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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Mar 31:

activity # timemileskm+ft
  hiking2 4:45:08 13.12(21:44) 21.11(13:30) 1516
  orienteering1 4:15:13 9.83(25:58) 15.82(16:08) 1343
  cardio2 2:10:12 2.23(58:23) 3.59(36:17)
  strength & stretching1 30:00
  Total6 11:40:33 25.18 40.52 2859
  [1-5]6 11:29:32

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Sunday Mar 31 #

10 AM

orienteering 2:42:38 intensity: (13 @1) + (2:41 @2) + (25:19 @3) + (1:41:06 @4) + (33:19 @5) 7.15 mi (22:45 / mi) +1101ft 19:51 / mi
ahr:138 max:183

Governor Dick Score-O. Picked a route that visited what I knew were nice parts of the park and a handful in a section I had never been to before that were a bit rockier but looked doable (translation: a good trail network that would get me close to them).

Skipped two near the end that would have involved a good bit of climb and I didn't think I could get them in the time I had left. Might have been able to get them for 100 pts and skipped one for 82 points but decided not to try. I had had a nice hike around - only jogged a couple times on some nice soft trails - and gone to some great controls and had accomplished what I intended so decided to be happy with that.

And it was good enough for the win! Well, top female. Due mostly to the fact that the faster women didn't show up.

Controls: 31-37-3241-51-49 (so pretty much straight up the hill) -72-33 (and back down to head over to the NE section where I'd never been) - 54-80-38-84-75 (then back the way I came by 33 to get water) - 61-52-42-62 (the other section I'd never been to - so nice over there) - decided to skip 44 and 56 and did 82 and in. Might have had time to go get 85 but didn't want any pressure to run.

orienteering 1:32:35 intensity: (44 @2) + (47:44 @3) + (40:52 @4) + (3:15 @5) 2.68 mi (34:33 / mi) +242ft 31:49 / mi
ahr:129 max:175

And then went and picked up a bunch of controls. Figured it was good training for next weekend so I climbed the hill.

Quite tired now.

Saturday Mar 30 #

8 AM

cardio 59:43 intensity: (12 @0) + (36:45 @1) + (18:52 @2) + (2:54 @3) + (1:00 @4) 0.82 mi (1:12:48 / mi)
ahr:93 max:136

Class. The Saturday morning crowd is much bigger and much younger and so the workout is tougher, which is good. She really likes ballet moves though and in particular second position plies which are not kind to my knee. I keep experimenting with modifications but haven't found something I like yet.

Thursday Mar 28 #

9 AM

cardio 1:10:29 intensity: (3 @0) + (16:31 @1) + (20:58 @2) + (27:18 @3) + (4:00 @4) + (1:39 @5) 1.41 mi (50:00 / mi)
ahr:110 max:174

Class at the gym. I forgot to stop my watch until I got home but since I walked home, I'll count it!

Wednesday Mar 27 #

12 PM

hiking 3:49:33 intensity: (10:46 @0) + (19:15 @1) + (49:26 @2) + (2:29:00 @3) + (1:01 @4) + (5 @5) 10.21 mi (22:29 / mi) +1175ft 20:16 / mi
ahr:110 max:145

Felt pretty good for most of this and was really enjoying the beautiful day. Had planned a little more but developed a shin splint in my right leg and decided not to push it. Hopefully a little icing and ibuprofen will fix it.

Monday Mar 25 #

9 AM

hiking 55:35 intensity: (5:06 @1) + (27:09 @2) + (22:53 @3) + (27 @4) 2.91 mi (19:06 / mi) +341ft 17:12 / mi
ahr:109 max:134

Meadow loop with Sandy.
4 PM

strength & stretching 30:00 [3]

Session with trainer. Moved up to 50lb on the dead lift. Who knew.

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