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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Sep 15:

activity # timemileskm+ft
  hiking2 2:01:04 5.61(21:35) 9.03(13:25) 944
  strength & stretching1 1:00:00
  orienteering1 54:50 2.6(21:05) 4.18(13:06) 320
  trail1 44:49 2.9(15:27) 4.67(9:36) 394
  swimming1 30:00
  Total6 5:10:43 11.11 17.88 1658

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MoTuWeThFrSaSu

Sunday Sep 15 #

12 PM

orienteering 54:50 intensity: (5:08 @3) + (32:06 @4) + (17:36 @5) 2.6 mi (21:05 / mi) +320ft 18:53 / mi
ahr:141 max:164

Brown course at Ft. Washington. Actual time was 57.36 - forgot to start my watch right away. It was immediately obvious that I was going to have trouble running. I pushed where I could but it wasn't pretty.

Fairly sloppy orienteering - a lot of oh, just run in the general direction and figure it out when you get there type stuff since I know the park so well.

Friday Sep 13 #

12 PM

hiking 1:05:28 intensity: (18:41 @1) + (20:59 @2) + (23:53 @3) + (1:55 @4) 2.72 mi (24:04 / mi) +596ft 19:56 / mi
ahr:107 max:134

Hill repeats on the short hill at the end of Cathedral. Saw Abby coming down while I was going up on one near the end. What's surprising is that I haven't run into her before on the trails somewhere.

Thursday Sep 12 #

9 AM

strength & stretching 1:00:00 [3]

Class at the gym. I could tell it's been a while. Glad I stuck to the really light weights for everything.
1 PM

hiking 55:36 intensity: (6:09 @1) + (20:22 @2) + (28:23 @3) + (42 @4) 2.89 mi (19:14 / mi) +348ft 17:16 / mi
ahr:110 max:133

Meadow loop with Sandy. We were both feeling a bit creaky so stuck to hiking it.

Wednesday Sep 11 #

swimming 30:00 [3]

Laps in the pool at the gym.

My right hip was a little tight this morning after yesterday's effort so I thought swimming would be a good alternative and I think it was a good choice. It feels much looser now. Foot cramps started the last couple of laps so this is probably about all I can do at a time.

Tuesday Sep 10 #

4 PM

trail 44:49 intensity: (45 @1) + (2:40 @2) + (3:06 @3) + (17:32 @4) + (20:46 @5) 2.9 mi (15:27 / mi) +394ft 13:42 / mi
ahr:140 max:162

Meadow loop. Mostly jogging with several breaks to walk. Working hard for sure.

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