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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 30 days ending Apr 30, 2010:

activity # timemileskm+mload
  orienteer2 3:23:01 8.36(24:17) 13.45(15:05)552.7
  cycle5 3:20:00 25.19 40.54 65249.6
  weights9 2:51:00171.0
  run3 2:24:00 4.92 7.91 20534.4
  run/walk1 1:40:00 6.35(15:45) 10.22(9:47)278.1
  erg5 1:35:00104.0
  walk3 50:00 1.89 3.05 1165.0
  Total21 16:03:01 46.71 75.17 961954.8
  [1-5]21 16:02:55

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Friday Apr 30, 2010 #

weights 20:00 [1]

Note

Plan for the weekend is consistency. Dare to go slow. Stop when necessary. And enjoy hanging out with friends and family.

Wednesday Apr 28, 2010 #

weights 20:00 [1]

Monday Apr 26, 2010 #

erg 10:00 [1]

just to loosen up

Sunday Apr 25, 2010 #

12 PM

run/walk 1:40:00 intensity: (20:16 @1) + (15:19 @2) + (30:30 @3) + (33:55 @4) 10.22 km (9:47 / km)
ahr:143 max:172

Mike and I went to the river trail. Ten minute warm up, then 90 minutes of 7 jog/3 walk repeats. 60 degrees and windy; my arms got cold on the way back. I felt pretty good the whole way; only got tired on the last repeat.

Saturday Apr 24, 2010 #

10 AM

cycle 20:00 intensity: (1 @0) + (10:39 @1) + (9:20 @2) 5.69 km (3:31 / km) +10m 3:29 / km
ahr:115 max:134

orienteer 25:26 intensity: (5 @0) + (1:34 @2) + (5:17 @3) + (18:30 @4) 3.11 km (8:11 / km)
ahr:161 max:174

cycle 20:00 intensity: (3:45 @1) + (16:02 @2) + (13 @3) 5.71 km (3:30 / km) +27m 3:25 / km
ahr:125 max:140

bike ride to and from the park. Then I ran a short O course that Mike drew for me on the arboretum map. Goal is to practice moving and map reading at a faster pace. Had to walk a few times, and I made a few small bobbles, especially at the end. Exactly what I would have predicted. Fun course.
route

Thursday Apr 22, 2010 #

erg 20:00 [1]

weights 20:00 [1]

Wednesday Apr 21, 2010 #

walk warm up/down 10:00 [1]

run 30:00 [4]

Lovely evening. Mike came with me to the park, temps were mild, trails were dry and the distance was short. Followed by delicious Granddaddy ribs.
C • mmmmm...... 1

Tuesday Apr 20, 2010 #

Note

Ah, joy. Massage night. She commented on all my tight muscles that only get used when climbing stairs. Or hills.
C • Massage night 1

Monday Apr 19, 2010 #

6 PM

cycle 20:00 intensity: (12:00 @1) + (8:00 @2) 3.38 mi (5:55 / mi) +8m 5:53 / mi
ahr:113 max:140

weights 15:00 [1]

Legs are dead. More tired today than yesterday. Is this what they mean by "delayed onset muscle fatigue"?
C • Amen. 3

Saturday Apr 17, 2010 #

Event: Indian Cave State Park Mini-Rogaine & Score O
 
1 PM

orienteer 2:57:35 intensity: (14:41 @1) + (59:11 @2) + (1:28:13 @3) + (15:30 @4) 10.34 km (17:10 / km)
ahr:142 max:178

Indian Cave St Park, Schubert NE.
Fun day. I wasn't sure what to expect from the map, and my body. Map was mostly OK; trails need to be updated, contours are general. I walked 95% of the course. My body held up surprisingly well (although I'm pretty sore one day later).

I started the race with an adventure racer who was trying O for the first time. We went to the first three controls together. Unfortunately for her, she left me and took off running, just where the trails got pretty funky. I was worried about her, but she managed fine (although she only found two more controls).

