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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Mar 6:

activity # timemileskm+m
  Stretching1 4:00:00
  Orienteering2 1:00:15 4.33(13:55) 6.97(8:39) 17713 /13c100%
  Running3 47:30 3.19 5.13 7
  Total4 5:47:45 7.52 12.1 18313 /13c100%

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Saturday Mar 6 #

Note
(rest day)



Friday Mar 5 #

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 #

Note
(rest day)



Wednesday Mar 3 #

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 #

Note
(rest day)

Continuing work on basis calculation.

Monday Mar 1 #

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

Sunday Feb 28 #

Note
(rest day)

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