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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Feb 6:

activity # timemileskm+mload
  orienteer2 1:45:46 5.22(20:15) 8.41(12:35) 216344.6
  run/walk1 1:00:00 4.21(14:14) 6.78(8:51) 97180.3
  weights2 1:00:00180.0
  erg1 30:0060.0
  aerobics1 30:0060.0
  Nordic track1 30:0060.0
  Total6 5:15:46 9.44 15.19 313885.0

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Saturday Feb 6 #

11 AM

orienteer 1:24:16 intensity: (51 @1) + (4:29 @2) + (37:16 @3) + (38:29 @4) + (3:11 @5) 6.0 km (14:03 / km) +216m 11:54 / km
ahr:145 max:167

OK event at Slough Creek. Fritz wanted to start at the northern end of the map. Where there is no shelter and no bathroom. So of course it was 30 degrees and getting colder, with light snow. 34 pre-registrations, 25 showed up. I did some beginner's briefs and talked with Gene and Gay who were working registration. Then I went out on my course.

Mike had said he was cold while running, so I piled on a few more layers. I ended up being a bit warm.

I didn't warm up, just started the course. I have to walk until I warm up my muscles. So I chose to walk straight towards 2 instead of running on the road.

Corey was gaining on me by 3, which helped motivate me to move quicker. We were together until the road run towards 9, when he pulled away. I caught him again at 11, and was quite surprised when he headed off in the wrong direction to 12. I never saw him again.

My biggest mistake was 13-14. I left the control in the wrong direction and realized it when I hit the field. I turned back, but I should have taken the field. The woods were really crappy (more so than the rest of the course) and I got pushed off line.

It felt good to run and move through the woods and have a real competition.

2021-02-06_Slough Creek route

Thursday Feb 4 #

weights 30:00 [3]

Workout 4: 3 rounds each
1A: 1 arm DB row x 12 each (20)
1B: Neutral Grip DB overhead Press x 10 (10)
1C: Band Row neutral grip x 25
2A: DB curl x 15 (10s)
2B: DB front Raise x 15 (5s)

Wednesday Feb 3 #

4 PM

run/walk 1:00:00 intensity: (2:31 @1) + (6:36 @2) + (38:55 @3) + (11:58 @4) 6.78 km (8:51 / km) +97m 8:15 / km
ahr:135 max:156

Hot N Hilly

Tuesday Feb 2 #

5 PM

orienteer 21:30 intensity: (3:20 @1) + (5:13 @2) + (12:24 @3) + (33 @4) 2.41 km (8:56 / km)
ahr:122 max:151

I got caught up reading my book after work. I finally paused, and realized I had just enough time to do a quickish O session at Holcom before dark.

Monday Feb 1 #

aerobics 30:00 [2]

weights 30:00 [3]

Workout 6: 3 rounds each
1A: DB Squat Jump x 10 (10s)
1B: 1 arm Band Rows x 15 each
1C: Band Curl w/hold x 12
2A: Straight Leg Hip Extension x 20
2B: Seated DB Military Press x 10 (10s)
2C: Band Triceps Kick back x 20

Sunday Jan 31 #

erg 30:00 [2]

Nordic track 30:00 [2]

I just couldn't get motivated to go outside today. It isn't that cold but the wind is howling. So I listened to a podcast, or read a book, while I alternated 15 minute stints on the Nordic track and erg. Made it must less boring.

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