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Attackpoint - performance and training tools for orienteering athletes

Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Stretching1 4:00:00
  Orienteering2 55:00 4.14(13:16) 6.67(8:15) 10828 /30c93%
  Strength exercises1 33:00
  Running2 30:20 2.5(12:08) 4.02(7:32)
  Walking1 15:00 0.5(29:59) 0.81(18:38)
  Total5 6:13:20 7.14 11.5 10828 /30c93%
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Tuesday Feb 28 #

5 PM

Orienteering 37:26 [4] *** 2.9 mi (12:54 / mi) +63m 12:05 / mi
spiked:18/18c

Bayfront. Brown course from June 15, 2014 (which I hadn't run before). 4.4 km. Grass was surprisingly high, From an inch or two to six inches, making running more difficult. Nevertheless, maintained a steady pace throughout, only occasionally walking a couple of steps in the most heavily vegetated parts. Didn't push it more than an ordinary run. Believe I nailed all the controls.

This is obvious, but it would be so much better if I could run most of my runs through terrain, reading a map. I felt very steady, reading the map only when necessary, and doing so on the run. Sure, the familiarity with this park helped, but I think just having run an O-race at Berkeley two days ago helped more. Doing something this two or three times a week would make a huge difference.

Bushes have expanded quite a bit since this event, making some of the control sites a bit inaccurate. Remapping needed before this park is used again.

On the day of the event, winning time was 4052 by Lauren Knight. Nick Corsano was third in 4453, Evan C 4th in 5016.

[Orienteering training]

Running warm up/down 14:00 [2] 1.1 mi (12:44 / mi)
shoes: Salomon SC 3 Bl/Bl

Warm up: 8 min, .75 mi

Cool down: 6 min, 0.35 mi

Sunday Feb 26 #

Orienteering race 17:34 [5] *** 2.0 km (8:47 / km) +45m 7:54 / km
spiked:10/12c shoes: Salomon SC 3 Bl/Bl

UC Berkeley. Sprint A.

Friday Feb 24 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance.

10 AM

Running (Easy distance) 13:20 [3] 1.2 mi (11:07 / mi)
shoes: Salomon SC 3 Bl/Bl

Local terrain: old jeep trail loop. Just loosening up. Legs felt kind of heavy, but ran pretty smoothly.

452, 425, 403

[Easy distance]

Running warm up/down 3:00 [2] 0.2 mi (15:00 / mi)
shoes: Salomon SC 3 Bl/Bl

Cool down. Just got a message from PG&E saying our power should be restored in two hours. (Note from later: it wasn't.)

Walking 15:00 [2] 0.5 mi (29:59 / mi)
shoes: Salomon SC 3 Bl/Bl

Happy that our power is coming back, we go for a walk down George's road to MacKenzies, then up the trail behind our house. It's sunny, everything is beautiful and green, and there's even a little water fall trickling from the edge of our property down onto MacKenzie's road.

Thursday Feb 23 #

5 PM

Strength exercises 33:00 [4]

At home. All the upper body stuff, half to two-thirds the core, no adductors or glutes.

[Strength exercises]

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