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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Mar 31, 2013:

activity # timemileskm+mload
  trail2 2:27:35 11.39(12:57) 18.33(8:03)59.0
  strength & stretching2 55:0022.0
  running2 53:38 4.5(11:55) 7.25(7:24) 9721.5
  hiking1 27:57 1.65(16:57) 2.65(10:32) 92
  Total7 4:44:10 17.54 28.23 189102.5
  [1-5]6 4:16:13
averages - weight:120lbs

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Sunday Mar 31, 2013 #

11 AM

running 33:45 [3] 2.81 mi (12:01 / mi) +86m 10:58 / mi
ahr:148 max:160

Started a little fast and really died at the end - working hard. Walked from the crosswalk home but ran all the hills. But a huge improvement on this loop. Sandy's training plan is paying off.

Saturday Mar 30, 2013 #


Lots of dancing at the wedding. Lots of eating too!
12 PM

running 19:53 [3] 1.69 mi (11:44 / mi) +11m 11:30 / mi

A quick run to a nearby park before the wedding.

Thursday Mar 28, 2013 #


Something in the air...

Another former student contacted me with this link:

He has recently gotten into running marathons and ultras and he also remembered I was into orienteering and thought I might enjoy the article. Very bizarre (both the race and the fact that two students from 15 years ago remembered I orienteered).
3 PM

trail 1:17:17 [3] 5.99 mi (12:54 / mi)

Long run with Sandy on the drive. I thought I fixed the gps piece but apparently not. Hmmm....

Here are the paces:
mile 1: 12:45
mile 2: 11:52
mile 3: 11:50
mile 4: 12:13
mile 5: 11:54
part of mile 6 on the drive: 11:04
hike up the hill: 19:33

This felt pretty good so even though it's not any faster than our long run a few weeks ago, it sure felt easier which is a big improvement.

Wednesday Mar 27, 2013 #

strength & stretching 45:00 [3]

Core DVD plus some arm strength plus a little yoga.

Tuesday Mar 26, 2013 #

6 PM

trail 1:10:18 [3] 5.4 mi (13:01 / mi)

TNT - ran with Sandy (and Jim for part of it). Big crowd afterwards for dinner: Clem, Karl, Bob, Jim, Dasha, Sandy and me. Nice.

But, in fiddling around with the Garmin, I somehow managed to turn off the GPS or something so no data to go with the run. However, something was recorded, since in Garmin connect, it gives distances along with the laps that I took. Anyway, will need to figure this out.

15:22 warm up (includes walk down to the drive plus some slow jogging on the drive)
16.24 mile and a half at "fast" pace
5.00 slow recovery jog
16.06 mile and a half at "fast" pace
17.25 cool down (includes hike up the hill plus some slow jogging on the drive)

The "fast" pace was what I expected - under 11 minutes per mile but not by much. Felt like I was working but not like I was pushing all out. Actually felt really good tonight.

Monday Mar 25, 2013 #

strength & stretching 10:00 [3]

Following anniemac's lead, I am building up a yoga/srength routine of my own. This was a start.


A very bad week for eating healthy - several work functions and I had no willpower whatsoever. I am pleased it was where it was a week ago.
10 AM

hiking 27:57 [0] 1.65 mi (16:57 / mi) +92m 14:26 / mi

Down to the drive - a little jogging - back up to the house. Then shoveled slush.

The Wiss was really pretty but a mucky mess. I thought my shoes were gortex/waterproof - not so much. But glad I got out. The long soak last night must have helped; don't feel too bad today and was very stiff and sore when I got home yesterday. Took three tries to get out of the car.

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