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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending May 11, 2019:

activity # timemileskm+mload
  orienteer2 2:00:00 6.21 10.0 121300.0
  sprint drills3 1:15:00 1.54 2.48 9225.0
  HIIT1 1:00:00180.0
  weights1 30:0090.0
  yoga1 15:0015.0
  Total8 5:00:00 7.75 12.48 129810.0

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Saturday May 11, 2019 #

9 AM

orienteer 1:30:00 [3] 10.0 km (9:00 / km) +121m 8:29 / km

Ft Leavenworth Adventure Race (only counting O time)

I decided not to do the bike portion, so I went to the markers on foot (skipped 15 and 17, which were bonus but too far away).

Started with the memory exercise (a group of toy farm animals, had to remember the animal and the sequence) then started on the O.

After #1, I went to the paintball area (#19). I had to wait for a few people ahead of me, but then it was my turn to shoot he cloth ghosts.

Then back to O. Almost went past 2. I went all the way around the old walls to 8 because I was thinking about orienteering rules. Mike thought of it as an adventure race and went right through the building. I lost 7 minutes here. But is so cool to go inside the old prison. It reminds me of the setting of "The Shawshank Redemption".

At 18, there was a compass exercise. At first I tried to think about the bearing and the pace, but I did better when I just guesstimated and looked up.

The last bit is my favorite: a quick kayak around the lake. It was bit harder today because they only had canoe paddles, so I had to alternate sides when taking strokes.

2019-05-11_Leavenworth adventure race_route

Friday May 10, 2019 #

5 PM

sprint drills 30:00 [3] 2.48 km (12:06 / km) +9m 11:54 / km

A light session on west campus. My left hamstring was tired from yesterday so I wasn’t sure how it would hold up. The two long sprints felt surprisingly good. Dare I say, fun?

Thursday May 9, 2019 #

4 PM

weights 30:00 [3]

Tonight's set:
10X seated squat thrust, unknown weight
10X each arm, bent over row, 15 lbs
10X RDL, 30 lbs
12/12/12 band push outs (12X each arm alone, then 12X with both arms)
5 PM

yoga 15:00 [1]

Tuesday May 7, 2019 #

sprint drills 30:00 [3]

Monday May 6, 2019 #

HIIT 1:00:00 [3]

Sunday May 5, 2019 #

9 AM

orienteer (marker put out/pick up) 30:00 [1]

Putting out and picking up markers for "Orienteering for Women" class. We had perfect weather today, so all but one of the pre-registered folks showed up. Plus three who hadn't realized they were supposed to register. So I had to teach 19 women on my own, which was a bit tough. But they all seemed to like it.

It is interesting that many women like to learn without the men around ("they hog the map and go too fast"). Also, I noticed their lack of confidence in their ability to use a compass or read a map. I spend a lot of time on the compass because that is what they think they want to learn. But then I emphasize how to use the map over the compass and send them out on a short course. They all come back saying they rarely used the compass, just to keep the map oriented. Right!

I don't know how many will come back for one of our local O events, but that's OK. I feel good for just helping them realize they can read a map and get around. That's a nice reward for me.
5 PM

sprint drills 15:00 [3]

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