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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: winkepp

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Strength training3 5:00:00
  orienteering3 4:07:11 6.85(36:05) 11.02(22:25) 238
  Running1 2:56:46 9.56(18:29) 15.39(11:29) 487
  PT/recovery5 1:20:00
  walking3 1:00:00
  hiking1 20:00 150
  Total10 14:43:57 16.41 26.41 875

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Saturday Sep 24, 2016 #

walking 15:00 [2]
shoes: Lone Peak 3

Walk to the start, and cool down walk.

PT/recovery (recovery) 15:00 [1]

Stretching
8 AM

orienteering 2:29:04 [3] 3.79 mi (39:20 / mi) +157m 34:51 / mi
shoes: Lone Peak 3

NAOC Long at Burnt Mountain. Did F Brown again, and I am glad I did. Long for sure. And very difficult map. Hard terrain to read, hard contours to read, Lots of trees, underfoot stuff. Even the Master said this hard. Glad I bought my magnifier! couldn't have read the map. Except for 3 long to find controls with much up and over and around, this was good. Ended up teaming up with a woman from the Yukon on the last few controls.

Friday Sep 23, 2016 #

PT/recovery (recovery) 15:00 [1]

Cool Down and recovery Stretching and rolling.

hiking 20:00 [2] +150m
shoes: Lone Peak 3

Hike to the start
10 AM

orienteering 35:50 [2] 0.69 mi (51:57 / mi) +20m 47:40 / mi
shoes: Lone Peak 3

Model map of Middle at Storrs Pond for NAOC 2016.
11 AM

orienteering 1:02:17 [3] 2.37 mi (26:17 / mi) +61m 24:20 / mi
shoes: Lone Peak 3

NAOC Middle. This went really well I thought. I was able to read the terrain and watch my map reading. Did F Brown so I wouldnt be worried about time and distance. This terrain is Difficult! Lots of stuff underfoot, and very dense forest. Except for #9, hit controls pretty much on. 9 went the wrong way- down instead of across.

Wednesday Sep 21, 2016 #

Strength training 1:00:00 [2]

SS class.

walking 30:00 [1]
shoes: Olympus 3rd

Walking around CP. Keeping it easy on the knee from yesterday.

PT/recovery 15:00 [2]

walking, stretching.

Tuesday Sep 20, 2016 #

PT/recovery (recovery) 20:00 [1]

stretching.
12 PM

Running 2:56:46 [3] 9.56 mi (18:29 / mi) +487m 15:58 / mi

Bergen Peak. First part was hot and I was feeling very lead like. Next part was steep with walking. Ran down.

Monday Sep 19, 2016 #

Strength training 1:00:00 [2]

Easy SS.

PT/recovery (exercises) 15:00 [1]

Foot and back exercises

walking 15:00 [1]

Sunday Sep 18, 2016 #

Strength training 3:00:00 [2]

3 SS training classes.

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