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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mgb

In the 7 days ending Dec 3, 2011:

activity # timemileskm+m
  Running5 3:04:44 16.65(11:06) 26.79(6:54) 130
  Orienteering3 2:31:03 12.2(12:23) 19.63(7:42) 304
  Strength2 50:00
  Cycling1 30:00 7.88(3:48) 12.68(2:22)
  Total7 6:55:47 36.72 59.1 434

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Saturday Dec 3, 2011 #


Phil put on a great event with a sprint format. Two courses that set you up for a chasing start final. It was a great map and fun courses.

I am pretty happy with how the day went. The competition was much tougher than usual for a local event so my placement was not stellar, but relative to the competition I am pretty happy with my placement. My orienteering went pretty well, and it was mostly the speed factor that made me loose time.

I did not feel anything when it comes to the ankle, so that was really great.
10 AM

Orienteering race 19:38 [3] 1.51 mi (13:00 / mi) +60m 11:34 / mi

This course was a little bit easier, and was more about running. Felt like I did it pretty well though, with pretty good flow. Getting tired by 8.


Orienteering race 29:16 [3] 2.31 mi (12:40 / mi) +66m 11:38 / mi

This was the first course I ran, and probably my weakest run. Did small mistakes on 7 and 17.


Running warm up/down 10:00 [3] 0.5 mi (20:00 / mi)

12 PM

Orienteering race 25:43 [4] 2.32 mi (11:05 / mi) +84m 9:58 / mi

I started 25 seconds before Peter. With that as a great motivator, I started fast and was able to keep it up pretty well. Hardly any orienteering mistakes (except 5), so I was able to keep ahead of Peter and I did not see him anymore after looking back on my way to 8. Only 4-5 minutes behind the winners for this sprint leg, which is is great for me.


Running warm up/down 10:00 [3] 0.5 mi (20:00 / mi)

Thursday Dec 1, 2011 #

6 PM

Running intervals 1:20:00 [4] 5.0 mi (16:00 / mi)

I thought about breaking this up into more training items, but decided it would be too complicated. This included at least 30 minutes of warm up and about 30 minutes of actual interval running.

First time at the BU track training intervals with the CSU gang, including Ian, sgb and Brendan. It was an easier first time to get people used to the track and to interval running. Did the following program:

2x200: 42, 42 (5:38 min/mile)
4x400: 91, 95, 97, 98 (6:23 min/mile)
2x200: 47, 45 (6:10 min/mile)

Most people were faster than I. Really only one other guy kept the same pace as I did. That will be a great motivator though, how much closer I can get to the faster gang.

Wednesday Nov 30, 2011 #

6 PM

Running 30:00 [3] 4.0 mi (7:30 / mi)

Running on the treadmill. Ankle still tender today, but actually feeling better after run.

Strength 25:00 [3]

Abdominal Machine - 140 lbs, pull down (cable) 70 lbs, Lat pulldown - 110 lbs, Wrist Curl - 15 lbs, Reverse Wrist Curl - 10 lbs , 45 Degree Hyperextension - 25 lbs

Tuesday Nov 29, 2011 #

6 PM

Running 54:44 [4] 6.64 mi (8:14 / mi) +130m 7:46 / mi

Regular Tuesday route, keeping pretty good pace.

I stepped into a pothole about 2.5 miles into the route on a dark section. Not as bad as what I have done in the past, and I could continue running, but the ankle is somewhat tender after the run. Hope to recover for Thursday intervals.

Monday Nov 28, 2011 #

6 PM

Cycling 30:00 [3] 7.88 mi (3:48 / mi)

Biking at the gym

Strength 25:00 [3]

Abdominal Machine - 140 lbs, Dip Assisted - 80 lbs, Lateral raise (dumbbell) - 2x25 lbs, Seated Row - 110 lbs, Shoulder shrug - 35 lbs, Pec Fly - 130 lbs, Back Fly - 100 lbs, Plank

Sunday Nov 27, 2011 #

10 AM

Orienteering race 1:16:26 [3] 6.06 mi (12:37 / mi) +94m 12:02 / mi

I totally messed up going to 2 today. I inverted a contour, and got off track. Then I ran into a trail intersection, with one of the trails having blazes. Since it had blazes, I was sure it was going to be on the map, but that was a bad assumption. Well one branch with the blazes was on the map, while the unblazed part going out of the intersection was also on the map, while the other blazed part was not. Finally I found my way back to the roadway, to get fully reoriented. I lost about 8 minutes on this control.

I was pretty unmotivated after such a big miss, but I finished the rest of the course without any major errors.

Checking the splits from the NEOC site, and somehow it doesn't have my splits registered. I printed them when I finished so I know my stick had them.

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