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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending May 19, 2006:

activity # timemileskm+m
  running5 4:33:10
  Orienteering2 1:31:02 3.43 5.52 26520 /23c86%
  indoor bike (hometrainer)2 1:23:09
  strength3 37:46
  stretching4 28:00
  Total6 8:33:07 3.43 5.52 26520 /23c86%

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Friday May 19, 2006 #

running warm up/down 1:00:56 [2]
ahr:153 max:184 shoes: Asics DS Trainer

Warm up was particularly long to get my legs ready to sprint. I was worried about the lack of speed I had done the last few weeks.

Orienteering race 17:00 [5] * 2.62 km (6:29 / km) +75m 5:41 / km
ahr:195 max:205 spiked:15/17c shoes: Asics DS Trainer

Overall the race was ok. My legs seemed to be able to run the speed I was pushing, but my heart and lungs were screaming blood murder! I made a mistake already to the 2nd control, went one green bush too early (20" lost), and I made three route choice errors. First to 8, I went up and over the hill. My split was not much slower than Sam who went around staying flat, but I am certain it made me tired. The next mistake was at 9, since I didn't want to go back up, I stayed flat and went up the stairs. To 15 I didn't see the uncrossable wall under the line connecting the controls and went to the right to go down the hill, instead of to the left down the stairs.

Sam's time is really strong. Nice work Sam!

Orienteering 41:02 [1]
shoes: Asics DS Trainer

Running the middle distance model event course, discussing in the woods with others about the mapping took at least about 10' of the time out in the woods.

Thursday May 18, 2006 #

running 50:00 [3]
ahr:143 max:172 shoes: Asics DS Trainer

Running with Lindsay in Green belt park again. This time includes some track drills and some sprintsin the grass.

stretching 5:00 [1]

Wednesday May 17, 2006 #

indoor bike (hometrainer) 1:01:10 [2]
shoes: Asic Nimbus

I wanted to take a none running day since my back is hurting a little more than before the flight. Got into the Johns Hopkins gym with Lindsay's ID without a problem!!

strength 16:46 [2]
shoes: Asic Nimbus

The usual core strength exercises.

stretching 8:00 [1]

Tuesday May 16, 2006 #

running 25:50 [1]
ahr:158 max:179 shoes: Asic Nimbus

I am staying at my friend Lindsay's house in Laural, MD. Went for a little morning jog.

strength 10:00 [2]

the usual stomach and back exercises.

stretching 5:00 [1]

running warm up/down 38:30 [1]
ahr:156 max:166 shoes: Asics DS Trainer

Warming up and cooling down with Lindsay in Green Belt national park. Nice to find some trails. My back was hurting a little.

running intervals 20:00 [4]
ahr:184 max:195 shoes: Asics DS Trainer

Intervals at a almost all out pace. 2x (3' 2' 1' with half the amount of rest).

Monday May 15, 2006 #

(rest day)

Travel day! I would have had time to go for a short run when should have arrived in Baltimore, but I was delayed for 5 hours at the Newark airport. Suck! My back is a little sore after all the traveling.

Sunday May 14, 2006 #

running warm up/down 35:28 [1]
ahr:155 max:175 shoes: O-shoes (VJ Integrators)

Running to and from the start and finnish.

Orienteering race 33:00 [3] *** 2.9 km (11:23 / km) +190m 8:34 / km
ahr:181 max:195 spiked:5/6c shoes: O-shoes (VJ Integrators)

A regional O event! I was so happy to be orienteering again. I was not pushing the tempo, but my heart rate was pretty darn high. It was steep and I guess my little heart has to get used to orienteering again.

strength 11:00 [2]

stretching 10:00 [1]

Saturday May 13, 2006 #

running 42:26 [2]
ahr:147 max:170 shoes: Asic Nimbus

I hadn't slept well on Friday night, and I had to work at 8am on Saturday until 1pm. Then in the afternoon it started to rain and I was grumpy. I really didn't feeling like doing anything but sleeping. Marc kicked me out of the house and told me to go running. I felt much better afterwards... man I hate it when he's right!

indoor bike (hometrainer) 21:59 [2]
ahr:127 max:139

Just spinning... after the running.

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