Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeminium

In the 7 days ending Jan 30, 2010:

	activity	#	time	miles		km		+m
	orienteering	3	5:20:54	8.02		12.9		140	66c
	road running	3	1:59:37	13.0	(9:12)	20.92	(5:43)
	bicycling - stationary	4	1:41:00	32.1	(3:09)	51.66	(1:57)
	walking	3	1:25:57	1.4		2.25
	miscellaneous	4	1:04:00	3.4		5.47
	weights / strength	4	58:00
	Total	6	12:29:28	57.91		93.2		140	66c
averages - weight:162lbs

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Saturday Jan 30, 2010 #

Event: OCIN Miami Whitewater

orienteering 1:00:00 [2] **
15c weight:161lbs

control pickup at Miami Whitewater

Friday Jan 29, 2010 #

orienteering 2:00:00 [2] ***
32c weight:163lbs

course setting at Miami Whitewater.

walking 1:00:00 [1] *

course setting at Miami Whitewater. trails & terrain.

Wednesday Jan 27, 2010 #

miscellaneous (golf) 18:00 [1]

9 holes at Canoa Ranch.

road running 36:47 [3] 4.0 mi (9:12 / mi)
shoes: Starter Carson 2

bicycling - stationary 30:00 [3] 9.4 mi (3:11 / mi)

weights / strength 6:00 [3]

only a couple machines. had planned on a more complete workout but ran short of time.

Tuesday Jan 26, 2010 #

miscellaneous (golf) 18:00 [1] 1.0 mi (18:00 / mi)

9 holes - Cnaoa Ranch.

road running long 57:35 [3] 6.2 mi (9:17 / mi)
shoes: Starter Carson 2

Green Valley.

bicycling - stationary 30:00 [3] 9.4 mi (3:11 / mi)

weights / strength 15:00 [3]

declining reps, various.

walking 13:00 [1] 0.7 mi (18:34 / mi)

to / from lecture at Desert Hills Rec Center

Monday Jan 25, 2010 #

miscellaneous (golf) 18:00 [1] 1.0 mi (18:00 / mi)

9 holes, Canoa Ranch.

bicycling - stationary 21:00 [3] 6.8 mi (3:05 / mi)

weights / strength 12:00 [3]

lighter workout than the previous day, 2 - 3 sets on a variety of equipment. didn't try to hit everything.

miscellaneous (rowing machine) 5:00 [3] 1.15 km (4:21 / km)

road running 25:15 [3] 2.8 mi (9:01 / mi)
shoes: Starter Carson 2

moderate pace.

Sunday Jan 24, 2010 #

orienteering race 1:06:00 [4] *** 6.4 km (10:19 / km) +85m 9:40 / km
16c shoes: Jalas hi-top O' shoes

Red course at Ironwood 2-day. A couple mistakes cost me 3 or 4 minutes. A dumb encounter with a cholla caused me to waste 2 to 3 minutes removing the offending cactus pads. I say dumb, because I looked at my map, turned and stepped, and put my shoulder right into the #@&@$ cactus. Since I could only reach the pads with one hand, it took a while to knock them off.

orienteering 36:54 [4] *** 3.5 km (10:33 / km) +35m 10:02 / km
shoes: Jalas hi-top O' shoes

brown course at Ironwood. Felt good after running red and went back out for more. Blew 3 minutes looking for a control that I had previously visited on red. Duh.

orienteering 38:00 [2] ** 3.0 km (12:40 / km) +20m 12:15 / km
3c shoes: Jalas hi-top O' shoes

control pickup at Ironwood.

walking warm up/down 12:57 [1] 0.7 mi (18:30 / mi)
shoes: Starter Carson 2

to / from Desert Hills Rec. center

bicycling - stationary 15:00 [4] 5.1 mi (2:56 / mi)

bicycling - stationary warm up/down 5:00 [2] 1.4 mi (3:34 / mi)

cool down

miscellaneous (rowing machine) 5:00 [3] 1.1 km (4:33 / km)

weights / strength 25:00 [3]

pretty complete set of exercises. 3 sets of 10-15 reps on most arm and upper body equipment, 2 sets on most leg equipment.

Red Sun Day 2 - Splits

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