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Attackpoint - performance and training tools for orienteering athletes

Training Log: tchristopherson

In the last 7 days:

activity # timemileskm+m
  Running3 1:30:32 10.3(8:47) 16.58(5:28)
  Orienteering1 51:45 3.23(16:01) 5.2(9:57)
  Other2 50:00
  Armchair Orienteering1 15:00
  Total6 3:27:17 13.53 21.78
  [1-5]6 3:12:17
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Tuesday Feb 21 #

6 PM

Running intervals 37:18 [5] 3.92 mi (9:31 / mi)
ahr:173 max:198 shoes: Black Asics Gel-Excite 4

The workout was supposed to be 3x or 4x mile repeats, but when the option was offered for a 2x 800m, 4x 400m, 2x 800m, I opted for that. The shorter, speedier stuff will be more helpful for my race on Saturday.

Unfortunately, I did a poor job of pacing myself through the workout. I had to take a break before the last 400, so I chose to cut the last two 800's down to one 800 and some strides. But in my 800 I absolutely hit a wall not quite 500m in. I stopped there because there was no point to continuing through at such a slow pace and dying while doing it. After a few recovery laps, I did 2 laps of strides on the straightaways.

Splits:
800m - 3:01, 3:01
400m - 84, 86, 89, 85
800m attempt - 1:49 at speed

Takeaways:
1. Although I'm not super duper slow, I can't sustain these paces for that long. I think it would have been better to go for 3:05 800's and 88 400's. Having a race under my belt will help give me a better idea of what times to shoot for in my intervals.
2. I need to make sure I'm getting the right amount of food. My eating schedule has been somewhat all over the place, and I definitely did not get enough sustenance today before the workout.
3. I need to keep an eye on my L hip. It's been hurting since Sunday's broomball game. Although I don't think it's anything serious, the workout definitely aggravated it, so it'd be smart to pay attention to it.

Running warm up/down 7:07 [2] 0.68 mi (10:28 / mi)
ahr:158 max:168 shoes: Black Asics Gel-Excite 4

Running back to my building
9 PM

Other (Football) 20:00 [2]

Intramural flag football game. I exceeded my own expectations! I scored my team's first touchdown, intercepted a throw that would have resulted in a touchdown for the other team (and blocked another one!), got flags off of 2 people, and accidentally bodied my own teammate to the ground. Fun times all around, and pretty low key since I was only on the field half the time.

Sunday Feb 19 #

1 PM

Running 20:45 [3] 2.64 mi (7:52 / mi)
shoes: Black Asics Gel-Excite 4

Running to Henry St!
2 PM

Orienteering 20:39 [2] 1.46 mi (14:09 / mi)
shoes: Black Asics Gel-Excite 4

Helping out with the Navigation Games training at the Fells! The first exercise was a navigationally-simple warm up.

I should have brought my o-shoes with me; running in the snow with my trainers was slippery.

Armchair Orienteering 15:00 [0]

2nd exercise was going over keeping the map oriented and making a plan for how to get to various controls. I worked with two of the kids and after turning to correctly orient ourselves and our maps, we discussed route choices.

Orienteering 31:06 [2] 1.77 mi (17:34 / mi)
shoes: Black Asics Gel-Excite 4

Final exercise was an almost-relocation exercise for the kids. I led two of them, and they followed along on their maps, trying to keep track of where we were at all times. They were doing well with that, so towards the end I modified it so that we were stopping at less-obvious features, and not always trail intersections.
9 PM

Other (Broomball) 30:00 [3]

Broomball game! The other team actually showed up this time, so we had a legit game and it was intense. We won 3-1, I scored, and I fell too many times to count. I have nice lumps on both my knees from landing on the ice, and a tender bruise on my hand from someone else's stick.

For those who need reassurance that this is indeed a sport, please reference the following: https://www.youtube.com/watch?v=dkeqde4Im5o

(It should also help clarify how easy it is to fall.)

Saturday Feb 18 #

Running 25:22 [3] 3.06 mi (8:17 / mi)
ahr:170 max:183 shoes: Black Asics Gel-Excite 4

Feeling A LOT better by mid-afternoon, so I took a shake out run to BU, along the river

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