Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 31 days ending Mar 31, 2021:

activity	#	time	miles		km		+m
Stretching	2	8:00:00
Running	10	3:35:20	17.69		28.48		201
Orienteering	5	3:06:01	11.97	(15:32)	19.26	(9:39)	420	23 /	24c	95%
Walking	5	2:31:51	5.71	(26:37)	9.18	(16:32)	272
Strength exercises	2	28:00
Total	20	17:41:12	35.37		56.92		892	23 /	24c	95%

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Wednesday Mar 31, 2021 #

11 AM

Strength exercises 17:00 [4]

Almost all the exercises, 1 to 1 and a half sets.

[Strength exrcises]

Tuesday Mar 30, 2021 #

11 AM

Running warm up/down 6:33 [2] 0.52 mi (12:36 / mi) +11m 11:51 / mi
ahr:114 max:124 shoes: Salomon Spikecross 5 GTX

Warm up. Jogged over to #72 because the other day I noticed that I could no longer see the landscape flag from places I've seen it many times before. Sure enough, it's no longer there.

Orienteering 25:46 [4] *** 1.75 mi (14:44 / mi) +54m 13:26 / mi
ahr:138 max:161 spiked:10/11c shoes: Salomon Spikecross 5 GTX

Bon Tempe. First time running with a map in a few weeks. Intended to run the Brown "corona" course, but as I started I realized I had mistakenly taken the Brown from Dec. On the fly, decided I'd run that course in the reverse direction, going to only every third control. In a couple of cases I could see that skipping two would make for an uninteresting leg, so I improvised. The controls I took were: 28, 25, 22, 19, 16, 13, 11, 14, 8, 5, 2 and finished at the corona course finish. Also, for 22 -> 19, would've been a dogleg so I detoured around to near #4, and from there the run to #19 was unfamiliar (and I was a bit to the right, making it the biggest error [really, the only one] of the day, and it wasn't much of a error). This worked well in that there was indeed some unfamiliarity.

WARM: 70 degrees. As always seems to happen when I go for controls out here, pushed a bit more than I set out to do. Good workout.

[Orienteering practice]

Running warm up/down 8:10 [2] 0.43 mi (19:00 / mi)
ahr:124 max:143 shoes: Salomon Spikecross 5 GTX

Cool down

Sunday Mar 28, 2021 #

9 AM

Orienteering 1:01:01 [3] 3.94 mi (15:29 / mi)
ahr:127 max:171

Friday Mar 26, 2021 #

10 AM

Running 25:56 [3] 2.42 mi (10:44 / mi) +5m 10:39 / mi
ahr:142 max:163

Running 6:33 [3] 0.43 mi (15:23 / mi)
ahr:122 max:138

Thursday Mar 25, 2021 #

1 PM

Running 18:16 [3] 1.7 mi (10:44 / mi)
ahr:134 max:159

Running 1:54 [3] 0.11 mi (17:47 / mi) +1m 17:05 / mi
ahr:122 max:126

Tuesday Mar 23, 2021 #

10 AM

Walking 31:01 [3] 1.13 mi (27:27 / mi) +35m 25:03 / mi
ahr:90 max:134

Monday Mar 22, 2021 #

12 PM

Running 10:42 [3] 1.01 mi (10:34 / mi) +14m 10:07 / mi
ahr:119 max:136

Saturday Mar 20, 2021 #

11 AM

Walking 29:13 [3] 0.92 mi (31:50 / mi) +27m 29:11 / mi
ahr:76 max:94

Tuesday Mar 16, 2021 #

2 PM

Running 18:08 [3] 0.85 mi (21:21 / mi) +30m 19:15 / mi
ahr:80 max:101

Sunday Mar 14, 2021 #

8 AM

Running (Easy distance) 24:28 [3] 2.54 mi (9:38 / mi) +32m 9:16 / mi
ahr:157 max:182 shoes: Speedcross 4

Shell Beach, Sonoma Coast St Beach. Got out before breakfast (but "late" because the spring-forward to DST occurred in the wee hours this morning) because it was supposed to rain the rest of the day. Ran from Shell Beach parking to Sunset Rocks and back. Planned to take it somewhat easy, but felt pretty good, so pushed it a bit, especially into the wind on the way back.

SB 1245 SR 1143 SB

On Friday's longer run, actually averaged five seconds faster for these two segments, but started the first one today with no warmup, and that was probably the difference.

[Easy distance]

Running 5:34 [3] 0.39 mi (14:16 / mi)
ahr:173 max:178 shoes: Speedcross 4

Cool down

Saturday Mar 13, 2021 #

4 PM

Walking 45:39 [3] 1.8 mi (25:23 / mi) +137m 20:32 / mi
ahr:98 max:114

Friday Mar 12, 2021 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

11 AM

Running (Easy distace) 41:36 [3] 4.11 mi (10:07 / mi) +101m 9:24 / mi
ahr:140 max:170 shoes: Speedcross 4

Sonoma County St Beach. Kortum Trail from Blind Beach parking lot to the N edge of Furlong Gulch. Sunny, gorgeous, temp 55, modest to strong wind. Legs felt fairly good, having had a couple of days extra off from running.

