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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Doris

In the 7 days ending Feb 3:

activity # timemileskm+m
  Running3 2:40:00 12.75(12:33) 20.52(7:48)
  Orienteering 1 2:08:00 3.88(32:59) 6.24(20:30)
  Strength2 2:00:00
  Swimming1 50:00
  Total7 7:38:00 16.63 26.76

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Saturday Feb 3 #

Running 30:00 [3] 1.75 mi (17:09 / mi)
(injured) shoes: Saucony Swerve (Orange)

@ Rockville swim


30 minutes at 15-17 min pace. Checking out the hamstring. How bad is it? I can't tell. For sure sore, but not painful. 20 min into this slow, slow run, I might even say it was warmed up enough to almost feel like nothing. Walking on flat surface, I feel almost nothing. Walking uphill and pivoting in/out of the car or bending down brings out the soreness.

Friday Feb 2 #

Swimming 50:00 [3]

@ Rockville swim

50 min swim, freestyle. pyramid intervals down 8 , 7, 6, 5, 4, 3, 2, 1 laps. 10 min warmup/cooldown. Swimming is so foreign to me - felt nice though.

Thursday Feb 1 #

Strength 1:00:00 [3]

@ Rockville swim

regular strength, skipped kettlebell swings b/c of the hamstring.

Wednesday Jan 31 #

Running 1:00:00 [3] 4.0 mi (15:00 / mi)
(injured) shoes: Asics Gel Hyperspeed 6

@ MC track

w/o - 8x400 @ 100 sec

I strained/pulled my hamstring on the quarter workout. argh! shit. I did feel some tightness in it after the long run, but obvs, I thought it wasn't important as I mentally listed it after the foot & the back. It was cold & slightly breezy but sunny on the track yesterday, I felt it a little tight at the beginning, but after I warmed up a bit it was fine. 95 / 100 / 102 / 101 / 102 / 102 - first 2 to find the pace & warm up and then I started working on each successive rep - focusing, taking it out faster than I wanted, kicking harder, kicking from further from the finish line, etc. - I know the times don't reflect any of this effort - to try to re-remember how much I can do. The 6th one was particularly satisfying - strong 300, good aggressive kick last 100, not quite sure I'd be able to keep the kick going, etc.. But then on the 7th rep, as I started, I realized that I had screwed up my hamstring, not too badly as I did finish it in 109 & thought about doing the same for the 8th, but I ended up cutting it. Spent the evening with a heating pad, it's achy this morning..

Tuesday Jan 30 #

Strength 1:00:00 [3]

@ Rockville swim

regular strength.

Monday Jan 29 #

Running 1:10:00 [3] 7.0 mi (10:00 / mi)
shoes: Saucony Swerve (Orange)

@ C&O

workout 6 @ 8:45

uhh, couldn't pull myself together! ack.

9:51 / 8:47 / 0.83 mile @ 8:38 stopped / 8:55 / 8:48 / jogged home, did 4-5 strides at the end.


P's note:

do strength tomorrow and thurs. wed do the 400s--8x400 at 100 seconds. fri off. easy 4 sat. 7 at 9 min, though easy for the first mile. feel better--and focus!

Sunday Jan 28 #

Orienteering 2:08:00 [3] 3.88 mi (32:59 / mi)
shoes: inov-8 X-Claw 275

@ Fountainhead.

Good to be outside even though it was raining. Didn't run in the morning (ack!), didn't run this course either - feeling lazy, but grateful to be outside in the woods for a good chunk of time. Haven't had the chance to go orienteering in a few months, mainly because of scheduling conflicts. If I miss too many weeks in a row, I feel like I'm starting over again, relearning how to read a map & how to make the compass feel good in my hand. I got lost on the way to the first control (as usual), but the rest of the time I felt like I could start to "see" the contours. Easier to do in the beginning of the course when I'm less tired. Caught up with Florence on the last 2 controls and we chatted our way to the finish.

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