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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 7 days ending Jan 18:

activity # timemileskm+m
  Orienteering2 3:22:56 3.85(52:41) 6.2(32:44) 2857 /21c33%
  9Round3 1:36:00
  Yoga1 1:00:00
  Workout1 1:00:00
  Total7 6:58:56 3.85 6.2 2857 /21c33%
averages - sleep:5.5 rhr:54

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Saturday Jan 18 #

10 AM

Orienteering race 2:10:18 [4] *** 3.1 km (42:02 / km) +168m 33:06 / km
ahr:113 max:149 11c rhr:59 slept:6.0 shoes: INOV-8 X-Talon 212

Classic at Hard Labor Creek SP. Two major mistakes. On leg 1-2, I was on the wrong spur and it took 21 minutes. Needed better map reading. On 7-8 I took 41 minutes. I got into some really gnarly stuff and lots of hill climbing. I had made a good plan leaving 7 to cross the creek and get on the trail. I should have stayed on the trail further east to the ditch. I ended up relocating twice. I am doing somewhat better map reading because I can see the map for a change. Yea for cataract surgery.

Friday Jan 17 #

12 PM

Orienteering 1:12:38 [3] *** 3.1 km (23:26 / km) +117m 19:43 / km
ahr:113 max:148 spiked:7/10c rhr:48 slept:5.0 shoes: INOV-8 X-Talon 212

Bert Adams Scout Reservation. Middle distance. Biggest error was leg 2-3. I saw other controls and got distracted. I should have been higher up the hill, probably picked an attackpoint such as the amphitheater., A really excellent dinner at Amici's with Dick and Nancy.

Thursday Jan 16 #

9 AM

9Round 32:00 [4]
ahr:116 max:147 shoes: INOV-8 Alltrain 215

I thought I did a good effort today to keep my heart rate up.

Wednesday Jan 15 #

3 PM

Workout 1:00:00 [3]
ahr:97 max:125 shoes: INOV-8 Roclite 270

We started out with balance and agility drills. More balance while lifting weights and working the cables. Finished with four trips with the sled, pushing down the gym, and pulling backwards to start. Then four trips up the ramp while holding a 10-lb weight in the air.

Tuesday Jan 14 #

8 AM

9Round 32:00 [4]
ahr:116 max:131 shoes: INOV-8 Alltrain 215

Not as tough as yesterday, but still challenging. A good balance component at Round 7.
4 PM

Yoga 1:00:00 [2]
ahr:84 max:107

Some fairly vigorous intervals tonight--crunches, bicycles, belly bonfires, holding plank, and squat and leg kicks. Twenty seconds on, ten seconds rest, eight repetitions. Then we stretched in more typical yoga poses--pigeon, downward dog, etc.

Monday Jan 13 #

8 AM

9Round 32:00 [5]
ahr:119 max:154 shoes: INOV-8 Alltrain 215

A tough one today, mostly in the yellow, but over 5 minutes in the red. The CHOW was low hook, high hook, round kick, alternating sides. I did 62.

The I went over to Breathe Deep and had a massage. About the longest time between massages in ages, so I needed this. It was great. Thank you, Jessica.

Sunday Jan 12 #

Note
(rest day)

The second rest day in a row. I'm a slug.

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