Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: drewi

In the 7 days ending Jul 27, 2009:

activity

time

miles

Misc. Ambulation

4:35:02

12.86

(21:23)

20.7

(13:17)

1010

Golf

2:30:00

Orienteering

2:18:17

10.28

(13:27)

16.54

(8:22)

385

8 /

11c

72%

Running

29:08

3.29

(8:51)

5.29

(5:30)

Stretching/Yoga

24:00

Swimming

10:00

Strength - Lower Body

2:00

Strength - Core

2:00

Strength - Upper Body

2:00

Total

10:32:27

26.43

42.53

1395

8 /

11c

72%

2:30

0:00

» now

Monday Jul 27, 2009 #

Orienteering 42:05 [3] ** 4.21 mi (10:00 / mi)
shoes: Brooks Adrenaline (2008-2009)

Map run with Eric. I don't enjoy running when it's ~85 out. =(

Stretching/Yoga 2:00 [3]

Swimming 10:00 [2]

Sunday Jul 26, 2009 #

Event: COC Ultimate Orienteering Series #5

Running warm up/down 1:52 [3] 0.19 mi (9:49 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 5:02 [3] 0.36 mi (13:59 / mi) +65m 8:58 / mi
shoes: Brooks Adrenaline (2008-2009)

Walking to the start plus form drills.

Stretching/Yoga 6:00 [3]

Orienteering race 1:36:12 [4] *** 6.07 mi (15:51 / mi) +385m 13:14 / mi
spiked:8/11c shoes: Brooks Adrenaline (2008-2009)

Ultimate O #5 at Lord Hill Park

This map isn't in very good shape. The contours are off in some places, and the vegetation is not mapped well. I suspect that most of the forest is some shade of green instead of the white advertised. (Especially the portions with blackberries, devils club, and mid-torso-high ferns all within 10m of each other. That was fun.)

I had an ok "run". I lost time on 2, 3, and 6, 2 because the contours were not as mapped and I stopped too early, 3 because I entered the swamp too early, and 6 because I was off my bearing and had to correct.

Similarly to last week, I had no cardio, and had to walk large portions of the course. The climb is my route. (I counted 77 contours, vs 78 for straight-line.)

C • 2, 3, & 6 1

Stretching/Yoga 6:00 [3]

Strength - Core 2:00 [3]

30s each R/C/L/R planks with my brother

Strength - Lower Body 2:00 [3]

3x30s wall sits and 2x10 both leg calf raises

Strength - Upper Body 2:00 [3]

Hoffman pushups from 5

Course 3 - Splits

Saturday Jul 25, 2009 #

Note

COULD NOT BE MORE PSYCHED! 88.4 on PNWOF sprint, 86.6 on PNWOF long. WHO SAYS I CAN'T COMPETE, BITCHES? (Well, mostly I do, but that's another story...)

A ranking of 87 would put me in 10th, behind 2 Canadians and Jordan, so I still have some work to do. I just need to get over the 88 point ranking hump that so many other people are struggling with. (I also need to get enough high-point value races to roll off all of the first weekend of the Gold Rush, but that's another story.)

Training begins again in earnest... let's rock ROC!

C • Congrats! 2

Running 27:16 [3] 3.1 mi (8:48 / mi)
shoes: Brooks Adrenaline (2008-2009)

Gah, need new shoes. I'll have to see about SJ&J getting me some before I leave for COLLEGE.

Up to Shorecrest, around the baseball field, 1600 on the track, back home. Not 100% sure of the distance, but I think it's about right. (Watch was dead and didn't want to wait for it to charge before going out.)

Stretching/Yoga 10:00 [3]

Friday Jul 24, 2009 #

Note

Something Creek Meadow plus 3 Fingered Jack Bend Hike at BBR

Misc. Ambulation 2:30:00 [3] 7.5 mi (20:00 / mi) +518m 16:28 / mi
shoes: Saucony Progrid Jazz (2009)

Wednesday Jul 22, 2009 #

Note

Played the front 9 on the Big Meadow course at BBR

Golf 2:30:00 [3]

Tuesday Jul 21, 2009 #

Note

Tam McArthur Rim Hike at BBR

Misc. Ambulation 2:00:00 [3] 5.0 mi (24:00 / mi) +427m 18:58 / mi
shoes: Saucony Progrid Jazz (2009)

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