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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Nov 9:

activity # timemileskm+mload
  orienteer2 2:56:23 9.6(18:23) 15.45(11:25) 211500.2
  aerobics2 1:00:00120.0
  weights2 45:00105.0
  hike1 30:00 2.77(10:50) 4.46(6:44) 1760.0
  Nordic track1 15:0015.0
  Total7 5:26:23 12.37 19.91 228800.2

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Saturday Nov 9 #

11 AM

orienteer 1:02:25 intensity: (2:58 @1) + (28:14 @2) + (31:13 @3) 4.85 km (12:52 / km) +50m 12:15 / km
ahr:121 max:140

I did a line O on west campus today. My goal was to have to pay attention the whole time, and get some sprint specific training (understand things relative to one another, and pay attention to detail). I knew it was risk y to draw a route on the "trail" through the woods, but I wanted to check it out. I also forgot about all the cars in the parking lot next to the Lied center. I did OK on campus but completely fell apart int he woods.
http://sprintseries.org/doma/show_map.php?user=map...

hike 30:00 [2] 4.46 km (6:44 / km) +17m 6:36 / km
ahr:111 max:126

With Sandy and Kiri

Friday Nov 8 #

11 AM

weights 30:00 [3]

I took a vacation day (we have a use it or lose it policy) today, so I was able to work out with my trainer in the middle of the day.
Today's set:
20X side step with resistance band
12X leg crunches (feet high and narrow) plus 50 lbs
15X glute bridges
then
15X resistance band push puts (half way then full way is 1 rep)
15X TRX row
10X elevated pushups
12 PM

aerobics 30:00 [2]

Thursday Nov 7 #

aerobics 30:00 [2]

Wednesday Nov 6 #

weights 15:00 [1]

A little bit of arm work at home

Tuesday Nov 5 #

Nordic track 15:00 [1]

LeanAgileKC2019 conference all day. I really enjoy this conference every year. But this year I ate something at lunch that disagreed with me. Upset stomach and headache in the afternoon. Tried a bit of Nordic track and Mike's home cooking to make me feel better.

Sunday Nov 3 #

11 AM

orienteer 1:53:58 intensity: (1:53 @1) + (5:53 @2) + (1:31:20 @3) + (14:52 @4) 10.6 km (10:45 / km) +161m 10:00 / km
ahr:133 max:150

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