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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jul 27:

activity # timemileskm+m
  orienteer2 1:18:40 5.28(14:55) 8.49(9:16) 67
  cycle1 50:00 8.24(6:04) 13.26(3:46) 48
  run/walk1 50:00 4.12(12:09) 6.63(7:33)
  weights2 32:00
  aerobics1 30:00
  Total7 4:00:40 17.63 28.38 116

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Saturday Jul 27 #

7 AM

cycle 50:00 intensity: (7:34 @1) + (36:57 @2) + (5:29 @3) 13.26 km (3:46 / km) +48m 3:42 / km
ahr:111 max:134

A nice easy ride early, to get back in time for the end of TDF stage. Lots of people out on the bike path today.
6 PM

weights 17:00 [1]

I did some arm work in the basement. They need extra attention after 3 weeks without my trainer.

Friday Jul 26 #

Note

Last day in Madison and an uneventful trip home I had every intention of going for a bike ride tonight. But when I got home I was so road weary I just wanted to stay in and watch TDF with Mike.

Thursday Jul 25 #

5 PM

run/walk 50:00 intensity: (10:00 @1) + (15:00 @2) + (25:00 @3) 6.63 km (7:33 / km)

A beautiful evening in Madison, with cool temps and a nice breeze. So I went back to campus and ran along Lake Mendota to Picnic Point. I left my Garmin in the hotel room, so I used Map My Run to get a track. I had to guestimate my HR zones.

Wednesday Jul 24 #

Note

Another lovely evening with Dave and Bethany. We went to dinner at Samba, a Brazilian steakhouse where they bring around differnt cuts of meat to your table. I ate way too much but it was a great meal.

Tuesday Jul 23 #

5 PM

orienteer 45:00 intensity: (9 @1) + (10:17 @2) + (30:46 @3) + (3:48 @4) 4.79 km (9:24 / km) +33m 9:05 / km
ahr:129 max:147

My wonderful husband created a basic O map of the UW-Madison campus for me. I used it tonight to orienteer at an easy pace. I took it easy because 1) I was lazy 2) the map was pretty generic and hard to read and 3) there were packs of teens, bicyclists and drivers everywhere. I’m glad I planned the course to finish along the lake. It was beautiful and a great place to people watch.

http://sprintseries.org/doma/show_map.php?user=map...
6 PM

weights 15:00 [1]

A bit of lifting in the hotel gym.

Monday Jul 22 #

aerobics 30:00 [1]

A bit of exercise in my hotel room. Back in Madison for week 3. I am alone this time (my manager was here the first week; two weeks with someone else (The Woman Who Never Stopped Talking). I’m practicing more self-care this week. After exercising, I sat in the courtyard with some free wine and appetizers. I enjoyed the perfect temperature and a good book. So fine (except Mike isn’t here).

Sunday Jul 21 #

9 AM

orienteer 33:40 intensity: (4:41 @3) + (12:23 @4) + (16:36 @5) 3.7 km (9:06 / km) +34m 8:42 / km
ahr:158 max:168

Sunflower State Games, Washburn University

We had another record breaking year (one more attendee than last year :) and Fritz set two cool courses. I worked first, then went out without any warmup. I pushed pretty hard but slowed down a lot trying to read the map at 8-9-10. Then I was really tired on the long leg to 18 and couldn't wait to be done.

http://sprintseries.org/doma/show_map.php?user=map...

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