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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Stretching1 4:00:00
  Running3 1:00:22 5.31(11:22) 8.55(7:04)
  Strength exercises2 40:00
  Orienteering1 34:38 2.85(12:09) 4.59(7:33)
  Walking1 20:00 0.7(28:34) 1.13(17:45)
  Total7 6:35:00 8.86 14.26

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Saturday Nov 18, 2017 #

2 PM

Walking 20:00 [2] 0.7 mi (28:34 / mi)
shoes: Salomon SC3 Bl/Bl 2

Chilly, knees still don't feel great. Casual walk with L, first around the jeep trail, then a loop on the trail behind the house.

Friday Nov 17, 2017 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

11 AM

Running (Easy distance) 11:55 [3] 1.0 mi (11:55 / mi)

Jeep trail next door. Out at 1045. Sunny but blustery and chilly. Both knees are aching, especially the left, and just not feeling very spry. Thought about not running at all, but, mostly just to be outside for a while, jogged a mile.

Splits are for two laps at a time (0.4 mi) except the last one, which was one lap:
503, 439, 212

[Easy distance]

Thursday Nov 16, 2017 #

6 PM

Strength exercises 20:00 [4]

At home. Two sets of everything instead three.

[Strength exercises]

Wednesday Nov 15, 2017 #

11 AM

Orienteering (Forest running) 34:38 [4] 2.85 mi (12:09 / mi)
shoes: Yellow Falcons

Local terrain. Partly sunny, breezy, low 50's; storm is coming.

Warm up on old jeep trail next door (splits for 2 laps at a time, 0.4 miles): 501, 424 Tot: 926

To woods loop start: 37

Forest running:
5 x [1 x house + [2 x woods loop]]: 504, 457, 447, 459, 447 Tot: 2434

Intended to run at a modest pace but was breathing heavily after the first forest loop, and in O2 debt after the third. Slowed down a bit for the fourth, kept that pace into the fifth, but picked up the last woods loop.

Wore O-glasses and a hat. Should've taken a map.

Similar to May 30, 2017 until the last lap (faster then); well behind Nov 9, 2016.

[Orienteering Forest running]

Running warm up/down 11:00 [2] 0.65 mi (16:55 / mi)
shoes: Yellow Falcons

Cool down:
52 walk
240 recovery jog in yard
210 walk, stretch
815 half-mile cool down jog, double horseshoe on jeep trail.

Tuesday Nov 14, 2017 #

8 AM

Strength exercises 20:00 [4]

At home. Two sets of everything rather than 3. Actually, did the pull downs (on a machine) and bar dips yesterday at JCC LG yesterday prior to going out for my run there.

[Strength exercises]

11 AM


Got my flu shot at my GP's office (no charge). They said I didn't need the extra-strength version.

Update, two days later: soreness in my arm was very minor.

Monday Nov 13, 2017 #

9 AM

Running 31:12 [3] 3.26 mi (9:34 / mi)
shoes: Kayano 20 Blue

JCCLG. On the grass around the soccer fields.Sunny peaking out, temp around 60, grass wet but nice - very good running conditions. Intentionally took it easy since I've been feeling like I've been pushing a little too much at the end of runs.

All the roads down from our place were set to close by 8:30 today. As I had a 10:30 dentist appointment, I needed to leave home at 8 to get down to Los Gatos before there was no way out. That's why I wound running at the JCC at 9am.

On Oct 12, I took the distance for two laps to be .3833, so I'm using that figure here. My pace count for a lap was about 140. That means my pace count for 100m is 45. I've been using 40 for years, and it does seem that in recent years, my pace count while orienteering usually comes up short. Makes sense: I'm running slower, and that has to be primarily because my stride is shorter (legs weaker). So I really need to recalibrate my pace count. Ought to run on an official track and see what the pace count is.

Splits are for 2 laps at a time (~0.3833 mi):
400, 350, 347, 344, 338, 337, 331, 325, 138

Did a few upper body exercises with the equipment beforehand to warm up a bit.

[Easy distance]

Running warm up/down 6:15 [2] 0.4 mi (15:37 / mi)
shoes: Kayano 20 Blue

Cool down

Sunday Nov 12, 2017 #

12 PM


We were going to go out for a run on the jeep trail, but as we went out, the air was very smokey from a burn going on at the tree farm below. Did not seem like a good idea to be breathing that smoke deeply, so, since both knees were ache-y anyway, decided to postpone until tomorrow, despite tomorrow having a busy schedule already.

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