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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emmaS

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running2 3:09:26 14.06(13:29) 22.62(8:22) 436
  Orienteering2 1:46:58 9.14(11:42) 14.72(7:16) 163
  Climbing2 1:05:00
  Strength1 47:00
  Biking4 37:01 5.26(7:02) 8.47(4:22) 20
  Core2 30:00
  Yoga1 22:23
  Physio3 13:00
  Balance1 12:00
  Stretching1 12:00
  Total14 8:54:48 28.46 45.81 619
  [1-5]10 7:48:23

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MoTuWeThFrSaSu

Sunday Sep 22 #

Physio 4:00 [0]

8 AM

Biking 5:24 [1] 1.31 km (4:07 / km) +4m 4:03 / km

10 AM

Orienteering (PSP) 1:11:11 intensity: (2:02 @0) + (2:05 @1) + (27:07 @2) + (35:45 @3) + (4:12 @4) 11.42 km (6:14 / km) +139m 5:53 / km
ahr:149 max:178 shoes: New Balance Summit V2

Lots of running on this course. Felt pretty good.
1 PM

Orienteering (collecting controls) 35:47 intensity: (30 @0) + (19 @1) + (2:52 @2) + (8:24 @3) + (21:05 @4) + (2:37 @5) 3.3 km (10:51 / km) +24m 10:28 / km
ahr:172 max:195 shoes: New Balance Summit V2

Sopping wet, but still kinda warm out so ok. First time getting collecting cabled controls, easier than I thought it would be.

Biking 5:24 intensity: (24 @1) + (5:00 @2) 1.24 km (4:21 / km) +3m 4:18 / km
ahr:134 max:139

5 PM

Climbing 35:00 [3]
shoes: La sportiva NAGO climbing

with Erin at the birdcoop

Saturday Sep 21 #

Yoga (22) 22:23 [0]

1 PM

Running hills 1:34:12 intensity: (1:41 @0) + (18:36 @1) + (40:11 @2) + (8:38 @3) + (22:44 @4) + (2:22 @5) 12.31 km (7:39 / km) +321m 6:46 / km
ahr:149 max:192 shoes: New Balance Summit V2

Finally a run that I enjoyed!
warmup, 4 x ~1km long moderate-gentle hills aiming for 6min/k pace , cooldown
Very sunny out, and a pleasant 18*C
Was a good workout because it's 4 different trails up the same hill so more interesting than doing the same trail multiple times.

Determined that the bird that attacked me Wednesday was actually a barred owl, according to a single sign at a random trail intersection - "It's believed that these birds are young owls who mistake human movement as prey movement" Apparently you're supposed to "remain calm and wave your arms to let the owl know that you're human. Move away slowly" instead of screaming and sprinting away like I did. Oops.

Friday Sep 20 #

7 AM

Biking 16:14 [1] 3.49 km (4:39 / km) +1m 4:39 / km

4 PM

Climbing (Coop) 30:00 [1]

Finally found some my-level problems.

Balance 12:00 [0]

on upside down bosu ball (15 knee touches) and (1 min per side stand) right side up bosu balls, side to side balance boards, 15 box jumps, 10 step on forwards and back bosu ball per side etc.

Core 18:00 [1]

Situps bikes plank rowers split leg lifts
Leg lifts twisted crunches  l leg climbers r leg climbers crunches
Vsits L plank r plank twistiesTwisted crunches
5 PM

Biking 9:59 [1] 2.43 km (4:07 / km) +12m 4:01 / km

Wednesday Sep 18 #

Physio 5:00 [0]

6 PM

Running 1:35:14 intensity: (14:49 @0) + (57:29 @1) + (17:31 @2) + (2:13 @3) + (3:12 @4) 10.32 km (9:14 / km) +115m 8:45 / km
ahr:124 max:179 shoes: New Balance Summit V2

Slow jog down to the beach and around PSP because I was listening to a podcast (= I run slow) instead of music (=I run less slow) . Until I got attacked by a bird.
Ran much faster after that (basically just around sunset time so it was pretty dark in the forest and I didn't have a headlamp so didn't see what happened, but something flew(?) down from behind me, clawed into my head and pulled out some hair. I screamed, continued running but a bit faster. Then it happened again, I screamed louder, I ran faster. It was in general quite surprising (because I didn't hear/see it coming), painful (I had a bit of a red mark on my head afterwards) and kinda scary even though I'm pretty ~one with the birds~.
Note the 60 bpm increase in my hr near the end of the run...

This did not do much to increase my liking of running in PSP.

Tuesday Sep 17 #

1 PM

Stretching 12:00 [1]

decided to go to the arc instead of the birdcoop.. was super busy. does have a better selection of dumbells, though.

Core 12:00 [1]

situps, leg lifts, plank, twisted crunches, twisties // crunches, split leg lifts, l plank, r plank, bicycles

Strength 47:00 [1]

3 x 10 snow angels (7.5)
3 x 15 punches (7.5)
3 x 12 overhead press (12.5)
3 x 12 tricep dips
3 x 10 bicep curls (15)
3 x 5 assisted (50) chinups (over grip)
3 x 10 dumbbell rows (30)

Monday Sep 16 #

Physio 4:00 [0]

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