Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Feb 27:

activity # timemileskm+m
  Stretching1 4:00:00
  Walking2 2:45:43 7.16(23:09) 11.52(14:23) 297
  Strength exercises2 57:00
  Running2 45:18 3.56(12:43) 5.73(7:54) 63
  Orienteering2 34:37 2.43(14:15) 3.91(8:51) 3414 /15c93%
  Total7 9:02:38 13.15 21.16 39414 /15c93%

«»
4:00
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 27 #

7 AM

Walking 1:29:07 [2] 4.04 mi (22:03 / mi) +297m 17:57 / mi
ahr:90 max:121 shoes: Speedcross 4

Phoenix Lake. Yolanda Loop, with L. Hadn't been out here in a while, so it was a pleasant change. Got out early to beat the weekend crowds, so it was pretty chilly out there. Legs still feeling pretty tired.

Friday Feb 26 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

Thursday Feb 25 #

10 AM

Orienteering (Course setting) 9:55 [3] 0.5 mi (19:50 / mi)
ahr:110 max:142 shoes: Speedcross 4

Bon Tempe. Again testing out MapRunG, still having problems (the results don't show up).

Running (Easy distance) 26:24 [3] 2.21 mi (11:57 / mi) +62m 10:59 / mi
ahr:131 max:172 shoes: Speedcross 4

Bon Tempe. Legs feeling very sluggish. Wanted to run two laps around Lake Lagunitas, but the first lap was a struggle, so then headed down to finish on the Pine Pt Trail just to get a little sun.

Guess I was still tired from running pretty hard around the Brown Corona course two days ago.

[Easy distance]

Running warm up/down 5:01 [2] 0.32 mi (15:41 / mi)
ahr:112 max:119 shoes: Speedcross 4

Cool down

Wednesday Feb 24 #

11 AM

Strength exercises 29:00 [4]

Interleaved the following:

2 x 15 leg lifts
2 x hundreds (100)
2 x 15 abductors
1 x 32 adductors, plus pulses
2 x 24, 15 lbs, curls
2 x 20, 15 lbs, presses
2 x 24 low rows (with Theraband)
1 x 10, 15 lbs, kettle bell squats
1 x 10, one-leg squats, each leg
1 x 30 secs clamshells w/green Thera-ring, each leg

*actually didn't do the standing exercises until just before dinnner

[Strength exercises]

Tuesday Feb 23 #

10 AM

Running warm up/down 7:22 [3] 0.65 mi (11:20 / mi)
ahr:126 max:132 shoes: Salomon Spikecross 5 GTX

Warm up.

Orienteering 24:42 [4] ** 1.93 mi (12:48 / mi) +34m 12:08 / mi
ahr:147 max:172 spiked:14/15c shoes: Salomon Spikecross 5 GTX

Bon Tempe. Run the Brown Corona course, 2.9km, 15 controls. Very familiar, so didn't have to do much navigating. Made one mistake, though, at #10, off to the right a bit, lost ~10 sec. (Actually, had the same problem once before; I should check to see whether the map is a little off in that area.) Set out to run pretty easily, but was breathing hard by #2, and decided to keep in going.

Used MapRunG on my Garmin, and it beeped at all the controls, and responded properly at the Finish, but no results appeared anywhere ;(

Mar 4: figured out how to get the results to appear.

[Orienteering practice]

Running warm up/down 6:31 [2] 0.38 mi (17:08 / mi) +1m 16:58 / mi
ahr:124 max:147 shoes: Salomon Spikecross 5 GTX

Cool down.

Sunday Feb 21 #

11 AM

Walking 1:16:36 [2] 3.12 mi (24:33 / mi)
ahr:80 max:112 shoes: Kayanos 24 White

Corte Madera State Marine Preserve, first time. L wanted to check out bird watching opportunities. Wound up walking almost all of the preserves 3.3 miles of trails before finding a good spot.

5 PM

Strength exercises 28:00 [4]

Interleaved the following:

2 x 15 leg lifts
2 x hundreds (100)
2 x 15 abductors
1 x 32 adductors, plus pulses
2 x 20, 15 lbs, curls
2 x 16, 15 lbs, presses
2 x 24 low rows (with Theraband)
1 x 10, 15 lbs, kettle bell squats
1 x 10, one-leg squats, each leg
1 x 30 secs clamshells w/green Thera-ring, each leg

[Strength exercises]

« Earlier | Later »