Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 31 days ending Mar 31, 2009:

activity	#	time	miles	km	+m
Running	19	20:04:06	11.89	19.13
Tai Chi	5	7:30:00
Cycling	8	6:10:00
Orienteering	5	4:53:17	15.43	24.84	895
Core	1	31:00
Strength	1	30:00
Total	27	39:38:23	27.32	43.97	895

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Tuesday Mar 31, 2009 #

Cycling 35:00 [1]
shoes: Clips

Crank arm is cranky.

Orienteering (Urban) 31:22 [2] *
shoes: Asics Gel-1140

Junior training session. Very fun. Did complete loop before running arround after other juniors.

Orienteering 25:00 [1] *
shoes: Asics Gel-1140

Monday Mar 30, 2009 #

Cycling 40:00 [1]
shoes: Clips

Roads were wet but was still fun.

Tai Chi 1:30:00 [1]

Sunday Mar 29, 2009 #

Orienteering long 1:29:27 [3] *** 11.84 km (7:33 / km) +425m 6:24 / km
shoes: Integrators

Of the races over the entire weekend I believe this was the most technically challenging. Here is the route gadget for the long and the splits on winsplits. For the most part I believe I picked good route choices. Of the entire weekend my biggest mistake was control 21 of this course.

Leg 21

I had caught up to Michael Lucente a few controls earlier and I knew that I needed to focus through these final short and technical controls. We had just spiked the last leg and were booking it through the dense vegetation. We reached the end of the trees and I noted that we were exactly to the right of the small circle of open woods in the middle of the clearing. Unfortunately this was the extent of my thoughts and I ran off in the wrong direction, costing me a minute and allowing Wyatt to slip ahead of me. In the final five controls I made the same mistake to a lesser extent going to 18 and 23, not slowing down and precision orienteering into the control.

Other then this particular segment of the long I felt comfortable at the speeds I was running. Staying on top of my map, reading ahead, taking each control smoothly. This in stark contrast of last year when I ran blue at the US team trials. On the long of that competition I mispunched three times. I had not been training nearly as much and couldn't handle the long distances. I was so happy every time I arrived at a water control that I forgot to punch the control.

On control twelve of the middle distance I had reached the spur that the control was hiding on top of and had started climbing the 6 contours to the top. It is impossible to tell just from the picture below but this entire leg was crisscrossed by many other legs of other courses. As a result there were runners everywhere going in all directions, none traveling in the same direction as me. I had to fight the urge to start fishing around and keep myself pointed in the direction I believed was right. I was extremely nervous approaching this control. The hill stretched on for farther then I expected and I still could not see any sign of a depression at the top. I reassured myself that I had not trained all this time only to make a bad mistake here and hoped that I had to go just a little bit further along the top of this ridge. I finally caught sight of a depression and found the control. It wasn't till I had verified the number on my control description sheet that I finally relaxed and continued on my course. This single control was of enormous help for my run on Sunday because there were numerous similar controls where you needed the confidence to find a pit or depression somewhere along a large spur.

Leg 12

C • good job 4

C • compass 7

Blue Day 2 - Splits

Saturday Mar 28, 2009 #

Orienteering (Middle) 35:38 [3] ** 5.3 km (6:43 / km) +215m 5:35 / km
shoes: Integrators

Another good race. I am having trouble breaking into the top 5. The orienteering here is relatively simple conisisting of big spurs and re-entrants and streams and fields. For the first time I fealt as though I was orienteering faster then I was running. There were a few sections over flats and up hills where I wanted to run faster but was arleady running at my limit. I focused on being smooth and precise taking the controls.

C • top 5 4

Orienteering 17:27 [3] ** 2.8 km (6:14 / km) +85m 5:25 / km
shoes: Integrators

A succesful relay with Jon and Emily. Crossed path almost 4 times with Andrew.

Running warm up/down 10:00 [1]
shoes: Integrators

Blue Day 1 - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite

Running warm up/down 15:00 [1]
shoes: Integrators

Orienteering (Sprint1) 15:04 [3] ** 2.5 km (6:02 / km) +95m 5:04 / km
shoes: Integrators

No big mistakes. Started to tire towards last 4 controls but tried to keep up speed. No big mistakes.

Orienteering 13:19 [3] * 2.4 km (5:33 / km) +75m 4:48 / km
shoes: Integrators

Easy orienteering. Lots of trail running. Not very complex.

Wednesday Mar 25, 2009 #

Cycling 1:08:00 [1]
shoes: Clips

Testing my clips out. Amazing how much more power you get.

C • Sprint relay on Saturday 3

Tuesday Mar 24, 2009 #

Running tempo (10k pace) 35:00 [2]
shoes: Asics Gel-1140

Running warm up/down 37:00 [1]
shoes: Asics Gel-1140

Strength (Quads) 30:00 [1]

Went to sports doctor because I've been having problems with discomfort in my knees. Doctor said right away I had mild Patellofemoral Pain Syndrome, the major cause being accessive training before quads can strengthen. Thus I am strengthening quads with targeted strength excercises, stretching and biking more.

