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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending May 16:

activity # timemileskm+mload
  Strength3 4:41:31 0.3 0.482c724.5
  Road Running2 2:03:06 5.85(21:02) 9.42(13:04) 296338.3
  O - competition1 1:42:04 3.7(27:35) 5.95(17:08) 279306.2
  Hiking1 1:00:00 2.0(30:00) 3.22(18:38)60.0
  Total7 9:26:41 11.85 19.08 5752c1429.0

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Saturday May 15 #

11 AM

Hiking 1:00:00 [1] 2.0 mi (30:00 / mi)

Hike with Ruthie, Dan, Kate, Daniel and Michael in the Fells, dropping parachutes off the top of all the boulders and cliffs.

Friday May 14 #

11 AM

O - competition (Earls Trails Green) 1:42:04 [3] 5.95 km (17:08 / km) +279m 13:53 / km
ahr:107 max:147

Phil's course at Earls Trails. In true Phil fashion, stumbled on my first step at the start and almost fell down. Got better after that. Mostly walked as this was my first look at a map since last year.

Went thru the first 4 no problems. Was a little R on 5, but looked at the contours and corrected over to the control, 30 sec. Should have been more cautious on that vague area. Was L at 6 and spent a minute figuring the correct hilltop. Didn't trust my attack point going to 8 and stopped too soon. Back to the trail jct and a more careful bearing got me to the control with 5 min lost. No problems on the rest.

Enjoyed the course and map, which seemed to have all the little bike trails up to date.

Thursday May 13 #

3 PM

Road Running 1:32:03 [3] 3.89 mi (23:39 / mi) +239m 19:51 / mi

5 PM

Road Running 31:03 [2] 1.96 mi (15:51 / mi) +57m 14:32 / mi
ahr:107 max:137

Felt really sluggish, slow.

Tuesday May 11 #

11 AM

Strength 1:30:31 [3]
ahr:89 max:154

12 PM

Strength 1:00:00 [1]

Functional Movement Screen with Adam. Mostly evaluated flexibility, but also balance and stability. Movements measured were deep squat, hurdle step, lunge, shoulder mobility (ha!), straight leg raise, pushup and one-sided bird dog. Nothing hard strength-wise, but difficult limits to range of motion.

Next will be corrective exercises to fix some of this.

Strength 20:00 [3]
1c

Then a short workout with bike, treadmill
Side step-up on 18" block, clam shell w/band, Russian twists w/ball, leg swings

Monday May 10 #

2 PM

Strength (Trainer) 1:51:00 [3] 0.3 mi (6:09:51 / mi)
1c

Training with Adam. Bike, treadmill, stretching.
Plyo jumps and ladder drills, jumps
Bulgarian squats and lunges w/25# kb’s
Back extensions, leg ups, pull downs

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