Have to go to 2014 to find a faster split going up and over the first hill. (Actually, 2-18-17, did it in 633 with a stiff wind at my back.) Next two splits were very fast. Had to ease off a little on the way back. Lost some momentum (during the last split) when I stopped for 20 secs to get the car key from L.

BB — 651 — SR — 1205 — SB — 501 — FG
......................SR — 1214 — SB — 524 — FG

[Easy distance]

Walking warm up/down 16:17 [3] 0.57 mi (28:35 / mi) +67m 20:58 / mi
ahr:108 max:122 shoes: Speedcross 4

Walk back from the cliffs just N of Sunset Rocks over the big hill to the car.

Wednesday Mar 10, 2021 #

5 PM

Strength exercises 11:00 [4]

Did a partial workout yesterday (not logged) after not doing these for two weeks.

1 x 16 leg lifts
1 x hundreds (104)
1 x 15 abductors
1 x 32 adductors, plus pulses
1 x 24, 15 lbs, curls
1 x 20, 15 lbs, presses
1 x 24 low rows (with Theraband)
1 x 12, 15 lbs, kettle bell squats

[Strength exercises]

Tuesday Mar 9, 2021 #

Note
(rest day)

Rainy day, working on taxes.

Monday Mar 8, 2021 #

10 AM

Orienteering 38:59 [4] 1.95 mi (20:00 / mi) +190m 15:21 / mi
ahr:132 max:159 shoes: Salomon Spikecross 5 GTX

Tilden Corona course, set by John Crowther last spring. Ribbons still there. Awfully steep, but at least I had to navigate (unlike Bon Tempe). Did S-1-6-7-F.

[Orienteering practice]

Sunday Mar 7, 2021 #

9 AM

Walking 29:41 [3] 1.29 mi (23:01 / mi) +6m 22:40 / mi
ahr:87 max:104 shoes: Speedcross 5

Bon Tempe. Casual walk with L (she continued around the lake). Sat on top of the ridge in the sun, looking out over the lake, for half an hour before walking back (not logged) on the Forman Trail.

Saturday Mar 6, 2021 #

Note
(rest day)

Friday Mar 5, 2021 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

11 AM

Orienteering 23:28 [3] *** 1.64 mi (14:19 / mi) +85m 12:20 / mi
ahr:145 max:161 spiked:13/13c shoes: Salomon Spikecross 5 GTX

Bon Tempe. Ran the first ten and last three controls of the Green Corona course (so only the leg from #10 to #21 was not on the course). Didn't have to do much map reading except for #10-#21. Was not trying to push it, but it's still quite a workout.

Total time for the Green course legs I did: 1935.

Think I have all the kinks worked out now for using MapRunG.

[Orienteering practice]

Running warm up/down 6:53 [2] 0.35 mi (19:41 / mi)
ahr:131 max:159 shoes: Salomon Spikecross 5 GTX

Cool down

Running warm up/down 6:00 [3]
shoes: Salomon Spikecross 5 GTX

Warm up. Actually did this first.

Thursday Mar 4, 2021 #

Note
(rest day)

Wednesday Mar 3, 2021 #

11 AM

Orienteering (Forest running) 36:47 [3] 2.69 mi (13:40 / mi) +92m 12:22 / mi
ahr:143 max:160 shoes: Salomon Spikecross 5 GTX

Bon Tempe. No map, so just physical training running through woods off-trail. According to this, best thing I could do for strengthening core for orienteering.

Had a really bad cramp in my left leg at 3am. In the morning, it was still very sore, but loosened up as I moved around, so thought I'd go ahead with the plan to run today. Didn't bother me at all while I was running, but after driving back, it was really sore. However, within a couple of hours, it was completely fine.

[Orienteering Forest running]

Running 6:34 [2] 0.4 mi (16:25 / mi) +5m 15:50 / mi
ahr:127 max:138 shoes: Salomon Spikecross 5 GTX

Cool down. Get some good looks at the lake.

Tuesday Mar 2, 2021 #

Note
(rest day)

Continuing work on basis calculation.

Monday Mar 1, 2021 #

4 PM

Running (Easy distance) 22:00 [3] 2.05 mi (10:44 / mi) +2m 10:42 / mi
ahr:128 max:152 shoes: Speedcross 4

Bon Tempe. Sunnyside Trail. Not much in the tank after working on house basis all day.

[Easy distance]

Running warm up/down 6:03 [2] 0.39 mi (15:30 / mi)
ahr:116 max:145 shoes: Speedcross 4

Cool down

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