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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jun 8:

activity # timemileskm+mload
  sprint drills4 1:45:00 4.34 6.98285.0
  run/walk3 55:00 3.74(14:42) 6.02(9:08) 2165.0
  weights1 30:0090.0
  orienteer1 30:0090.0
  yoga1 20:0020.0
  Nordic track1 20:0040.0
  run4 3:50 0.62(6:10) 1.0(3:50)12.4
  Total10 4:23:50 8.7 14.0 2702.4

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Saturday Jun 8 #

orienteer 30:00 [3]

Worked registration and beginner's briefing at the the Burcham Park event. I was thrilled to see that 3 of my "women only" trainees showed up.

Then I walked to the first two controls on the intro course with my sister Susan (who is visiting from CA).

I spent too much time talking with folks after they finished, and it was getting hot, so I knew I didn't want to do a full course. But it is the end of my training week and I had not yet orienteered this week, so I had to do something. So I went to the first three and the last control on the middle course.

Finished up with some marker pickup later.

Thursday Jun 6 #

4 PM

weights 30:00 [3]

Tonight's set

1. One leg reverse lunge from elevated position. 8X15 lb, 7X20 lb, 6X25 lb, 5X30lb each leg.
2. Seated row, 10X 50 lbs
3. Single leg squat, rear foot elevated, 8X body weight
4. 10X incline push up
5. 20 seconds Real Runner
5 PM

run/walk warm up/down 15:00 [3] 1.49 km (10:05 / km)

run race 1:42 [3] 0.4 km (4:15 / km)

KC Corporate Challenge Distance Medley Relay

I ran the third leg, 400 meters. Didn't go all out since we had already been lapped. This was "take one for the team" night.
7 PM

run/walk warm up/down 15:00 [3] 1.59 km (9:28 / km)

run 1:31 [3] 0.4 km (3:47 / km)

KC Corporate Challenge,.

Second leg of 4X400 relay. This time we weren't lapped until the third leg so I tried a bit too hard on my lap.

Wednesday Jun 5 #

5 PM

sprint drills warm up/down 40:00 [3] 2.51 km (15:57 / km)

run race 17 [5] 0.1 km (2:50 / km)

KC Corporate Challenge 100 meters

I tried a couple of different things tonight, starting with check in. They ask you for a seeding time. Usually they take last year's result. But I told the clerk that I was trying for a faster time tonight, so put me down for 16.5. She laughed, said she liked my attitude and encouraged me to go for it.

Another scorching day (33C) but at least there was slight breeze. In past years, I would do a long warm up jog, then two nearly full sprints. But in my training this season, I discovered that I now do better with less warm up (time and intensity). So I took it easier tonight.

I was nervous at the line, as usual. But I said to myself: tonight's the night. (I wanted a medal. I've been 4th a few times.)

I had a good start, then I don't remember much until ~70 meters. It was the strangest feeling: I noticed that my knees were not coming up as high as usual and they felt like they were moving through water. Very distinct sensation and very weird thoughts. However, I was holding my form well (which has been a problem recently) and I did not feel wiped out at the end. Good progress!

Of course, the other Mary was way ahead of me, but I finished second in my heat. There were some fast woman in prior heats, so I wasn't sure if I had gotten a medal or not. I also felt my time would be slow, based on how my legs felt. I texted Mike that I had good form but was slow.

It takes about 15 minutes to see the results. I was shocked and thrilled when I saw that I had indeed finished second in 16.65. This is only the second time I have broken 17 seconds! Woo hoo! I was very happy! It was also nice to get a sliver medal, and hear my name called out in the stadium.

Edit: I have a bad memory. This was the 4th time I was under 17 seconds, Last time was in 2017. I was beginning to think I was too old to break 17 again.

2019 KCCC results
7 PM

sprint drills warm up/down 20:00 [3] 1.64 km (12:11 / km)

8 PM

run race 20 [4] 0.1 km (3:20 / km)

I stuck around to run the sprint relay. I was the second leg, and ran 100 meters. We are not competitive in this discipline, so I did not go all out. Time is a guesstimate.

Tuesday Jun 4 #

Nordic track 20:00 [2]

yoga 20:00 [1]

Monday Jun 3 #

5 PM

run/walk 25:00 [3] 2.95 km (8:29 / km) +2m 8:27 / km

sprint drills 15:00 [1]

Sunday Jun 2 #

12 PM

sprint drills 30:00 [3] 2.83 km (10:36 / km)

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