I screwed up 31. My compass told me I was probably on the wrong spur, but I convinced myself that the map was general, and I was correct. Ha. Had to hustle back after that mistake in order to make it back on time. I was surprised that I could jog for a while, at the end of three hours on my feet.

Seems like I picked a good strategy in terms of points. Managed to win the women's division, and placed third overall.

Weather was warm, but I drank my mild Gatorade every 15 minutes, and that was a good strategy.

Thanks to all the PTOCers for their hard work, and the great food.

map and route
C • wiggly map 2

Friday Apr 16, 2010 #

weights 20:00 [1]

Heading off to Indian Cave park in the morning. I'm going to do the three hour score event. That's my limit. Goal is to maintain reasonable concentration, with lots of LAM. And have fun, of course.

Tuesday Apr 13, 2010 #

erg 25:00 intensity: (20:00 @1) + (5:00 @2)

It was a bit hard to row on a full stomach. But it was worth it to have joined Mike for a nice meal on the patio at Esquina on my way home.

Monday Apr 12, 2010 #

weights 20:00 [1]

Sunday Apr 11, 2010 #

11 AM

cycle 1:00:00 intensity: (56:08 @1) + (3:52 @2) 8.39 mi (7:09 / mi) +20m 7:06 / mi
ahr:107 max:126

Riding again with Mike. Included a stretch on a gravel road, in honor of Paris-Roubaix.

Saturday Apr 10, 2010 #

12 PM

walk warm up/down 10:00 [1] 0.5 mi (19:58 / mi) +4m 19:29 / mi
ahr:108 max:118

run 1:00:00 intensity: (7 @2) + (22:00 @3) + (37:53 @4) 3.82 km (15:42 / km) +20m 15:18 / km
ahr:161 max:171

walk warm up/down 10:00 intensity: (56 @1) + (7:17 @2) + (1:47 @3) 0.37 mi (27:03 / mi) +7m 25:33 / mi
ahr:129 max:155

My plan was to run on the river trails again. But when I got there, the parking area was filled with cars. Turns out that a mountain bike race was about to start. So, I headed out to Clinton. I knew my run would be harder than I planned, since the Clinton trails are hillier, rockier and muddier. Hence my tracks will show bits of walking.

But in general, I jogged for 60 minutes. I have been building towards this, oh so slowly, since I recovered from my stress fracture back in September. My long runs, before the injury, were 60 minutes. So now I can stop building up time on my feet, and start gradually increasing my speed. And maybe I'll be ready for hill work by winter.

Legs are tired, but not completely wiped out. Just as they should be.

Thursday Apr 8, 2010 #

6 PM

cycle 40:00 [1]


Yeah, what Spike said.

Wednesday Apr 7, 2010 #

6 PM

erg 20:00 [1]

weights 20:00 [1]

Monday Apr 5, 2010 #

7 PM

weights 20:00 [1]

8 PM

erg 20:00 intensity: (16:00 @1) + (4:00 @2)

Sunday Apr 4, 2010 #

1 PM

cycle 40:00 intensity: (28:00 @1) + (12:00 @2) 6.34 mi (6:19 / mi)
ahr:115 max:137

Mike and I decided to enjoy the beautiful day on our bikes. On the bike path, to the Iowa terminus, and back. Helped to have a tailwind for my first ascent of Kasold this year. Nice trip.

Saturday Apr 3, 2010 #

2 PM

walk warm up/down 10:00 [1] 0.55 mi (18:07 / mi)
ahr:103 max:114

run 54:00 intensity: (20 @1) + (38 @2) + (17:06 @3) + (35:56 @4) 4.09 km (13:12 / km)
ahr:161 max:174

walk warm up/down 10:00 intensity: (6:20 @1) + (3:10 @2) + (30 @3) 0.47 mi (21:17 / mi)
ahr:120 max:156

Started at the far end of the river trails, for a change. Felt pretty good today. Probably helps that I ran on a Saturday, instead of some evening after work.

Thursday Apr 1, 2010 #

weights 16:00 [1]

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