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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Aug 3:

activity # timemileskm+m
  run/walk3 2:53:00 11.5(15:02) 18.51(9:21) 120
  stretch 2 40:00
  aerobics2 40:00
  cycle1 40:00 6.53(6:08) 10.51(3:48) 52
  weights1 30:00
  orienteer1 22:05 1.52(14:29) 2.45(9:00) 26
  erg1 15:00
  Total8 6:00:05 19.56 31.48 199

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Saturday Aug 3 #

10 AM

cycle 40:00 intensity: (3:25 @1) + (21:40 @2) + (14:51 @3) + (4 @4) 10.51 km (3:48 / km) +52m 3:43 / km
ahr:118 max:141

Usual ride to the movie theater. Lots of standing water and evidence of recent floods.

Friday Aug 2 #

4 PM

run/walk 1:00:00 intensity: (3:07 @1) + (3:49 @2) + (9:45 @3) + (37:27 @4) + (5:52 @5) 6.72 km (8:55 / km) +89m 8:22 / km
ahr:143 max:165

My hot n’ hilly loop on west campus. It was nice to get outside after working inside all day. Another good thing today: our guest bathroom renovation is finished! We have lived in this house for 10 years and I finally have the bathrooms I’ve always wanted

Thursday Aug 1 #

12 PM

aerobics 20:00 [1]

Wednesday Jul 31 #

stretch 30:00 [1]

weights 30:00 [2]

Nice to work out with my trainer again. He pushes me harder than I push myself. Although he took it easy on me tonight to ease me back into it.
Tonight’s set:
10x goblet squat, 20 lb
12x TRX row
12x incline push-up
10x overhead medicine ball slam, 8 lbs
24x body weight walking lunges

Tuesday Jul 30 #

5 PM

run/walk 8:00 intensity: (3:29 @1) + (4:03 @2) + (28 @3) 0.84 km (9:29 / km) +20m 8:29 / km
ahr:109 max:123

orienteer 22:05 intensity: (2:04 @1) + (35 @2) + (3:55 @3) + (11:54 @4) + (3:37 @5) 2.45 km (9:00 / km) +26m 8:32 / km
ahr:142 max:165

run/walk 10:00 [3] 0.89 km (11:13 / km)
ahr:129 max:139

I'm always thinking of ways to make my O training on West Campus more interesting or challenging. Tonight I did the "map snippet" exercise, where I only have a small circle of the map on piece of paper, and I have to determine where it is on the map and then run there. Then I pull out another map snippet and repeat. I carry a blank map with me.

So, I had some memory and map reading training. I also concentrated on running to a point without a circle on the map. And tonight I decided to run super fast to each point, with a rest in between. It was definitely a good interval workout. I had a really hard time finding the first snippet, more than a minute. After that, it went much better and quicker.

Monday Jul 29 #

aerobics 20:00 [1]

Sunday Jul 28 #

9 AM

run/walk 1:35:00 intensity: (1:25 @1) + (5:23 @2) + (39:28 @3) + (48:44 @4) 10.06 km (9:27 / km) +12m 9:24 / km
ahr:138 max:151

On the Lawrence river trail. I had to jump out of the way of many mountain bikers. It wasn't too hot and there was actually a nice breeze off the river.
5 PM

erg 15:00 [1]

stretch 10:00 [1]

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