C • I wouldn't worry much 2

Monday Mar 23, 2009 #

Running 26:00 [1]
shoes: Asics Gel-1140

Running 24:00 [2]
shoes: Asics Gel-1140

Sub 24min home. Not sure exactly cause I stopped at a traffic light to unzip my jacket.

Running 41:00 [1]
shoes: Asics Gel-1140

New loop down along the river. Still quite a bit of ice on the bike paths. Going to be another week or so.

Tai Chi 1:20:00 [1]

Saturday Mar 21, 2009 #

Cycling 37:00 [1]
shoes: Integrators

Biked to and from the map with Emily.

Orienteering 1:06:00 [1] **
shoes: Integrators

Orienteering on the permanent course. However the course is not as permanent as we expected as none of the flags we'd originally placed out have survived the winter. The terrain wasn't much fun to run on. In fact I had to stumble my way through most of the course due to the large amount of snow still to melt in there. Often I'd sink right through to my knees.

Cycling 40:00 [1]
shoes: Integrators

Friday Mar 20, 2009 #

Running 28:00 [1]
shoes: Asics Gel-1140

Running 32:00 [1]
shoes: Asics Gel-1140

Thursday Mar 19, 2009 #

Running 26:00 [1]
shoes: Asics Gel-1140

Running 35:00 [2]
shoes: Asics Gel-1140

Tried 30 seconds on, 30 seconds off for first time. Approx 30 minutes.

C • good workout 1

Wednesday Mar 18, 2009 #

Running 25:00 [1]
shoes: Asics Gel-1140

Running conditions are near perfect. At this rate in a few more days my daily commute will be snow free!

Running 30:00 [1]
shoes: Asics Gel-1140

Tuesday Mar 17, 2009 #

Running 28:30 [1]
shoes: Asics Gel-1140

Running 32:30 [1]
shoes: Asics Gel-1140

Monday Mar 16, 2009 #

Running 25:00 [2]
shoes: Asics Gel-1140

To school running moderately fast in order to get to calculus test on time (good motivation).

Running warm up/down 10:00 [1]
shoes: Asics Gel-1140

Running 11:58 [3] 3.0 km (3:59 / km)
shoes: Asics Gel-1140

Tried running 3k. First time since grade 10. Lots of room for improvement. Last 500 m was slightly uphill, against the wind and under construction. Once the snow along the river melts I will use the bike paths. Surprisingly, my min/km was slower then the 5k I ran a week ago. This most likely because this race was more spur of the moment and I had already run to school just before.

C • Coaching 3

C • JWOC Ukrainian Team vs Canadian Team 10

Running 27:30 [1]
shoes: Asics Gel-1140

Run home

Tai Chi 1:20:00 [1]

Sunday Mar 15, 2009 #

Running 54:00 [1]
shoes: Asics Gel-1140

Easy run over sunset.

Saturday Mar 14, 2009 #

Running 27:00 [1]
shoes: Asics Gel-1140

Easy run with cousin and uncle for once.

Friday Mar 13, 2009 #

Cycling 40:00 [1]
shoes: Asics Gel-1140

Thursday Mar 12, 2009 #

Running 1:10:00 [1]
shoes: Asics Gel-1140

Running before and after intervals.

Running intervals 23:00 [3]
shoes: Asics Gel-1140

Was late meeting Robbie. Ran 3x3min with Robbie, 2x3min after. 2 min breaks.

Wednesday Mar 11, 2009 #

Running 31:00 [1]
shoes: Asics Gel-1140

Running 31:00 [2]
shoes: Asics Gel-1140

Wind was super strong. I was moving my arms and legs but wasn't going faster then normal walking speed.

Running warm up/down 11:00 [1]
shoes: Asics Gel-1140

Core 31:00 [4]
shoes: Asics Gel-1140

Core with Robbie.

Tuesday Mar 10, 2009 #

Running 26:00 [1]
shoes: Asics Gel-1140

Running conditions are best so far this year. Winter is loosing its grip!

Running 25:00 [1]
shoes: Asics Gel-1140

Monday Mar 9, 2009 #

Running 30:00 [1]
shoes: Asics Gel-1140

Almost exactly 30 min to school today. Conditions are still good from the weekend.

Running 30:00 [1]
shoes: Asics Gel-1140

Easy run home. Legs feel... tight.

Tai Chi 1:30:00 [1]

Saturday Mar 7, 2009 #

Running warm up/down 1:29:30 [1]
shoes: Asics Gel-1140

Ran 5 km to and from race plus warm up and cool down in the farm.

Running race 19:24 [4] 5.0 km (3:53 / km)
shoes: Asics Gel-1140

Good race. I would have been hard pressed to beat the 19 minutes. Robbie started to drift ahead just after the halfway mark. I don't think I've ever run 5k that fast.

C • Sweet Race 6

- Splits