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Training Log Archive: j-man

In the 7 days ending Aug 15, 2009:

activity # timemileskm+m
  Orienteering4 3:35:27 17.56(12:16) 28.26(7:37) 890
  Run5 2:31:02 2.93 4.71 85
  Weight training1 30:00
  Total6 6:36:29 20.49 32.97 975

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Saturday Aug 15, 2009 #

Orienteering 40:00 [3] *** 4.0 km (10:00 / km) +210m 7:55 / km
shoes: August 2009 Integrators

Middle qualifier model. Orienteered quite well this time. Easy in the woods. Did walk up to the start, which was about a 100 climb over ~300 meters.

With only a regular Band-Aid, a little heel discomfort.

WOC 2009 Middle Qual Model0001


Here is the straighline distance across the mapped terrain here in Hungary:

It corresponds to this:

Which is approximately 17.25 miles wide.

Coincidentally, so is this:

Friday Aug 14, 2009 #

Run warm up/down 15:00 [2]
shoes: August 2009 Integrators

To/from the course with Ross.

Orienteering 41:15 [4] *** 6.0 mi (6:53 / mi) +200m 6:14 / mi
shoes: August 2009 Integrators

Controls 1-4, 8-F on Kisfennsik.

So much better than yesterday. No problems and easy orienteering.

WOC 2009 Long Qual Training

Run 8:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Run to the start with Wyatt.

Orienteering 14:12 [4] **** 2.3 km (6:10 / km) +80m 5:16 / km
shoes: Inov-8 Mudlcaw 330 August 2009

More good orienteering at Komlosteto. Ran a little harder than I intended.

Only part that was tricky was 9-14.

Heel felt fine during both trainings, but my treatment came off after this training.

WOC 2009 Sprint Training (Komlosteto)

Thursday Aug 13, 2009 #


Balter may not be here, but he is not forgotten.


Run warm up/down 2 [2]
shoes: August 2009 Integrators

To/from the training.

Orienteering 1:00:00 [3] **** 5.7 km (10:32 / km)
shoes: August 2009 Integrators

Deplorable training at Olasz-kapu.

This training did very poorly on the quality to pain in the butt scale. It took forever to get there, we had to pay to get on the death-defying road, and the map had many irregularities, including, I think, geometry ones. Which would be hard to believe. After 10 controls I started to do better, but was no longer engaged.

WOC 2009 Middle Training0001


No more training today. By the time we got back much of the day was gone.

So was my blister, so just as well.

Used the Band-Aid Activ-Flex on the heel afterward. It would be very comfortable the next day.

Wednesday Aug 12, 2009 #

Run warm up/down 10:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Warmup before some long distance training. To the start.

Orienteering 1:00:00 [3] *** 6.6 km (9:05 / km) +400m 6:59 / km
shoes: Inov-8 Mudlcaw 330 August 2009

First Hungary training. Bukkszentkereszt.

A lot of contours on this map, with one of the steeper areas in the area on the west side.

Took this at a moderate pace, walking the steeper hills. Orienteering was rather straightforward and the running a lot of fun. So much so, that I ran well past #4. Did controls 1-6, 9, and then most of the way to the finish. On the way to the finish I ran up a hill that I soon noticed was covered with foot-high blackberries. I was tempted to stop, but kept going until the top of the hill, and stopped there.

Unlike French Creek, blackberries there were easy to run through and covered with berries.

WOC 2009 Route Choice Training0001

Run warm up/down 10:00 [2] 1.5 mi (6:40 / mi)
shoes: Inov-8 Mudlcaw 330 August 2009

To and from the sprint training with Ross.

Run 18:00 [4] **** 2.3 km (7:50 / km) +85m 6:36 / km
shoes: Inov-8 Mudlcaw 330 August 2009

Sprint training at Miskolc-Tapolca. (Cave Baths).

First portion of the course was very tough, not helped by not having controls or stakes out there. Still, I think I did OK. And after 5, I was generally much more confident.

This mapping and terrain will be tricky on the sprint.


Developed a nasty blister from the new Inov-8s on the right heel.

Tuesday Aug 11, 2009 #


Arrived at Miskolc.

Monday Aug 10, 2009 #

Run 30:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills.

Weight training 30:00 [3]

10 minutes machines, 20 minutes circuits, with the one leg thing.

15 pounds on everything. Right hamstring tight going in, so took it easy on squats and lunges.

Sunday Aug 9, 2009 #

Run 1:00:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills. Alien Resurection.

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