Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: miclaraia

In the 7 days ending Mar 15, 2015:

activity

time

miles

Running

4:22:07

23.21

(11:18)

37.35

(7:01)

Orienteering

4:00:50

15.74

(15:18)

25.33

(9:30)

Core

28:30

Track

3:04

0.65

(4:42)

1.05

(2:55)

Total

8:54:31

39.6

63.73

2:35

0:00

» now

Sunday Mar 15, 2015 #

11 AM

Running warm up/down 7:15 [3] 1.24 km (5:51 / km)
shoes: Inov8 X-Talon 212 2013

Warm up before the orienteering race. My IT-Band was really tight, so I tried to stretch it out a little, but it wasn't too bad.

12 PM

Orienteering 1:24:56 [3] 12.43 km (6:50 / km)
shoes: Inov8 X-Talon 212 2013

Score O at Nerstrand Big Woods State Park. I was able to clear all of the controls except one. I spent roughly 5 minutes trying to attack a certain control before abandoning it and moving on, assuming it was in the wrong spot or something. It turned out to be right, I think, but the angle I was coming from had much worse visibility than where most other people came from. I'm guessing that I walked right past the control a couple times without seeing it. Came in second because I was missing out on those 10 points from the control I skipped.

After the race my IT-Band was super tight and the rubbing from the race caused it to get really irritated. I could barely walk after the race, let alone run.

Saturday Mar 14, 2015 #

3 PM

Orienteering 2:35:54 [3] 12.9 km (12:05 / km)
shoes: Inov8 X-Talon 212 2013

Placed some more controls at Afton, spent nearly the entire afternoon there running around. Super fun, especially with this wave of warmth we've got going on!

Friday Mar 13, 2015 #

Track race 2:08 [5] 0.8 km (2:40 / km)

Ran the 800m race. The New Richmond guys were there too, but they were running the 800 as a warm up for the mile later, and there was only one other guy who looked like competition. Not much of a field here, but that's ok because it's early in the season and I just want to get a time down. I got an amazing time for this early in the season, and that means hopefully things will be looking great this year.

Track 56 [3] 0.25 km (3:44 / km)

Ran the 400m race just for giggles and ended up winning my heat and third overall. Unfortunately this means I might be obliged to run in the 4x400 relay, and I don't really want to do that.

3 PM

Running warm up/down 10:43 [1] 1.97 km (5:26 / km)
shoes: Nike Free 4.0 Green

Thursday Mar 12, 2015 #

3 PM

Running warm up/down 23:57 [2] 1.23 km (19:28 / km)
shoes: Asics Gel-1170

4 PM

Running tempo 11:56 [4] 3.19 km (3:44 / km)
shoes: Asics Gel-1170

People were complaining about pain in miscellaneous body parts so we decided to alter the tempo workout so that it wasn't an all out run, but rather a a slightly faster pace than usual. Beginning of the season so I'm not too worried about losing time conditioning, rather do injury preventing stuff.

Running hills 30:17 [4] 2.98 km (10:10 / km)
shoes: Asics Gel-1170

Ran to the hill, did 6 sprints at roughly 14 seconds each, and then back to the gym.

5 PM

Core 10:30 [3]

Wednesday Mar 11, 2015 #

Core 9:00 [3]

4 PM

Running 32:11 [3] 7.17 km (4:29 / km)
shoes: Nike Free 4.0 Green

Ran a nice loop.

Tuesday Mar 10, 2015 #

Core 9:00 [3]

3 PM

Running warm up/down 54:06 [1] 2.67 km (20:16 / km)
shoes: Nike Free 4.0 Green

Warm up jog to the school and dynamic stuff. Had to go to the bathroom, but the porter-potties were all zip-tied shut and the toilet paper was taken out, so that was fun. Had to waste time by battling my way into the school to poop. They almost wouldn't let me, but I managed to talk the door guard into it. Elementary schools, I tell ya.

4 PM

Running tempo 5:33 [3] 1.64 km (3:23 / km)
shoes: Nike Free 4.0 Green

Ran a mile ppm. Didn't push as hard as possible since it's the first one this year. Connor and I were at the front of the pack for most of the run, and then Max and George caught up for the finish. Felt pretty good with how much I had left at the end, I'm looking forward to a great season.

Running intervals 49:00 [3] 7.11 km (6:54 / km)
shoes: Nike Free 4.0 Green

Ran some 100s and 200s after the ppm. They were all accelerations, so I won't bother putting the times in here.

Monday Mar 9, 2015 #

Running 37:09 [3] 8.15 km (4:33 / km)
shoes: Nike Free 4.0 Green

Track season is upon us once again, and I'm unsure if for better or for worse. Our track team takes the warm up way more seriously than we should. Seriously, if there's one thing we're good at as a team it's warming up. Today we spent roughly 90 minutes warming up, really cementing the warm up in our minds and bodies.

Anyways, after finally finishing up the "workout," the distance guys got together to do our actual workout for the day. Seeing that it's the first day and we had a distinct lack of time, we decided not to do a long run today, and rather a 8K route. I tried to keep the pace relatively relaxed between 4'25 and 4'30, but had to pick it up a little at the end to stay within that goal. The weather more than made up for the crappy warm up experience, and all in all 'twas a good day.

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