Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: drewi

In the 7 days ending Jan 18, 2009:

activity

time

miles

Orienteering

2:40:20

11.7

(13:42)

18.83

(8:31)

305

10 /

14c

71%

Running

2:18:44

16.81

(8:15)

27.05

(5:08)

Stretching/Yoga

1:02:00

Strength - Core

10:00

Strength - Upper Body

1:00

Total

6:12:04

28.51

45.88

305

10 /

14c

71%

1:56

0:00

» now

Sunday Jan 18, 2009 #

Running warm up/down 16:08 [3] 1.78 mi (9:04 / mi)
shoes: Brooks Adrenaline (2008-2009)

Didn't have time to do a full warmup, so I ran down the road and back, and then to the start.

Stretching/Yoga 2:00 [3]

quads and calves - got to the start later than expected.

Orienteering race 1:23:25 [4] *** 5.75 mi (14:30 / mi) +305m 12:27 / mi
spiked:10/14c shoes: Brooks Adrenaline (2008-2009)

Georgia Nav Day 2

#4 took 19 minutes for me, I would've been like 3rd in m20 that day had I not made that mistake, but wouldn't've moved up in the rankings for m20 any overall. (I would've been 4th on red overall instead of 5th on red overall, though.)

Running warm up/down 3:58 [3] 0.42 mi (9:27 / mi)
shoes: Brooks Adrenaline (2008-2009)

Stretching/Yoga 10:00 [3]

Red Day 2 - Splits

Saturday Jan 17, 2009 #

Event: GA Nav. Cup

Running warm up/down 13:26 [3] 1.43 mi (9:24 / mi)
shoes: Brooks Adrenaline (2008-2009)

Ran down the highway and back to warm up.

Stretching/Yoga 10:00 [3]

Running warm up/down (some walking) 4:07 [3] 0.37 mi (11:08 / mi)
shoes: Brooks Adrenaline (2008-2009)

Transported myself to the start... walked around people, but mostly ran.

Orienteering 1:16:55 [4] *** 5.95 mi (12:56 / mi)
shoes: Brooks Adrenaline (2008-2009)

GA Nav Day 1

Stuff to follow.

Preliminary analysis: I was slow, but made no major mistakes. When I left, I was 5th on Red and 4th in M-20. Beat Holly by 33 seconds.

Running warm up/down 2:25 [3] 0.25 mi (9:40 / mi)
shoes: Brooks Adrenaline (2008-2009)

Post race cooldown - a lap around the field where the finish was and a lap around the parking lot.

Stretching/Yoga 10:00 [3]

Red Day 1 - Splits

Thursday Jan 15, 2009 #

Running 22:37 [3] 3.0 mi (7:32 / mi)
shoes: Brooks Adrenaline (2008-2009)

Haller

... mother, I would love it if you would stop reading this. Yes, I realize it's public and on the internet, but I'm making a request of you here.

Strength - Upper Body 10 [3]

5 pullups

Stretching/Yoga 10:00 [3]

Tuesday Jan 13, 2009 #

Running 37:28 [3] 4.63 mi (8:06 / mi)
shoes: Brooks Adrenaline (2008-2009)

Graveyard
My legs felt so sore after today. Rest day tomorrow. =/

Stretching/Yoga 10:00 [3]

Strength - Upper Body 20 [3]

6ish pullups

C • i can't do 1 =[ 1

Note

So, apparently Huw broke his leg at the last WIOL meet. =(

... too bad he already clinched first for the season...

C • What???! 4

Monday Jan 12, 2009 #

Running 38:35 [3] 4.93 mi (7:50 / mi)
shoes: Brooks Adrenaline (2008-2009)

Graveyard!

On the way out, my quads were complaining a bit because of the bike ride yesterday, but by about mile 1.5/2 I was feeling pretty good. I pushed a little starting at about mile 3, and felt excellent coming back in. I ran a lap around the track at about 7:20 pace before calling it a day.

Stretching/Yoga 10:00 [3]

Strength - Upper Body 30 [3]

10 pullups on the monkey bars

Strength - Core 10:00 [3]

Niftys, minus hip ups

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