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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Apr 30, 2006:

activity # timemileskm+m
  Run18 15:35:58 101.33 163.07 527
  Orienteering8 11:48:29 55.84(12:41) 89.87(7:53) 2955
  Map Hike/Run3 2:55:00 12.08(14:29) 19.44(9:00)
  Weight training2 1:15:00
  Total24 31:34:27 169.25 272.38 3482

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Sunday Apr 30, 2006 #

Orienteering race 2:32:00 [3] **** 18.0 km (8:27 / km) +610m 7:13 / km
shoes: New VJ Spikes

Long O Champs.

Better run than the day before, but more manifestations of the same problem. I lost several minutes on the long route choice leg back from 4. Not only did I not take the best route, I didn't take the 2nd best, or a route anyone else would have considered. And, I didn't see any midcourse corrections. Really stupid.

I felt pretty good throughout. Probably could have pushed a little harder in the middle, but there was no need. I did begin to feel incipient cramping during the late marsh crossing and thereafter slowed down and grew tentative.

The final climb up the hill was a killer, not due to fatigue but mainly due to the fact that various leg muscles (calves, quads) threatened to cramp. Luckily, nothing debilitating.

Also, got a branch up my nose and a mean elbow contusion.

Had three gus, and one cup of water at each water stop on my course, plus 1 cup at two other aid stations I came across. (two cups of water were actually 50% gatorade/50% water.)

Should have been sufficient hydration?

Saturday Apr 29, 2006 #

Run warm up/down 35:00 [1] 3.5 mi (10:00 / mi)
shoes: New VJ Spikes

warmup before the short champs.

Orienteering race 47:30 [4] **** 5.09 km (9:20 / km) +175m 7:58 / km
shoes: New VJ Spikes

This was naski. Just pretty poor.

I was good before the road crossing, but a little sloppy on a few of the next ones, before hosing 9.


1) Poor planning. I have recently become pleased with my quick route choice planning - probably helpful in sprints and DVOA local meets, but not good here. I didn't even see the right trail route, and while it may not have been optimal, I should have considered it.
2) Parallel mistakes. My plan, as it was, involved keying off the cliffs on the left and noticing the squeezing of the contour shelf. I did not pace count, and when I saw likely cliffs off to my left, started looking for the control. Several minutes later, after I had started walking around, I could piece together what happened.
3) Bad compass. On the "spur" control and the one after it, my compass work was poor. The contours didn't match up with what I expected but I disregarded my compass altogether.

Run warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
shoes: New VJ Spikes

Cooldown back to parking.

Thursday Apr 27, 2006 #

Run 1:00:00 [1] 9.33 km (6:26 / km)
shoes: VJ Spikes

Easy run at Tyler with Anne (with small loop on red trail) into Ridley.

Tuesday Apr 25, 2006 #

Run 1:06:00 [3]
shoes: Old Asics

TNT. This deserves more detail, but I had to get some training posted this week, with two days off (one intentional, and last night not -- our guests stayed late.)

This run provided "PRs" out and back for this route.

3.06 miles out: 19:49
3:06 miles back: 19:34

Out was definitely 3ish - I didn't start out that hard, so it would likely have been faster. Back was harder work - that was likely a level 4 effort. Still, I felt smooth and strong. The only thing was that the legs felt a little bit heavy. Some day I will try running this hard. (Maybe when Speedy comes.)

Sunday Apr 23, 2006 #

Orienteering race 1:38:00 [4] **** 11.3 km (8:40 / km) +400m 7:22 / km
shoes: New VJ Spikes

Blue at Brandywine.

I actually thought I was having a decent run, but the time tells a different story. I did have some problems but I felt like I was running briskly enough to easily do 8 minutes/k in that terrain. I did get tired over the last 2 K but even that shouldn't have made things that slow.

Speedy beat me by 5 minutes or so.

Map Hike/Run 25:00 [2] *** 3.0 km (8:20 / km)
shoes: New VJ Spikes

Control pickup at Brandywine.

Saturday Apr 22, 2006 #

Orienteering 1:18:16 [3] **** 7.94 mi (9:51 / mi) +300m 8:49 / mi
shoes: VJ Spikes

Hacked around the blue course at Silvermine. I started out great and was going too fast through 3. 4 was pretty bad, and after that I just fubled around. Had to tie my shoes five times and that didn't help the flow.

