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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Orienteering2 3:03:12 7.55(24:16) 12.15(15:05) 25010 /26c38%
  bike2 1:02:30 15.1(4:08) 24.3(2:34)
  core/strength/stretch1 25:00
  core/stretch1 15:00
  Total4 4:45:42 22.65 36.45 25010 /26c38%

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Sunday Jan 20, 2019 #

10 AM

Orienteering race 1:23:13 [3] *** 3.74 mi (22:15 / mi) +55m 21:17 / mi
spiked:10/13c shoes: Pink X-Talon 212

Green Y at the Georgia Navigator Cup on the west, much flatter, part of the map. This was an easy course with a lot of trail running and open woods with only a couple of controls that were truly advanced. The rain on Sat. made much of the flood plain unmapped marsh. Got caught by the extra marsh on C3 and didn't go far enough east before backtracking. Something strange happened on C6 and ended up at the stream much to far west after using the cairn as an attack point - was it mapped in the wrong place? Missed the dry ditch with C11 to the south after coming off the bend in the trail.

Saturday Jan 19, 2019 #

11 AM

Orienteering race 1:39:59 [3] *** 3.81 mi (26:14 / mi) +195m 22:38 / mi
13c shoes: Pink X-Talon 212

Georgia Navigator Cup at Chattahoochee Bend State Park. Green Y course in the northeastern part of the map where there is a lot of flat bare rock. So much better than what I remember of the last time I ran here in 2012. Started out well on C1 but was too cautious for C2 checking out a control that I knew was too soon to be my control. Veered south on C6 and didn't keep a good enough line across the bare rock on C8 so ended up to far south on the rock. Lost focus at the end of the course taking a bad bearing out of C12 and had to go back to C11. Overall a fun course even with the bit of rain.

Thursday Jan 17, 2019 #

7 PM

bike 30:00 [3] 7.3 mi (4:07 / mi)

upright non-spin bike this time ramp program level 6
This was something active to help my mood but not nearly as satisfying and relaxing as getting out for a run. I'm struggling getting in some exercise everyday with this semester's teaching schedule.

core/strength/stretch 25:00 [2]

2 x 12 each on abs (60 lb) and back (55 lb) machine plus stretching and a couple of 30 sec planks and crunchies/situps.

Tuesday Jan 15, 2019 #

7 PM

bike 32:30 [3] 7.8 mi (4:10 / mi)

Tried the spin bike tonight. It was more fun than the recumbent but the saddle was painful.

core/stretch 15:00 [1]

all stretch

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