Training Log Archive: DWildfogel

Event: BAOC: Bon Tempe
 

At home. Glute exercises, short session with yellow band. Just one rep each leg of clam shell and fire hydrant, but held it for nearly a minute, longer than I've been.

The usual weekly accumulation of morning stretching.

Jeep trail next door. Sunny but windy and chilly. Just loosening up. Body is pretty tired and a bit achy from yesterday's hard weight workout. Actually got going pretty fast with little effort.

Splits are for 2 laps at a time, 0.4 miles:
450, 418, 351

Last lap was a surprisingly fast 149.

[Easy distance]

Cool down

JCCLG. Nice warm up. Couple of 12 ft swishes.

JCCLG. Really pushed the upper body exercises, only about half the core.

[Strength exercises]

JCCLG. Glute exercises with yellow (weaker) thera-ring. Legs were tired, so reduced the holds by about 35%.

Actually did these in the middle of the strength exercises.

Local terrain. Drizzle, cold; wet ground. In full orienteering regalia, plus golf gloves.

Run with the map from Long Qual 2 from the 2016 WMOC in Estonia (one of my least favorite orienteering days ever, due to the swamps). Very challenging to read it on the move, especially once my magnifier got wet.

Warm up on jeep trail loop (splits for 2 laps at a time, 0.4 miles): 448, 437, 433 Tot: 1359. Ran most of it behind L, who had done a couple of laps before I got out there. Read the map starting with the second lap.

To woods loop start: 32

Forest running:
3 x [1 x house + [2 x woods loop]]: 505, 506, 450 Tot: 1503

Comparing to recent forest runs, this was a little too fast, which may have contributed to have difficult it was for me to read the map once I started the woods loops.

[Orienteering Forest running w/map]

Cool down:

300 recovery jog in front yard
130 walk/stretch
900 half mile (double horseshoe) cool down jog on the jeep trail.

At home. Upper body only, 2 sets instead of 3.

[Strength exercises]

At home. Glute exercises. Continue to increase reps and hold times (generally up to about 40 seconds). Added monster walk.

Jeep trail next door. Out at 4:30. Cold, but not windy.

Worked out hard on my legs yesterday because I thought today was going to be a rest day, but found out there is going to be a storm tomorrow, so figured I should get something in today and not run tomorrow. Took it very easy.

Splits are for 2 laps at a time, 0.4 miles:
501, 446, 449, 449, 449, 447, 450, 223

Later: Plantar fasciities bothering me a bit. Is it the shoes?

[Easy distance]

Cool down