Orienteering race 15:02 [4] **** 2.26 km (6:39 / km) +60m 5:52 / km
shoes: VJ Spikes

1.5 minutes after finishing blue and went and did the sprint. The legs lost any zip on the way to the second control. I really didn't like the map -- it just didn't seem to communicate what I was seeing or give things a real "sprint" feel.

Friday Apr 21, 2006 #

Run 45:00 [3] 9.04 km (4:59 / km)
shoes: Reeboks

Had intended to ride the bike today, but it appears to have a flat. Then I intended to do an easy run over to the track and do a couple loops, but there was a gaggle over there, so I just ran to Tyler, again, and over the trails. A dismal evening, but despite being cloudy, I could still make out the trails.

Thursday Apr 20, 2006 #

Run 1:28:05 [3] ** 17.2 km (5:07 / km)
shoes: VJ Spikes

TNT with Vadim. Wanted to do a long, easy run. We ended up doing a long, moderate run. I felt good, but especially through the middle of the run. Because we went so far north, and we came back on the eastern shore of the creek, I thought it wise to push the pace a bit. We did make it back just in time (before it got really dark) so the pacing was necessary, if faster than expected.

Wednesday Apr 19, 2006 #

Weight training 40:00 [2]

Mostly the same as last week, but with more lunges (2x20x20 and 1x30x20) and more chest. Again, up to 275 on leg press (4x20)

Should do a warmup. Had calf discomfort, unsurprisingly, after jumping on the leg press early.

Run 25:00 [2] 2.92 mi (8:34 / mi) +93m 7:47 / mi
shoes: Reeboks

7 mph, 2%

Run 25:00 [2] 2.92 mi (8:34 / mi) +93m 7:47 / mi
shoes: Reeboks

7 mph, 2%

Tuesday Apr 18, 2006 #

Run 1:07:00 [2] 12.7 km (5:17 / km)
shoes: Old Asics


Ran most of the way down to the bridge with Jim, pulling ahead at 50% down.

Pushed a bit on the way back but GI deteriorated rapidly. Peeled off at the restaurant to find a spot in the woods. Timed it perfectly to join up with Jim again for an initially awkward finish.

Apparently, according to GPS, route is 4.96 K and down to the trail from Sandy's is 1.14 K.

Monday Apr 17, 2006 #

Run 39:10 [2] 7.1 km (5:31 / km)
shoes: Adidas

To Tyler

Saturday Apr 15, 2006 #


Fair Hill

Map Hike/Run 30:00 [1] 4.0 mi (7:30 / mi)
shoes: VJ Spikes

Control pickup and running around.

Friday Apr 14, 2006 #

Map Hike/Run 2:00:00 [1] *** 10.0 km (12:00 / km)
shoes: VJ Spikes

Hanging for tomorrow's meet.

Thursday Apr 13, 2006 #

Run 1:00:00 [3] 12.04 km (4:59 / km)
shoes: VJ Spikes

TNT, Media Edition.

Great time. Ran with Vadim, Greg, and Tom around Tyler. We did 4x100 strides at the end.

The best week of TNT yet!

Wednesday Apr 12, 2006 #

Weight training 35:00 [2]

Hard on the legs, with some upper body.
Up to 275 on leg press, 4x20
30 lunges with 20

Run 25:00 [2] 2.92 mi (8:34 / mi) +93m 7:47 / mi
shoes: Reeboks

7 mph, 2%

Run 25:00 [2] 3.08 mi (8:07 / mi) +148m 7:04 / mi
shoes: Reeboks

first 20 minutes at 7 mph, 3%; last 5 minutes at 9 mph, 3%

Tuesday Apr 11, 2006 #

Run 1:24:00 [3] 10.0 mi (8:24 / mi)
shoes: Old Asics

TNT Old Skool. This was a nice workout. Power inducing. We went on the eastern side of the creek and up and down the hills. I did fartlek like stuff, accelerating up and on flats, and occassionally circling back to being up the rear. Went down to the bridge below the resaurant and then back on the road.

Monday Apr 10, 2006 #

Run 47:45 [2] 6.0 mi (7:58 / mi)
shoes: Adidas

To Tyler.

Did two hills (up to tree on tight, just before the peak, from orange trail).
238 first
308 recovery (down)
234 second

Then back.
One final sidewalk hill, to electrical box on right

May need to wear O shoes for running at Tyler. The Adidas have a too high heel.

