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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Apr 10:

activity # timemileskm+mload
  orienteer2 1:02:49 4.29(14:39) 6.9(9:06) 86214.4
  run/walk1 1:00:00 3.72(16:08) 5.99(10:02) 86129.1
  weights2 1:00:00180.0
  sprint drills2 30:0030.0
  stretch 2 30:0030.0
  hike1 30:0030.0
  Total6 4:32:49 8.01 12.89 172613.5

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Saturday Apr 10 #

3 PM

orienteer 36:39 intensity: (15 @1) + (26 @2) + (29:59 @3) + (5:59 @4) 4.0 km (9:10 / km) +58m 8:33 / km
ahr:142 max:152

Middle distance course on west campus. Kept up a good pace and I realized at 14 that I would be finished too soon (I wanted to be out at least 35 minutes). So I added some extra running around, then aback to 14 to finish the course.

2021-04-10_KU middle route

Friday Apr 9 #

hike 30:00 [1]

Another volunteer stint at the fairground drive-in vaccine clinic. This time my job was to run the filled syringes from the fill station to the vaccination tables. Lots of walking during my four-hour shift. I was hard to watch out for all the cars. But it was so cool to see the vials of Pfizer vaccine being hydrated and filled by the pharmacists. I had just talked to my colleagues in Ireland earlier that morning, who make the cholesterol that is sent to another of our facilities to make the fatty acids which are sent to BioNTech. Full circle!
12 PM

orienteer 26:10 intensity: (10 @1) + (43 @2) + (5:15 @3) + (18:08 @4) + (1:54 @5) 2.9 km (9:01 / km) +28m 8:36 / km
ahr:151 max:161

Holcom sprint. I'm doing a three-day O "event" weekend. So I ran at race pace. No navigation challenge since I know this park and I had run this course in Dec. Still made a mistake and went to 12 instead of 11, didn't realize it until I was on my way to 13 and had to turn around. Lost about 1:30. I was pleased with my pace on the rest of the course.

2021-04-09_Free State sprint route

Wednesday Apr 7 #

sprint drills (stretch) 15:00 [1]

stretch 15:00 [1]

weights 30:00 [3]

Workout 3: 5 Rounds
1A: Goblet Sqt 1/2 full x 12 (12)
1B: DB Bent Over Row x 12 (12s)
1C: DB Walking Lunge x 10@ (12s)
1D: 1 Arm Band Row x 20@

Tuesday Apr 6 #

4 PM

run/walk 1:00:00 intensity: (14:57 @1) + (21:02 @2) + (24:01 @3) 5.99 km (10:02 / km) +86m 9:21 / km
ahr:118 max:141

Hot n Hilly loop. Took it easy today because it's my easy week. Saw Mike halfway through (he had ridden the course backwards looking for me). Listened to a sewing podcast today.

Monday Apr 5 #

weights 30:00 [3]

Workout 2: 5 rounds
1A: DB RDL x 15 (10s)
1B: DB Bench Press x 15 (10)
1C: Body Weight Bulgarian Split Sqt x 10@
1D: Band Fly x 15

sprint drills 15:00 [1]

stretch 15:00 [1]

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