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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeminium

In the 7 days ending Feb 22, 2009:

activity # timemileskm+m
  orienteering1 1:34:59 7.33(12:57) 11.8(8:03) 2028c
  road running2 1:14:53 8.15(9:11) 13.12(5:43)
  bicycling - stationary2 1:04:00 20.7 33.31
  weights / strength2 35:00
  walking2 23:00 1.13(20:19) 1.82(12:37)5c
  miscellaneous1 18:00 1.0(18:00) 1.61(11:11)
  Total3 5:09:52 38.31 61.66 2033c
averages - weight:164lbs

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Saturday Feb 21, 2009 #

Event: OCIN TROL 9 - Joyce Park
 

orienteering 1:34:59 [4] ** 11.8 km (8:03 / km) +20m 7:59 / km
28c weight:164lbs shoes: Brooks Accel

Long, long "red" course at Joyce Park. Although the wind got pretty strong toward the end, I did manage to stay dry. A few of the later people got wet as rain, sleet and snow moved in.

C • split 3

walking 20:00 [1] * 1.5 km (13:20 / km)
5c

control pickup at Joyce Park. My legs felt like jelly. Counted this just as walking, because no real navigation was involved. I really should only count 3 of the controls as I drove to the other 2, but the 1.5 km does reflect actual walking distance.

Red - Splits

Tuesday Feb 17, 2009 #

road running 33:09 [3] 3.8 mi (8:43 / mi)
shoes: A W Journey

Green Valley

bicycling - stationary 30:00 [3] 10.0 mi (3:00 / mi)

did not feel as hard as yesterday. had to use a different bike from normal because the fitness center is really busy in the AM and I had to catch an early afternoon flight. I felt like I was doing about a 9.6 pace, compared to the normal bike.

bicycling - stationary warm up/down 1:00 [1]

very short cool down.

weights / strength 20:00 [3]

declining reps, various.

walking 3:00 [1] 0.2 mi (15:00 / mi)

fairly brisk pace, back from fitness room. air temp was pretty chilly for being wet with sweat.

Monday Feb 16, 2009 #

miscellaneous (golf) 18:00 [1] 1.0 mi (18:00 / mi)
shoes: A W Journey

9 holes golf with cart at Haven GC

road running 36:38 [3] 3.8 mi (9:38 / mi)
shoes: A W Journey

Green Valley

bicycling - stationary 30:00 [4] 10.0 mi (3:00 / mi)

bicycling - stationary warm up/down 3:00 [1] 0.7 mi (4:17 / mi)

cool down.

weights / strength 15:00 [3]

road running 5:06 [2] 0.55 mi (9:16 / mi)
shoes: A W Journey

easy jog back from the fitness center.

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