Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 7 days ending Nov 19, 2016:

activity	#	time	miles		km		+m
yard work	1	2:15:00
Orienteering	1	1:50:05	5.66	(19:27)	9.11	(12:05)	147	33 /	33c	100%
run	2	1:08:32	6.27	(10:56)	10.09	(6:48)	14
core/stretch	2	30:00
walk	1	23:33	1.11	(21:13)	1.79	(13:11)
weights	1	20:00
Total	7	6:27:10	13.04		20.98		161	33 /	33c	100%

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Saturday Nov 19, 2016 #

1 PM

Orienteering race (TROL #1) 1:18:49 [3] *** 3.87 mi (20:22 / mi) +103m 18:48 / mi
spiked:21/21c shoes: X-Talon 212

Fun Green course set by Mike Minium at Diamond Oaks High School in Dent, OH. A lot of trail running but I tried to get some woods navigation in when possible. I was reasonably happy with my pace - faster than last Sat. in a similar park.

Orienteering race (TROL #1) 28:43 [3] 1.62 mi (17:44 / mi) +23m 16:59 / mi
spiked:11/11c shoes: X-Talon 212

Brown course at Diamond Oaks with some identical legs to the Green course that gave me a chance to test out different route choices. I missed the Go control but didn't realize it until Matthew pointed it out when I downloaded.....

Orienteering 2:33 [3] 0.17 mi (14:59 / mi) +21m 10:51 / mi
spiked:1/1c shoes: X-Talon 212

........so out I went to sprint down the hill to the Go control before Rob cleared it and finished with all the controls. Green + Brown = Red and, because of Stephanie and Ben's generosity in running only the Green so they could get ready for a great Thanksgiving dinner, I already have 1000 pts in the Adult TROL competition!

Wednesday Nov 16, 2016 #

6 PM

run 46:52 [3] 4.15 mi (11:18 / mi) +11m 11:12 / mi
shoes: NB 860v7

Y Multifit training; 20 min easy aerobic N on Monon then interval ladder 30 s 10 K/30 s walk, 45s, 1min, 1:30, 2:00, 1:30, 1:00, 45s, 30s and back to the Y.

7 PM

weights 20:00 [3]

4 station weights/core circuit x 2. 30 s on each chest press, row, tricep dips, and twisting jumps with 15 s break to get between stations. Life machines in private part of wellness center.

core/stretch 15:00 [1]

Monday Nov 14, 2016 #

6 PM

run 5:42 [2] 0.49 mi (11:38 / mi)
shoes: NB 860v7

Y Multifit training; jog to NV track

run 2:15 [4] 0.25 mi (9:00 / mi)
shoes: NB 860v7

400 m "warm-up" for mile time trial. This was supposed to be slower than the time trial but everyone went out too quick.

run (Mile Time Trial) 9:36 [3] 1.0 mi (9:36 / mi)
shoes: NB 860v7

I was happy with this. I think the last mile time trial I did my time was 9:42 on the Monon so I am at least not getting any slower. Pace was fairly consistent for laps 1, 2, and 4 with a slower 3rd lap.

run 4:07 [3] 0.38 mi (10:55 / mi) +3m 10:39 / mi

7 PM

core/stretch 15:00 [1]

Sunday Nov 13, 2016 #

3 PM

yard work 2:15:00 [3]

Raking and hauling leaves.

5 PM

walk 23:33 [2] 1.11 mi (21:13 / mi)

Neighbourhood stroll.

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