Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: britty327

In the 7 days ending Sep 17, 2016:

activity	#	time	miles		km		+ft
Bike	3	4:45:41	55.18	(11.6/h)	88.8	(18.6/h)	1440
Run	3	3:12:21	15.93	(12:05)	25.63	(7:30)	1865
Strength	2	1:45:00
Orienteering	1	1:21:40	6.49	(12:35)	10.44	(7:49)	906
Paddle	2	1:20:10	5.27	(15:12)	8.49	(9:27)	42
Trekking	2	55:37	2.72	(20:29)	4.37	(12:44)	214
Total	12	13:20:29	85.58		137.72		4467

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Saturday Sep 17, 2016 #

Event: CIA 12-Hr AR

1 PM

Bike 1:24:09 [3] 16.43 mi (11.7 mph) +470ft
shoes: Clementine

Friday Sep 16, 2016 #

3 PM

Run 1:01:06 [3] 4.34 mi (14:04 / mi) +760ft 12:04 / mi
shoes: Altra LP 3.0 Red

Hello legs. Happened to run in to Kathy and Pierre on the trails. We never see anyone on the horse trails, so it was awesome to catch up with them for a few while running.

Paddle 15:00 [3] 1.0 mi (15:00 / mi)

4 PM

Trekking 31:51 [2] 1.57 mi (20:21 / mi) +113ft 19:03 / mi
shoes: Altra LP 3.0 Red

Thursday Sep 15, 2016 #

5 AM

Strength 45:00 [3]
shoes: Altra Torin Forest

5x(3 Front Squat + 6 Back Squat)@135
WU 45, 95, 115

5 PM

Bike 2:11:14 [3] 31.8 mi (14.5 mph)
shoes: Clementine

Wednesday Sep 14, 2016 #

9 AM

Paddle 1:05:10 [3] 4.27 mi (15:15 / mi) +42ft 15:06 / mi

Chasing shadows in the solo canoe

12 PM

Run 1:10:45 [3] 5.05 mi (14:00 / mi) +584ft 12:37 / mi
shoes: Altra LP Blue #2

Bull Run from Centerville

1 PM

Trekking 23:46 [2] 1.15 mi (20:40 / mi) +101ft 19:05 / mi
shoes: Altra LP Blue #2

Tuesday Sep 13, 2016 #

9 AM

Run 1:00:30 [4] 6.53 mi (9:16 / mi) +521ft 8:37 / mi
shoes: Altra Olympus 1.5 W9.5

Welp it's T minus 12 wks to to the Honolulu Marathon, so it's time to start some structured training. I figure if I only want to run ONE marathon ever, I might as well do it right. Loosely following a 3 day/wk plan. Keeping most of the miles on trail to save my old lady knees. Arthritis at 30 isn't cute. They were achey today, but other than that the run felt great. WU, then 40min of 1:00-2:00 fartleks, 1:1 work:recovery, focusing work intervals on climbs whenever possible. ~2/3 on trail.

3 PM

Strength 1:00:00 [3]
shoes: Altra Torin Forest

Pendlay Row 4x8
65, 85, 95, 105, 115

Helen
3 Rounds:
400m Run
21 Swings (35)
12 Pullups
9:13

Sunday Sep 11, 2016 #

Event: QOC Lake Accotink

9 AM

Bike 1:10:18 [3] 6.95 mi (5.9 mph) +970ft
shoes: Clementine

MTBO Long. I've done this map once before, and that did give a little advantage. In general felt great on this course. Took too long wading through the trails to 8 and took a suboptimal route to 11 instead of riding straight through the clearing at the top of the hill. 2nd OA since Jeff set the course and ran it for a reference time. Also, AP won't let me log splits for the same e punch twice in one day. Why is that?

11 AM

Orienteering 1:21:40 [3] 6.49 mi (12:35 / mi) +906ft 11:07 / mi
shoes: Altra LP Blue #2

Part deux of the O meet. Red was longest today. Slight bobble after 1, going to 19 instead of 2. Busy map with a lot of red lines intersecting. Back on track, felt strong, taking trails when they seemed faster. Passed a couple guys. Some of the pits were hard to find even when you were right on top of them. Over half the CPs were in pits. Watched Hannah reel me in over 4 or 5 CPs before inevitably passing me a couple from the finish. Out of 19 and back on the main trail, got stung by a bee. More stings this year than in the rest of my life. Felt connected with the map today...now to work on speed.

Red - Splits

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