Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fredder

In the 31 days ending Jul 31, 2009:

activity

time

miles

Orienteering

8:58:00

17.8

(30:13)

28.65

(18:47)

380

Road Running

7:18:36

50.4

(8:42)

81.11

(5:24)

Golf

6:30:00

8.0

(48:45)

12.88

(30:17)

Walk

1:30:00

5.0

(18:00)

8.05

(11:11)

Total

24:16:36

81.2

(17:56)

130.68

(11:09)

380

2:35

0:00

» now

Thursday Jul 30, 2009 #

Orienteering 1:30:00 [2] **** 3.0 mi (30:00 / mi)
shoes: Montrail Cont. Divide

Checking out courses/control sites at FCE with Sam. Some hiking and climbing, but more about map reading.

Wednesday Jul 29, 2009 #

Road Running 51:02 [3] 5.6 mi (9:07 / mi)
shoes: New Balance 740

Lewis + Bollinger loop Just out for a relaxing recovery run, but still felt miserable. Could be: running before breakfast, heat/humidity, not recovered yet from Sunday run.

Monday Jul 27, 2009 #

Golf 2:00:00 [2] 2.0 mi (1:00:00 / mi)

Actually pretty stiff from yesterday. Left knee, and to a lesser degree R, were kinda puffy and stiff.

Sunday Jul 26, 2009 #

Orienteering race 1:28:00 [5] ***** 6.9 km (12:45 / km) +200m 11:08 / km
shoes: Montrail Highlander

Miserable by most standards, but actually OK for me at HR. Rainy/humid day--probably lost 10min because of glasses. Not so much fogging up but water spray from rain and wet branches.
Simple--just need more practice in the woods.

Red - Splits

Thursday Jul 23, 2009 #

Road Running 34:00 [3] 4.0 mi (8:30 / mi)
shoes: New Balance 740

Around the block--some faster sections. Hot and muggy, even in the AM.

Tuesday Jul 21, 2009 #

Road Running 1:13:38 [4] 8.4 mi (8:46 / mi)
shoes: New Balance 740

Lippitt bollinger loop with 1 min walk @ 15min. Pushed early intervals, tired at the end. Core and calf strength not would it should be.

Saturday Jul 18, 2009 #

Orienteering 1:30:00 [2] **** 2.0 mi (45:00 / mi)
shoes: Montrail Cont. Divide

Map reading at FCE--looking for nice places for the October event. Got lost a few times and surprised myself (positively) a few times.

Friday Jul 17, 2009 #

Road Running 46:30 [4] 5.6 mi (8:18 / mi)
shoes: New Balance 740

Bollinger block with 2mile interval early on. 14:30 (7:15m), which is a bit better than previous bests I think. Kind of dying at the end--definitely could not repeat. Upper chest just kind of tight the rest of the way.

Tuesday Jul 14, 2009 #

Road Running 46:19 [3] 5.6 mi (8:16 / mi)
shoes: New Balance 740

Bollinger block--trying to relax and recover after brutal run on Sunday. Felt Ok, but a bit tired as expected. Only about a min. slower than earlier in the week when I thought I felt fresh.
The trick now is getting more O-specific training in--its the mistakes that are killing me.

Monday Jul 13, 2009 #

Golf 2:30:00 [2] 3.0 mi (50:00 / mi)

The usual league match. Good to shake off the stiffness from the long run yesterday. Played horrible--haven't hit a decent iron in weeks--timing all messed up.

Sunday Jul 12, 2009 #

Orienteering race 2:30:00 [4] ***** 7.7 km (19:29 / km) +180m 17:27 / km
shoes: Montrail Highlander

French Creek East Red The time might seem bad (and it is), but there's some accomplishment in actually finishing the course. Very green and lots of ferns made travel and navigation extremely challenging. Then there is pure stupidity--it took me till the 5th control (after wondering why nothing was where it should be), to realize I was using the 1:10k map scale instead of 1:15. No wonder pace counting wasn't working.
When there was something to actually navigate by, it seemed comfortable enough. And I didn't feel as tired at the end as one might expect, so it seems like conditioning isn't too bad.
But everything else was miserable: glasses getting wet and foggy and nothing to wipe them on; gators falling down and snagging even more junk; bashing my toes and bunion repeatedly on submerged rocks and logs, etc.

Thursday Jul 9, 2009 #

Walk 1:00:00 [2] 3.0 mi (20:00 / mi)

Walking around the Muddy Run park with the kids (and mini golf afterwards)--OK not much of a workout...

Wednesday Jul 8, 2009 #

Road Running 45:07 [3] 5.6 mi (8:03 / mi)
shoes: New Balance 740

Bollinger block--focus on relaxation and good form. Except for left knee and some continued tightness in hips, felt OK. Hills seemed strong, but still lacking in top end aerobic capacity.

Monday Jul 6, 2009 #

Road Running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: New Balance 740

A lighter workout before golf later in the day. Still, much harder than it should have been--not sure if it was lack of sleep or something else.

Golf 2:00:00 [1] 3.0 mi (40:00 / mi)

The usual--very few mistakes, but not great either. Lots of routine pars--if that's something to complain about.

Saturday Jul 4, 2009 #

Orienteering 2:00:00 [3] **** 6.0 km (20:00 / km)
shoes: Montrail Cont. Divide

Mostly walking, but some trail running at the beginning and end to get "out in the woods". Trying to find remaining decent woods in S end of FCE map. Almost all currently mapped white now, but probably now more like 3/4 light green and substantial patches of darker green. Ferns are really tough, but will be less of a problem in October when next FCE event occurs.

Friday Jul 3, 2009 #

Road Running 1:07:00 [4] 6.2 mi (10:48 / mi)
shoes: New Balance 740

Reeder + Bollinger loop fartlek style, pace runs from 1 to 15 min. Beat at the end and sore the rest of the day.

Wednesday Jul 1, 2009 #

Road Running 40:00 [4] 5.4 mi (7:24 / mi)
shoes: New Balance 740

Bollinger block with about 10 ~200m pace runs thrown in. Hips and back are pretty tight, but otherwise felt OK.

Walk 30:00 [2] 2.0 mi (15:00 / mi)

Brisk walk waiting for Bailey.

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