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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bhall

In the 7 days ending Nov 1:

activity # timemileskm+m
  Orienteering4 3:58:45 14.94(15:59) 24.04(9:56) 514
  Running6 3:27:16 23.48(8:50) 37.79(5:29) 252
  Strength7 50:00
  Total16 8:16:01 38.42 61.83 766
averages - sleep:7.1

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MoTuWeThFrSaSu

Sunday Nov 1 #

Note
slept:6.75

9 AM

Orienteering 20:00 [2] 3.04 km (6:35 / km) +41m 6:10 / km
shoes: Inov8 X-Talon 212

Setting white controls
3 PM

Orienteering 1:20:00 [3] 8.04 km (9:57 / km) +193m 8:53 / km
shoes: Inov8 X-Talon 212

Picking up controls

Orienteering 11:15 [3] 1.24 km (9:04 / km) +56m 7:24 / km
shoes: Inov8 X-Talon 212

More control pick up
11 PM

Strength 5:00 [1]

Saturday Oct 31 #

Note
slept:7.0

2 PM

Running warm up/down 15:00 [2] 2.63 km (5:42 / km) +11m 5:35 / km
shoes: Nike Air Zoom Pegusus 36

Running race 24:45 [5] 6.0 km (4:08 / km) +35m 4:00 / km
shoes: Nike Air Zoom Pegusus 36

Running warm up/down 15:00 [2] 2.35 km (6:23 / km) +23m 6:05 / km
shoes: Nike Air Zoom Pegusus 36

4 PM

Orienteering 1:15:00 [2] 6.74 km (11:08 / km) +193m 9:44 / km
shoes: Inov8 X-Talon 212

Checking control placement for tomorrow
10 PM

Strength 5:00 [1]

Friday Oct 30 #

Note
slept:8.0 (rest day)

Was supposed to be our 6k race today, but Coach was worried about the weather so it's been bumped to tomorrow.
10 PM

Strength 5:00 [1]

Pre-race night core

Thursday Oct 29 #

Note
slept:7.25

5 PM

Running 31:20 [2] 4.87 km (6:26 / km) +64m 6:02 / km
shoes: Nike Air Zoom Pegusus 36

Puddle splashing time
10 PM

Strength 10:00 [1]

Wednesday Oct 28 #

Note
slept:7.0

3 PM

Running warm up/down 9:15 [2] 1.35 km (6:51 / km) +3m 6:47 / km
shoes: Inov8 X-Talon 212

4 PM

Orienteering 52:30 [3] 4.98 km (10:33 / km) +31m 10:13 / km
shoes: Inov8 X-Talon 212

Lake Minsi training!!!

Twas a good time finally getting to run on the map that I've heard so much about. Little creepy with the hunter cars on the road and the gunshots, but I didn't actually see anyone else in the woods other than us orienteers so it was alright. It did mess with my concentration though.

It was good from the beginning - I was surprisingly able to get into the contour interval quite quickly. Got off my compass on a few controls (I know I still need to work a LOT on this), just need to remember to focus on it.

O-Range freaked out at the end a bit so the last control and finish were sketch, especially with the extra trail that was out there.

Running warm up/down 6:35 [3] 1.08 km (6:06 / km) +4m 5:59 / km
shoes: Inov8 X-Talon 212

9 PM

Strength 10:00 [1]

Tuesday Oct 27 #

Note
slept:6.0

4 PM

Running warm up/down 15:00 [2] 2.57 km (5:50 / km) +28m 5:32 / km
shoes: Nike Air Zoom Pegusus 36

Running 30:21 [4] 6.22 km (4:53 / km) +47m 4:42 / km
shoes: Nike Air Zoom Pegusus 36

Broken 1600m: 600 @ 3k RP (6:26/mile), 30 seconds recovery, 1k @ 6k RP (6:44/mile), 3 minutes walk

3 reps

Running warm up/down 15:00 [3] 2.82 km (5:19 / km) +37m 5:00 / km
shoes: Nike Air Zoom Pegusus 36

10 PM

Strength 5:00 [1]

Monday Oct 26 #

Note
slept:7.75

3 PM

Running 45:00 [3] 7.9 km (5:42 / km)
shoes: Nike Air Zoom Pegusus 36

With AJ to the Walking Trails so he could beat a guy on the segment, then on the roads for a bit. Still not feeling good, but feeling *slightly* better, so that's hopeful?

Update: after this run I feel extremely drained. Think I spoke too soon.
9 PM

Strength 10:00 [1]

Circles are great aren't they Greg?

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