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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 7 days ending Nov 3, 2019:

activity # timemileskm+m
  map hiking2 4:35:17 8.8(31:17) 14.16(19:26) 180
  strength & stretching2 1:28:37 0.9 1.45
  orienteering1 1:03:13 2.93(21:35) 4.72(13:24) 108
  Yard1 1:00:00
  cardio1 55:11 0.71(1:17:46) 1.14(48:19)
  Total7 9:02:18 13.34 21.47 287
  [1-5]7 8:55:46

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Sunday Nov 3, 2019 #

10 AM

orienteering 1:03:13 intensity: (4 @0) + (31 @1) + (1:44 @2) + (17:30 @3) + (34:44 @4) + (8:40 @5) 2.93 mi (21:35 / mi) +108m 19:22 / mi
ahr:134 max:185

Lots of mistakes (a couple minutes each on #1,4 and 6) but I did do some running (slow jogging) even in the woods so I'll call it a win. I could blame the mistakes on being tired from the course setting for the score-o yesterday and Friday and then the long drive out to Pine Grove, but really my orienteering lately has just been sloppy and there's no excuse.

Saturday Nov 2, 2019 #

8 AM

map hiking 1:07:23 intensity: (22:30 @1) + (40:06 @2) + (4:47 @3) 2.44 mi (27:37 / mi)
ahr:101 max:121

Putting out 9 controls on trails around the lake before today's event.

I couldn't believe the turnout!! We gave out the 75 maps we printed plus the three Lena and I had for putting out controls and then had to ask a few groups if they could make do with 1 or 2 fewer maps since there were still people arriving late who wanted to go out. It was crazy. But everyone was back within 10 minutes of the time limit and I only heard good comments so it seemed everyone enjoyed themselves. Glad I decided to do it and Lena was fabulous to work with.

Friday Nov 1, 2019 #

11 AM

map hiking 3:27:54 intensity: (14 @0) + (43:15 @1) + (1:09:58 @2) + (1:33:42 @3) + (45 @4) 6.36 mi (32:41 / mi) +180m 30:03 / mi
ahr:108 max:136

Putting out controls for tomorrow.

All sorts of issues:
The bathrooms near where we had planned to park are closed for the winter. We decided to move the start/finish - the maps were printed two weeks ago so Lena is just going to draw a new start/finish on the maps. Not ideal, but we thought people would appreciate being close to heated bathrooms.

They are doing work near the dam at one end of the lake. Going around that end of the lake is a huge part of doing a set of beginner controls and I expect most advanced runners will go there as well Luckily they said it would be okay if people used the bridge and stairway, they just need to be careful going around and across some equipment

One of the streams that was two or three feet of less than an inch of water is now 10 feet of knee deep water. Again, the beginner loop was crossing there. There is a bridge across the stream not too far away - I wish I had though to put the control there and not where it is.

Oh well. And one control site has had the streamers removed twice. The first streamer I put out a month or so ago was gone when I was putting out stakes last weekend and the streamer and the stake were gone today. Hopefully the control will still be there tomorrow.

Thursday Oct 31, 2019 #

9 AM

cardio 55:11 intensity: (10 @0) + (18:26 @1) + (18:31 @2) + (16:40 @3) + (1:04 @4) + (20 @5) 0.71 mi (1:17:46 / mi)
ahr:105 max:171

Tuesday Oct 29, 2019 #

9 AM

strength & stretching 58:37 intensity: (6:04 @0) + (28:48 @1) + (13:51 @2) + (8:43 @3) + (59 @4) + (12 @5) 0.9 mi (1:05:09 / mi)
ahr:94 max:149

Class at the gym. Used heavier weights for any arm thing that didn't involve the shoulder muscles that always give me trouble. Seemed like a good compromise. Note that heavier only means 5lbs but that's more than I usually do in this class. It helped that I didn't do any upper body stuff yesterday.

Monday Oct 28, 2019 #

Note

A whole bunch of high school students in Carson City, Nevada just signed up for OUSA memberships. Not sure if it's in anticipation of Junior Nationals or NAOC or some other reason altogether, but it's nice to see!

And there were a few QOC juniors a little while ago as well.

Yard 1:00:00 [3]

About 4 hours of cutting back bushes and hedges and cleaning up debris. It boggles my that my tiny yard can generate so much stuff.

My hands will be sore tomorrow1
10 AM

strength & stretching 30:00 [3]

Met with a new trainer today. Fairly easy session as he got to know what I could do. Focused mostly on legs and core.

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