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Training Log Archive: maprunner

In the 7 days ending Oct 17:

activity # timemileskm+mload
  orienteer3 3:01:47 10.97(16:34) 17.66(10:18) 266551.1
  weights2 1:00:00180.0
  stretch 1 20:0020.0
  aerobics1 20:0040.0
  Total7 4:41:47 10.97 17.66 266791.1

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Saturday Oct 17 #

12 PM

orienteer 32:07 intensity: (4:10 @1) + (1:49 @2) + (12:11 @3) + (13:57 @4) 3.84 km (8:22 / km) +75m 7:37 / km
ahr:138 max:156

I asked Mike to suggest a training for me today, and he suggested a fast downhill course.

I drew a course on west campus, which included a few controls tog et me up the hill. And then I ran around up top, then down, and around some more. My goal today was to keep moving (at either a walk or run) and not stop at all. I succeeded on that. Had a few minor bobbles on executing the routes, so I need to keep practicing reading the map while moving.
2020-10-17_Downhill West Campus route

Friday Oct 16 #

aerobics 20:00 [2]

Thursday Oct 15 #

weights 30:00 [3]

Workout 6: 4 rounds
1A: Squat Jump x 15
1B: DB Squat to Overhead Press (thruster) x 10 (10 lbs)
1C: Side Plank x 15 secs each side
1D: Neutral Grip DB Bench Press x 20 (started with 15 but dropped to 10 on other reps)
1E: Mountain Climber x 25 secs

Wednesday Oct 14 #

5 PM

orienteer 24:40 intensity: (1:24 @2) + (9:40 @3) + (12:43 @4) + (53 @5) 3.1 km (7:58 / km) +16m 7:46 / km
ahr:147 max:161

Interval and memory O training at Holcom
I cut up an old Holcom course that Mike had designed, and pasted the snippets on individual papers. I di not bring the intact map with me. I shuffled the order of the controls, and then had to find each one from memory. I carried these pieces of paper:

So, I would start with one map snippet in my hand. I had to determine where the circle was. Then I had to decide the route to get there. Then I put the map snippet away and ran fairly fast to the control. Stop. Breathe. Repeat.

This was more fun than I expected. It wasn't hard to figure out he control location (except for the first one) but it WAS hard to remember where all the fences were and how I could get from one place to the next.

I took one bad route choice from the northern-most ball diamond to the batting cage (on the south side) but otherwise I did OK. I also had to move around all the people in the park; all the open fields were in use.

Hot and sweaty and hard work but loads of fun.

2020-10-14_Holcom memory route

Tuesday Oct 13 #

weights 30:00 [3]

Workout 5: 4 rounds
1A: Split Squat x 15 each
1B: Sprint in place x 20 secs
1C: incline push-up x 15
1D: plank w/alt leg lift x 20-30 secs
1E: Lateral line jump x 20 secs

Monday Oct 12 #

stretch 20:00 [1]

Sunday Oct 11 #

10 AM

orienteer 2:05:00 intensity: (1:25 @1) + (9:28 @2) + (1:52:59 @3) + (1:08 @4) 10.73 km (11:39 / km) +176m 10:46 / km
ahr:134 max:153

Time for some long O at Clinton. I dug up an old (2010?) 10K course. My plan was to run the whole thing in about 2.5 hours.

Started from a different location because the dump station was constantly in use. Also, decided to skip 1-3 because 1) the campground was filled and 2) it didn't look fun.

Had to stay on trails and avoid the woods and grass today (too early in the season). It was warm and sunny and the leaves were falling like crazy. I only saw 2 mountain bikers the whole time I was out.

I discovered early on that I had no oomph today, so this was going to be a slow slog rather a running attempt. I decided to get as close as I could to each marker but not sweat it. So, I chose not to get very close to 8. I got tired on all the back and forth on the same trails for 8-9-10-11. I had every intention of going to 12, but as I started up the hill, looked at the time and the rest of the course, and decided to turn around.

The route from today is in red; it's superimposed on an old route from 2011 (part of the course).

2020-10-11_old 10K Clinton route

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