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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 7 days ending Sep 2:

activity # timemileskm+m
  Orienteering1 4:01:15 14.22(16:58) 22.89(10:33) 7331c
  run2 58:08 5.22(11:08) 8.4(6:55) 23
  bike1 57:31 11.63(4:57) 18.71(3:04) 18
  warm up/cool down1 9:23 0.38(24:28) 0.62(15:12)
  core/stretch1 20
  Total4 6:06:37 31.45 50.61 11431c

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Wednesday Aug 30 #

6 PM

run 50:15 [3] 4.39 mi (11:27 / mi) +21m 11:17 / mi
shoes: NB 860v7

Y MF run; zone training in Z2 for 50 min with 5 x 1min pace + 10 s/mile/1min easy at 35 min. Although it felt like I increased my pace in these intervals, my track doesn't really show that I did. Managed to run all 50 min with only 2 crossings of 75th St and 2 30 sec walk breaks.

warm up/cool down 9:23 [3] 0.38 mi (24:28 / mi)

7 PM

core/stretch 20 [1]

Mountain climbers and burpees before the run then tippy toe and heel walk and lunges after followed by stretching. Tippy toe walk stretch seems to help my right big toe which had been getting more and more painful after runs.

Monday Aug 28 #

6 PM

bike 17:40 [3] 2.92 mi (6:03 / mi) +12m 5:58 / mi
shoes: Pearl Izumu

Y MF commute to bricks

bike 11:18 [3] 2.93 mi (3:51 / mi) +3m 3:51 / mi

run 3:51 [3] 0.41 mi (9:23 / mi) +1m 9:18 / mi
shoes: NB 860v7

bike 12:12 [3] 2.92 mi (4:11 / mi) +3m 4:10 / mi

run 4:02 [3] 0.42 mi (9:36 / mi) +1m 9:31 / mi
shoes: NB 860v7

bike 16:21 [3] 2.86 mi (5:44 / mi)

Sunday Aug 27 #

2 PM

Orienteering race 4:01:15 [3] ** 14.22 mi (16:58 / mi) +73m 16:42 / mi
31c shoes: X-Talon 212

Paddle-O on Team pICO Bunnies (me, Aragorn and mintore). Second to Team Flying Squirrel (Stephanie and Ben) with the same number of controls + about 7 min. Both teams left 3, but different controls. Beautiful day to paddle.

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