Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nlewiswalls

In the 7 days ending Sep 9, 2007:

activity

time

miles

Running

3:02:40

24.48

(7:28)

39.4

(4:38)

Competition O-Course

1:58:56

5.44

(21:51)

8.76

(13:35)

Practice O-Course

1:10:40

4.86

(14:33)

7.82

(9:02)

Weightlifting

1:00:00

Total

7:12:16

34.78

55.98

averages - sleep:11.3 weight:165lbs

2:11

0:00

» now

Sunday Sep 9, 2007 #

Competition O-Course 1:58:56 [4] ***** 8.76 km (13:35 / km)
slept:8.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

Team time trial...red course...very technical and physically demanding...finished 1st of 4 (to make my time relative to difficulty)...some errors, but didn't get lost or make any horrendous route choices

Running 12:30 [3] 1.67 mi (7:29 / mi)
slept:8.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

Road run out and back to my point pulling area

Saturday Sep 8, 2007 #

Running 43:20 [4] 5.76 mi (7:31 / mi)
slept:5.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

Late evening run with a great deal of humidity

Friday Sep 7, 2007 #

Running 39:40 [4] 5.4 mi (7:21 / mi)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

Running 15:00 [4] 2.0 mi (7:30 / mi)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

The trail run out and back to my area of controls to set for next week's Practice courses

Thursday Sep 6, 2007 #

Weightlifting 1:00:00 [4]
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

Upper body lift...14 exercises focusing on biceps, triceps, chest, shoulders, and abs

Wednesday Sep 5, 2007 #

Running 22:30 [3] 3.1 mi (7:15 / mi)
slept:5.5 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

Practice O-Course 25:40 [3] *** 4.1 km (6:16 / km)
slept:5.5 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

Not a course, per se...ran 11 x 300 intervals in the woods (open, runnable)to condition my ankle to the woods again...ran them on two minutes (came in about the 1:25), followed by a 1/2 mile jog to the vans

Tuesday Sep 4, 2007 #

Running 42:00 [4] 5.5 mi (7:38 / mi)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

First run since spraining the ankle...the ankle held up fine, but my knees and shins were tight and painful for the majority of the run...really painful for the last half mile or so

Practice O-Course 45:00 [3] *** 3.72 km (12:06 / km)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

First time back out in the woods since the sprain...scary moment towards the end when I twisted my bad ankle running down a hill, walked in from there (only cost me about 2-3 minutes since I was already done with the course

Running 7:40 [3] 1.05 mi (7:18 / mi)
slept:6.0 weight:165lbs (injured) shoes: Saucony Ride Trigon (3rd)

Tried to stretch it out a little with a bit of a warm down jog...still pretty tight

« Earlier | Later »