Sunday Apr 9, 2006 #

Run warm up/down 10:00 [1] 1.2 mi (8:20 / mi)
shoes: New VJ Spikes

warmup before classic

Orienteering race 1:39:30 [4] **** 12.8 km (7:46 / km) +480m 6:33 / km
shoes: New VJ Spikes

Unlike the day before, I thought this was actually a good race right afterwards. I guess the errors seemed more spread out over a longer race and so they didn't appear as dramatic. But errors there were, and stupid ones.

SF had a bravura perforamance. I couldn't have touched that.

Saturday Apr 8, 2006 #

Run 12:00 [1] 1.4 mi (8:34 / mi)
shoes: New VJ Spikes

Warmup before NEOC middle distance.

Orienteering race 52:50 [4] **** 5.6 km (9:26 / km) +220m 7:53 / km
shoes: New VJ Spikes

NEOC "middle."

One of the highest control densities I've seen - 25 CPs in under 6 K. All those controls and some crappy terrain made for slow times.

I took it hard out of the gate and was banging things out well through ~5 controls. Then, when I congratulated myself on my immaculate concentration, I saw Brendan, congratulated myself on catching up to him, and proceded to bomb the control. Then, trying to recover, and without much of a plan, screwed #8 (a hard control in an area where the contours are weird.) After than I slowed down a bit, but concentrated on "grinding" it out. Relatively clean after that.

When my watch rolled over 50 minutes, I determined I stunk up the woods and was pretty sure I had a poor performance. I was truly amazed to have won the day because it felt like a bad race given two seemingly badly hosed controls.

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: New VJ Spikes

before relay

Orienteering race 14:21 [5] **** 2.1 km (6:50 / km) +80m 5:44 / km
shoes: New VJ Spikes

Sprint relay leg C. Started a bit after all the top teams. Ran into the cluster of controls at the start and realized I was well to the right of mine. After that I was pretty clean except for the penultimate control (although maybe one or two slightly bad routes.) Caught up to Andy Hall going to 2 and he was with me most the time.

Thursday Apr 6, 2006 #

Run 1:00:00 [2] 7.4 mi (8:06 / mi)
shoes: Adidas

TNT Tyler with Jim

Wednesday Apr 5, 2006 #

Run 41:00 [2] 5.2 mi (7:53 / mi)
shoes: Adidas

Over to Tyler and a little time on the white trail. Minor ankle twists on both ankles (it is a steep trail!)

One hill at finish.

Monday Apr 3, 2006 #

Run 45:00 [2] 5.0 mi (9:00 / mi)
shoes: Adidas

Ran with Dasha to track. Did 5 lane 7 loops and back into a downpour and lightning.

Sunday Apr 2, 2006 #

Orienteering race 1:18:00 [3] **** 9.9 km (7:53 / km) +360m 6:40 / km
shoes: VJ Spikes

Pig Classic.

Ok race. Intended to take it a little easy, but be clean. Unfortunately, blew 4 minutes on first control. Much of the rest of the course I kept thinking about it, convinced that something was not right about the control.

Most of course an easy level 3 effort. About 2 minutes of additional problems?

Orienteering warm up/down 25:00 [1] *** 2.2 mi (11:22 / mi)
shoes: VJ Spikes

(Includes warmup.)

Went back ou to check #1. I think control was in the right place, but the map is not correct there. The contours are a bit off. I would not have put a control there -- not based on arm chair setting and definitely not after a site visit.

But, most people (and me too) should have had no problem with the control. But because I did, I'm still annoyed at it.

Saturday Apr 1, 2006 #

Run 40:00 [1] 4.0 mi (10:00 / mi)
shoes: VJ Spikes

20 minute warmup before sprint, cool down, plus warmup/down after relay.

Run race 15:58 [5] **** 2.9 km (5:30 / km) +100m 4:42 / km
shoes: VJ Spikes

Pig Sprint.

An OK-good race. It seemed at most competent when I was running it; relative results better than I expected. Bobbled 1 and 3, but generally methodical after that. Plus side was that I pushed hard; downside was that same speed would have felt easier last fall.

Orienteering race 48:00 [4] **** 6.5 km (7:23 / km) +270m 6:07 / km
shoes: VJ Spikes

Pig relay.

Good race. Pushed well throughout a pretty tough course. Missed some tweaks to my route choices that would have saved ~30 secs a couple of times. Also, hard to generate speed. After clambering up the hills took a while to get legs and head in gear.

A few other small bobbles, but pleased with performance.

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