Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jul 18, 2015:

activity	#	time	miles		km		+m	load
sprint drills	5	2:25:00	6.53		10.51		55	185.5
yoga	1	1:00:00						60.0
orienteer	1	55:00	2.33	(23:34)	3.76	(14:39)	121	55.0
cycle	1	40:00	6.24	(6:24)	10.05	(3:59)	77	40.0
weights	1	30:00						90.0
erg	1	20:00						20.0
stretch	5	6
Total	7	5:50:06	15.1		24.31		253	450.5
[1-5]	7	5:50:00

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Saturday Jul 18, 2015 #

9 AM

cycle 20:00 [1] 5.03 km (3:58 / km) +27m 3:52 / km
ahr:63 max:72

sprint drills (100 repeats) 30:00 2.45 km (12:14 / km) +13m 11:55 / km
ahr:88 max:133

cycle 20:00 [1] 5.01 km (3:59 / km) +50m 3:48 / km
ahr:72 max:72

stretch 1 [0]

24 degrees, humid, but overcast and breezy. I got up, ate breakfast and decided to ride to the track to give time to digest.

Didn't have a lot of oomph on the track today. Got a bit light headed after the 5th rep, so I lay down in the shade for a few minutes.
Self timed standing starts:
20.5
19.2
18.2
18.2
19.7

Tired riding home; I was very happy to have the tailwind heading up Kasold.

Friday Jul 17, 2015 #

stretch 1 [0]

sprint drills (stretch) 10:00 [1]

yoga 30:00 [1]

stretch 1 [0]

sprint drills (stretch) 10:00 [1]

yoga 30:00 [1]

Thursday Jul 16, 2015 #

6 PM

stretch 1 [0]

sprint drills (1 minute) 45:00 4.44 km (10:08 / km) +21m 9:54 / km
ahr:127 max:157

Wednesday Jul 15, 2015 #

weights 30:00 [3]

Oof! Heavier weights tonight. Squats with 35 lbs, 60 lb pull downs, 12 lb bicep curls.

Tuesday Jul 14, 2015 #

5 PM

stretch 1 [0]

sprint drills (in and outs) 40:00 [1] 3.61 km (11:04 / km) +21m 10:46 / km
ahr:79 max:139

Summer has arrived. It was 36 and humid, and it was my first run in the heat, so I took it easier than I had originally planned. Went over to west campus and did some in-and-outs in the shade.

Monday Jul 13, 2015 #

stretch 1 [0]

sprint drills (stretch) 10:00 [1]

erg 20:00 [1]

Some more comments about the National Senior Games:

1. I had lots of fun walking around the Expo. It was a funny mix of exhibitors. Lots of exercise equipment, shoes and clothes. But also booths with hearing aids, orthotics and senior living communities.

2. Senior athletes must spend a lot of money. I picked up flyers for
USA Masters Games
World Masters Games
Huntsman World Senior Games

3. The most intriguing exhibit was for www.activetense.com clothes. They have built in support, like K tape. Might be helpful for gail, Sandy or imstillhungry?

C • activetense 1

Sunday Jul 12, 2015 #

11 AM

orienteer 55:00 [1] 3.76 km (14:39 / km) +121m 12:37 / km

calf is still tender, so I decided to take it easy today. I went for a map hike at Afton State Park. Erin had recommended an area that was flat, but interesting. It was tough to follow the overgrown trail, but it made me concentrate more on map reading. Very cool features in this part of the park, and then a bonus of a nice beach along the river. Lots of fun to explore.

Then I headed into St Paul for some more fabric shopping before heading to the airport. Thanks Linear Ice for your hospitality this weekend, and your support at my race.

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