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Training Log Archive: DWildfogel

In the 7 days ending Feb 17:

activity # timemileskm+m
  Stretching1 4:30:00
  Running3 1:23:38 7.13(11:44) 11.47(7:17)
  Strength exercises2 48:00
  Walking1 14:00 0.52(26:55) 0.84(16:44)
  Basketball1 3:00
  Total6 6:58:38 7.65 12.31

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Saturday Feb 17 #

Note
(rest day)

Friday Feb 16 #

Stretching 4:30:00 [2]

The usual weekly accumulation of morning exercises.

10 AM

Running (Easy distance) 11:38 [3] 1.0 mi (11:38 / mi)
shoes: Kayano 20 Blue

Jeep trail next door. Just loosening up in advance of Sunday's O-meet.

Ran with the Sprint Qual map from WMOC2016 in Tallinn. Even without a magnifier, was able to get through the whole course in 4 laps. I think that course was just a little too easy.

456, 434, 207

[Running w/map]

Thursday Feb 15 #

11 AM

Strength exercises 30:00 [4]

JCCLG. Full set of exercises, 3 sets of upper body ones, but only 2 of core (didn't want to overtax my legs). Did really well on the two pull down exercises and on military presses, struggled a little with curls and bar dips (14), though still got some good work in on the latter two. Perhaps I didn't give myself enough rest between sets, as the whole workout took less time than usual.

[Strength exercises]

Basketball 3:00 [2]

JCCLG. Took a little break towards the end of the upper body exercises to shoot a few baskets. It was fun.

Wednesday Feb 14 #

11 AM

Running (Easy distance) 18:04 [3] 1.6 mi (11:17 / mi)
shoes: Kayano 20 Blue

Jeep trail next door. Legs still not feeling great, plan to just have an extended warm up with a little speed at the end if I feel good. Did indeed feel better as I went on; ran the last lap in 152.

Ran with Long Qual 1 from WMOC 2016 in Estonia. Didn't read the map on the first or last lap, but on the middle 6 laps, managed to read from the start through control #12; read the rest while I cooled down. Trying to tame the demons from that venue. Think I'd do much better on that course now, better, I'm sure at a new course on that same map, but would I do better on similar terrain somewhere else?

Splits are for two laps at a time, 0.4 miles:
456, 434, 431, 402

Right knee bothered me just a tad during the run, but soon as I finished the cool down, it really ached. For about half an hour, I could barely walk on it. Then it subsided.

[Running w/map]

Running warm up/down 6:00 [2] 0.33 mi (18:11 / mi)
shoes: Kayano 20 Blue

Cool down, continuing to read the map.

Tuesday Feb 13 #

4 PM

Strength exercises 18:00 [4]

Oracle Gym. Upper body only. Did 3 sets of the two pull down exercises, with increasingly higher weight. Otherwise, 2 sets of everything. Could hardly budge 30 lbs for the curls, so dropped down to 25. One set of kettle bell squats at the end.

[Strength exercises]

Monday Feb 12 #

Note
(rest day)

Drive back from cabin

Sunday Feb 11 #

10 AM

Running (Easy distance) 47:56 [3] 4.2 mi (11:25 / mi)
shoes: Salomon SC3 Bl/Bl 2

Kortum Trail, Sonoma Coast St Beach. Chilly, breezy. Legs felt OK, but not much oomph. Had trouble staying with L at times, but my splits were pretty decent, so she was running faster than usual. All the uphills gave me trouble.

------------------------- Kortum trailhead
--738----- 4719 --- Sunset Rocks. -------- .52 mi
(1416) -- (1306) ------------------------ 1.26 mi
-2155 ---- 3413 --- Shell Beach
-(608) --- (609) -------------------------- .55 mi
-------2803--------- Top of Furlong Gulch

Loop backs: 37 secs (0.06 mi)

Got really windy and cold just as we were leaving.

[Easy distance]

Walking warm up/down 14:00 [3] 0.52 mi (26:55 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down by walking back to Blind Beach parking.

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