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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Mar 2:

activity # timemileskm+m
  orienteer2 2:32:06 8.26(18:24) 13.3(11:26) 254
  aerobics1 30:00
  weights1 30:00
  sprint drills1 15:00
  erg1 15:00
  Nordic track1 15:00
  Total5 4:17:06 8.26 13.3 254

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Saturday Mar 2 #

1 PM

orienteer 1:43:40 [3] 8.5 km (12:12 / km) +159m 11:09 / km

Wednesday Feb 27 #

sprint drills 15:00 [1]

weights 30:00 [3]

4 sets with trainer:
16X alternating reverse lunge, body weight + 15 lbs
15 X push out on bands
15X seated squat thrust (didn't look at weight)
10X incline push up

Tuesday Feb 26 #

Nordic track 15:00 [2]

erg 15:00 [2]

Monday Feb 25 #

aerobics 30:00 [2]

Sunday Feb 24 #

12 PM

orienteer 48:26 [3] 4.8 km (10:05 / km) +95m 9:11 / km

OK event at Overlook, courses by Blair. It was about -2 but a fierce wind out of the north made registration a pain (blowing papers) and cold. I helped a bit, then did several first-timer briefings. We had one woman who had been at my women training, and one woman who had last orienteered in the summer. Several other first-timers came because of our Facebook event promotion. Overall attendance was low due to the weather.

The snow had melted in many places, but the trails were either very muddy or still slightly frozen, so they weren't a great option today. I should have gone straight from 3-4 (splits say I lost ~2 min here). I was not happy to go up and down the big hill twice, and to finish uphill (my personal pet peeve). That's only because I am not strong at going uphill.

The course was not technical (nature of the map) so it was a runner's course. I actually did quite well, for me, but still ended up at the bottom of the pack.

Nice lunch after with Gene, Mike and Blair. A woman at a nearby table overheard us and asked for more details about O, so I gave her my map.

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