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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Apr 21, 2009:

activity # timemileskm+m
  Run6 5:46:00 17.0 27.36
  Orienteering4 3:50:21 12.78 20.56 715
  Bike1 1:00:00
  Hike2 35:00
  Weight training1 20:00
  Total7 11:31:21 29.78 47.92 715

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Tuesday Apr 21, 2009 #

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Level 8 hills.

Weight training 20:00 [3]

Leg extensions and leg curls, plus three+ circuits with 20. The additional weight did produce some soreness.

Monday Apr 20, 2009 #

Event: CSU Pine Banks Park-O
 

Bike 1:00:00 [2]

Level 8 hills

Run warm up/down 22:00 [2]
shoes: Salomon SpeedCross 2 2009

Warmup before the CSU Park O, and including an 8 minute run over to pick up my car.

Orienteering race 20:40 intensity: (12:00 @3) + (8:40 @4) *** 2.7 km (7:39 / km)
shoes: Salomon SpeedCross 2 2009

CSU Park O

Run warm up/down 14:00 [2]
shoes: Salomon SpeedCross 2 2009

Cooldown after the sprint.

Sunday Apr 19, 2009 #

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Real light warmup.

Orienteering race 1:29:37 [4] **** 10.4 km (8:37 / km) +435m 7:08 / km
shoes: Spring 2009 Integrators

2009 West Point Blue long.

A so-so race. A lot of 30 second to 1 minute errors, and a 3 minute and 1.5 error. Very few legs were clean. But, I did limit the damage, unlike others. I thought my road run to 9 7 was an inferior route (and I still do) but I was pretty clean on it, so I guess that is something.

I was doing a very bad job on running down hills with rock or cliffs. I just can't let go. I wonder if WP last year broke my will?

I did like the course very much. That makes three in a row (I mostly liked the middle, despite my frustration.)

Classic: Blue - Splits

Saturday Apr 18, 2009 #

Event: West Point A-Meet
 

Run warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009

Easy warmup before the sprint. I could have done some more, but it was warm.

Orienteering race 16:44 intensity: (5:00 @3) + (10:44 @4) + (1:00 @5) **** 2.56 km (6:32 / km) +105m 5:25 / km
shoes: Salomon SpeedCross 2 2009

West Point Sprint.

Hike warm up/down 25:00 intensity: (20:00 @1) + (5:00 @2)
shoes: Spring 2009 Integrators

Warmup before the middle. Mostly a walk to the start, with a little jogging. Very warm.

Orienteering race 43:20 intensity: (5:00 @2) + (35:00 @3) + (3:20 @4) **** 4.9 km (8:51 / km) +175m 7:30 / km
shoes: Spring 2009 Integrators

2009 West Point Blue Middle.

Very frustrating race.

Sprint: Red Blue - Splits

Middle: Blue - Splits

Friday Apr 17, 2009 #

Orienteering 1:00:00 [3] ****
shoes: Salomon SpeedCross 2 2009

Great training with Hammer, Eddie, and hkleaf at Spook Swamp (Sebago).

Most of it was relocation, which was very useful. It was especially useful in that it induced me to take in a lot of terrain features while following along behind hammer--more so than when orienteering solo or when running through terrain normally. It really helped my visualization and sense of distance.

Not all of this was orienteering (some was running) and some was easier than 3, although a little was at 4.

Thursday Apr 16, 2009 #

Run 1:00:00 intensity: (57:30 @2) + (2:30 @4)
shoes: 9 2007 Saucony

Normal level 8, but faster on the last 4 minutes. All systems go and felt good.

Wednesday Apr 15, 2009 #

Run 2:50:00 intensity: (2:10:00 @2) + (30:00 @3) + (10:00 @4) 17.0 mi (10:00 / mi)
shoes: Salomon SpeedCross 2 2009

Decided to do a 3 hour run today. So I did, more or less.

It miraculously worked out to 17 miles, which is kind of slow, but that trail that I got on around midway was killer.

The last hill I practically had to crawl up.

http://www.gmap-pedometer.com/?r=2731927

Hike 10:00 intensity: (5:00 @2) + (5:00 @4)
shoes: Salomon SpeedCross 2 2009

These are the portions when it was too steep and/or gnarly to run.

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