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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Nov 30, 2019:

activity # timemileskm+mload
  orienteer4 5:04:07 14.8(20:33) 23.82(12:46) 404875.5
  stretch 1 30:0090.0
  Nordic track1 30:0060.0
  weights1 30:0090.0
  hike1 25:0025.0
  Total8 6:59:07 14.8 23.82 4041140.5

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Saturday Nov 30, 2019 #

9 AM

orienteer 1:59:57 intensity: (9:54 @1) + (12:20 @2) + (1:08:43 @3) + (28:58 @4) + (2 @5) 11.49 km (10:26 / km) +165m 9:44 / km
ahr:130 max:159

Leavenworth Score O. My legs were tired at the start, so I decide to walk the whole thing. I picked a good route and had fun out in the woods. It got sunnier and warmer as the day wore on, which was nice.

Jogged a bit on the road to 16. Missed 15 and wandered a bit. Jogged a bit more around 13. And then I found I could jog some more. I was surprised, but kept on running on the flats. I made it back just under my goal of 2 hours.

I saw a beautiful fox in one of the parking lots. I also stopped to talk with a couple walking a dog who were curious about what we were doing.

2019-11-30_Leavenworth route

Friday Nov 29, 2019 #

11 AM

orienteer 1:16:18 intensity: (14:03 @2) + (42:55 @3) + (19:14 @4) + (6 @5) 5.4 km (14:08 / km) +94m 13:00 / km
ahr:130 max:159

Route Choice at Clinton. Mike came with me, but he ran a different set of controls, Warmer than yesterday and only rained at the end, so I enjoyed this training.

Took the straight line route going out, and the road route coming back. Was surprised that one road route was slower. I tried to keep the same pace the whole time (walking) but maybe I dogged it at the end?

1-2 straight: 13:26
4-5 road: 17:50

2-3 straight: 21:03
3-4 road: 19:38

2019-11-29_Clinton route choice_route

Thursday Nov 28, 2019 #

10 AM

orienteer 52:52 intensity: (5:19 @1) + (10:41 @2) + (27:48 @3) + (9:04 @4) 3.0 km (17:37 / km) +65m 15:55 / km
ahr:126 max:152

Woke up to temps just above freezing and a light rain: my least favorite weather condition. But it's Thanksgiving weekend and that's the best weekend of the year for orienteering. I went out an did a short course on our "Choose your own adventure" Thanksgiving map. I saw a few people in the campground, but no one on the trails. Several deer and some hawks but no turkeys this year.

I dressed appropriately if I was running the course. However, my legs are really tired from yesterday and I wasn't able to move fast at all. My toes warmed up after about 15 minutes and I was OK in the middle of the course (even though I was walking). I must have slowed down, because my hands got really cold. I tried jogging a few times to warm up, but it was tough. Probably didn't help that everything was wet.

2019-11-28_Clinton short_route

Looking forward to dinner later with MeanGene and others. I'm not fond of our late start (meet at 5, dinner at 6) but it does allow me to sleep in, go for a run and make appetizers at a leisurely pace. Happy Thanksgiving to all!

Wednesday Nov 27, 2019 #

11 AM

weights 30:00 [3]

Today’s set:
20x walking lunge, 15 lbs
15x leg presses, 70 lbs
15x glute bridges
15x TRX row
15x band press, half way out, then full out
15x lateral arm raises with 3 lb weights

I knew I was in trouble on the last one when he handed me the 3 lb weights. We don’t usually do shoulder work or that low weight. My shoulders were burning in this one.
2 PM

stretch 30:00 [3]

Monday Nov 25, 2019 #

Nordic track 30:00 [2]

Sunday Nov 24, 2019 #

1 PM

hike 25:00 [1]

with Sandy and Kiri
2 PM

orienteer 55:00 intensity: (8:36 @1) + (15:36 @2) + (24:51 @3) + (5:57 @4) 3.92 km (14:01 / km) +81m 12:43 / km
ahr:121 max:149

Putting out freshly sewn mini-markers for our Thanksgiving Choose Your Own Adventure. It was a gorgeous day out there, lots of people in the campgrounds but not many on the trails where I was. I enjoyed being out there, even though I had absolutely no go in my body.

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