end up only 11 seconds off Tuesday's swim when I thought I was more "going for it". Maybe, like Bash and her running, I have only one speed.

Watercize 38:00 [1]

First day of new, shorter class. Started late - though earlier than before - so it's a bit short, but we'll see. Some leg muscles were sore and ready to cramp, but I made it through those exercises and was able to do the ones where we keep our legs more or less straight.

Wednesday Sep 16, 2009 #

Biking 57:00 intensity: (32:00 @2) + (25:00 @3)

Two laps of the River Trail. First was slow with Theresa as she had done a full workout this morning and we wanted to chat. The second was solo, slowed by traffic at the road crossing, but more sped up by taking out my aggressions from work.

Tuesday Sep 15, 2009 #

Swimming 34:40 [2] 1.0 mi (34:40 / mi) the swim conditioning slowly comes back...

Watercize 47:00 [1]

...sadly... class will be shorter as of this Thursday due to instructor commitments

...happily... class will start earlier and end half an hour earlier, eliminating some of the Tue/Thur morning rush at work

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