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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Apr 25, 2016:

activity # timemileskm+m
  Orienteering2 7:08:33 7.85 12.63 471
  Running4 2:16:17 12.55(10:52) 20.2(6:45) 86
  Yoga1 1:00:00
  weights2 25:08 0.27(1:32:59) 0.44(57:47) 3
  Spinning1 9:05
  Elliptical1 4:01 0.14(28:44) 0.22(17:51)
  Total6 11:03:04 20.81 33.49 559
  [1-5]6 10:39:50

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Monday Apr 25, 2016 #

Yoga 1:00:00 [3]

Sunday Apr 24, 2016 #

12 PM

Orienteering 2:42:50 intensity: (15:07 @0) + (5:36 @1) + (1:01:09 @2) + (47:39 @3) + (24:21 @4) + (8:58 @5) 7.03 mi (23:10 / mi) +419m 19:33 / mi
ahr:142 max:168

Huge props to ccmarie and byrnedfish on their first meet! Quite an accomplishment, thank you!

As I often say to myself, good thing I love this sport or I would have probably quit long ago! HIghlights on this meet were getting through some tricky nav areas that were feature less or tricky, but it seems the news of day were parallel errors, not respecting green and under/over shooting. Bah. What I remembered that seemed to help ALOT was look at the next control and backtracking my path and when I was entering the control to make note of how to best exit. Also at the end, I think I get a little anxious and weary at the same time. But, much better than last week.

Overshot the entry to #1, and watched out for 2, it looked tricky and double checked every feature along the way. 3 was a little rough, and 4 I definitely made a parallel error and went off into the hinterlands. 5 went fine, but my exit was very sloppy and found myself cruising known features to keep myself on. Because of my focus on staying "on" I did the trail to 6, and dropped in and climbed the hill. I see now a nice reentrant, but I don't know what I was thinking.

Moving on to 7 looked a smidge tricky as well, and kept on the line, which was nice. 8 went pretty well, slowed way down once I got off the road. Going to 9 was a mess of green. 10 I entered at a depression instead of a marsh...things were dry and I missed that it was just a depression. Took the road to 11, and came from the south. The next section I chalk up to being tired, got to what I thought was the entry heading south, and did a parallel into a big depression, and when I backtracked with the features, I messed up and spent 15 min backtracking and re-attacking...at the point I turned too far south, I less than 50m from the control. 13 and 14, just mentally done, and could not focus. .

Orienteering 25:43 intensity: (19:12 @1) + (4:57 @2) + (1:34 @3) 0.82 mi (31:21 / mi) +52m 26:13 / mi
ahr:117 max:144

Control pickup with Mr. Wonderful.

Running 7:59 intensity: (6:17 @1) + (1:28 @2) + (14 @3) 0.2 mi (39:54 / mi)
ahr:112 max:137

Control pickup with Mr. W.

Saturday Apr 23, 2016 #

Orienteering 4:00:00 [2]

Course testing GYB.

Friday Apr 22, 2016 #

6 AM

Running 41:59 intensity: (1:30 @1) + (9:32 @2) + (30:57 @3) 4.35 mi (9:39 / mi) +17m 9:32 / mi
ahr:140 max:149

Ode to Prince on the Flint River trail. Paved, sort of, signed, sort of. Well, I get Lansing and Flint while Guskov gets Colorado and California.

weights 5:03 intensity: (41 @0) + (4:17 @1) + (5 @3) 0.02 mi (4:06:17 / mi) +3m 2:58:37 / mi
ahr:99 max:121

Thursday Apr 21, 2016 #

6 AM

Spinning 9:05 intensity: (2:23 @0) + (6:41 @1) + (1 @3)
ahr:104 max:121

On hotel bike...knees started to hurt...elliptical? Looks like there are crumbs in the treadmill....

Elliptical 4:01 intensity: (2:47 @0) + (28 @1) + (33 @2) + (13 @3) 0.14 mi (28:44 / mi)
ahr:92 max:143

Let's try level 5...ok maybe 8...ok maybe 12..15? Oh, it's broken.

Running 22:00 intensity: (1:14 @0) + (13:30 @1) + (5:25 @2) + (1:51 @3) 0.89 mi (24:43 / mi)
ahr:114 max:137

Cleaned it off and started, the belt slips so I cranked it to 15% and called it good.

weights 20:05 intensity: (36 @0) + (13:32 @1) + (5:22 @2) + (35 @3) 0.25 mi (1:20:24 / mi)
ahr:116 max:141

Modified boot camp activities. Hate rain.

Wednesday Apr 20, 2016 #

6 AM

Running (Dirt some intervals) 1:04:19 intensity: (26 @0) + (1:09 @1) + (27:12 @2) + (21:53 @3) + (7:00 @4) + (6:39 @5) 7.11 mi (9:03 / mi) +69m 8:47 / mi
ahr:143 max:187

Had big plans for yesterday but other stuff came up. New shoes feel so great.

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