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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Mar 1:

activity # timemileskm+mload
  orienteer4 2:38:05 7.93(19:57) 12.76(12:24) 169508.4
  Nordic track2 45:0090.0
  aerobics1 30:0060.0
  weights1 30:0090.0
  sprint drills1 15:0015.0
  run/walk1 10:0010.0
  Total8 4:48:05 7.93 12.76 169773.4

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Sunday Mar 1 #

10 AM

orienteer 55:00 intensity: (30:00 @2) + (20:00 @3) + (5:00 @4) 3.0 km (18:20 / km)

Orienteering practice at Rockhaven, I asked Mike to draw me some legs where I had to decide which route to take. I need to practice this more, I often make a wrong decision or miss an obvious around/flat route. I deliberately chose different routes just to test different options. The only option I didn't do was a long around trail run because I was tired today and walking this course.

2020-03-01_Rockhaven decisions route

Saturday Feb 29 #

Event: Slough Creek
 
10 AM

orienteer 1:01:43 intensity: (22 @1) + (1:21 @2) + (8:08 @3) + (18:20 @4) + (33:32 @5) 5.5 km (11:13 / km) +130m 10:02 / km
ahr:156 max:170

Slough Creek event
We had a great turnout due to the nice warm temps (15C). We ran out of intermediate maps. Sandy's courses were well received.

I had a decent run. I was able to keep moving most of the time although I did get tired. The course was easy so I didn't make any mistakes.

2020-02-29_Slough Creek_route

Friday Feb 28 #

4 PM

orienteer 21:53 intensity: (20:00 @1) + (1:53 @2) 1.81 km (12:07 / km) +39m 10:56 / km
ahr:103 max:119

Easy line O at Holcom. This was good mental training and fun on a nice warm day.

2020-02-28_Holcom Line O_route

Thursday Feb 27 #

aerobics 30:00 [2]

Wednesday Feb 26 #

5 PM

weights 30:00 [3]


Tonight's set:
16X reverse lunge, 20 lbs
20X extended glute bridges
8X squats, 25 lbs
10X arm press ups, unknown weight
15X band push outs
15X triceps push down, setting 4
6 PM

Nordic track 30:00 [2]


I'm enjoying reading while tracking, I feel like I'm more productive (plus it makes the time go faster).

Tuesday Feb 25 #

5 PM

orienteer 19:29 intensity: (4 @1) + (4 @2) + (1:25 @3) + (17:56 @4) 2.45 km (7:57 / km)
ahr:146 max:153

run/walk warm up/down 10:00 [1]

Monday Feb 24 #

Nordic track 15:00 [2]

sprint drills (stretch) 15:00 [1]

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