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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Run_Bosco

In the 7 days ending Feb 13, 2016:

activity # timemileskm+m
  Orienteering2 1:08:57
  Paved Run2 31:00
  Treadmill1 17:00
  BHC1 3:00
  Total4 1:59:57

» now

Saturday Feb 13, 2016 #

Orienteering race (Jericho) 20:53 [4]

Starting to pick up the pace a bit, but still feeling like I'm not using my top gear.

I totally missed the better route to #8 due to my map being folded! ha!

Orienteering race (Farsta) 24:42 [4]

This was one of my bummers of the weekend. I was really looking forward to head-to-head running during Sprint Camp, but I got completely confused when existing the forest and trying to make sense of the urban area, that I missed the train.

Ah, what could have been.

Friday Feb 12, 2016 #

Orienteering race (Queen Elizabeth) 23:22 [4]

Oh geez. What a maze to kick off Sprint Camp!

I tanked my race on a short leg: 2 to 3. I had no idea where I was and had to completely re-locate.

Could only shuffle around, because I had to be really careful.

Legs felt like molasses.

Really fun though!!

Wednesday Feb 10, 2016 #

2 PM

Paved Run warm up/down 6:00 [2]
shoes: North Face Ultra Trail

To gym (walk home)

Treadmill intervals 17:00 intensity: (2:00 @1) + (9:00 @3) + (3:00 @4) + (3:00 @5)
shoes: North Face Ultra Trail

So apparently if you hit the 'STOP' button, you can still re-start your workout after the belt slows down. This is a handy way to end a high speed interval.

Banging the down button while running fast is not a good way to end a high speed interval. It makes your phone fall off the console and onto the belt, which of course, slingshots it backwards toward the unsuspecting recumbent bike people.


Did some surges, kept it short. It's Sprint Camp Eve Eve!

BHC 3:00 [4]

TRX knees to chest 15x2, should do 12x3 next time

Side hip drop, 10x3 per side

Monday Feb 8, 2016 #

Paved Run intervals 25:00 intensity: (13:00 @3) + (6:00 @4) + (6:00 @5)
shoes: NB Trail 110

Ran out of doors! Not only is it a beautiful day, but it's time to translate my treadmill intervals to real life, and see what certain paces feel like.

Also, I have a theory now that because of the pull of the treadmill belt, running on a treadmill is actually good for increasing my leg turnover-- since I can press a button and force myself to turn my legs over more quickly than I could make myself in real life. Of course, there is some assistance in the pull of the belt, but I still think there is some training benefit. Like the time I was on a we-go team linky behind Eric Bone-- it was all about just turning my legs over so I wouldn't fall and be dragged like a wanted cowboy.

It's the week before Sprint Camp and I'm feeling good!


5:00 warm up

2:00 ON (7min ish pace?)
3:00 rest (9-10min ish pace?)

5:00 cool down

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