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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Apr 3:

activity # timemileskm+m
  Stretching1 3:45:00
  Orienteering2 1:26:47 5.69(15:15) 9.16(9:29) 5410 /11c90%
  Running2 58:38 4.81(12:11) 7.74(7:34) 329
  Strength exercises2 29:00
  Total6 6:39:25 10.5 16.9 38310 /11c90%

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Saturday Apr 3 #

Note
(rest day)



Friday Apr 2 #

Stretching 3:45:00 [2]

The usual weekly accumulation of morning exercises.

5 PM

Strength exercises 12:00 [4]

Interleaving core and weights:

2 x hundreds (100)
2 x 15 leg lifts
2 x 15 abductors
1 x 24 adductors
2 x 20 curls, 15 lbs each arm
2 x 18 presses, 15 lbs each arm

[Strength exercises]

Thursday Apr 1 #

8 AM

Running (Easy distance) 37:54 [3] 3.52 mi (10:46 / mi) +271m 8:41 / mi
ahr:161 max:178 shoes: Speedcross 4

Phoenix Lake. Second bridge run plus Allen and partly back. 45 degrees in the parking lot (got a spot without waiting), sunny and still a bit chilly once up the first hill. Start at 820 after 1.5 min jog through picnic area.

Wanting to run before breakfast (though I hadn't done that all winter) because it was supposed to be well over 80 (!) later and because I had a lot of things scheduled for the middle of the day. Alas, hardly slept at all after 2:30am and didn't get up until 7:15, but decided to go for it anyway.

It was shocking to see the lake almost entirely drained; due to the drought, water is being pumped up to Bon Tempe.

Start at Natalie Green parking (beginning of bridge).

Phoenix Lake dam*---------- 356 ---- 3018
----------------------------------- (550) --- (504)
Jct with trail around lake -- 946 ----- 2514
----------------------------------- (123) --- (118)
Phoenix Junction ----------- 1109 ---- 2355
----------------------------------- (511) --- (356)
Hidden Meadow Trail ------ 1620 --- 1959
----------------------------------- (151) --- (148)
Second bridge -------------------- 1811

Continuing clockwise around the lake:

444 Allen trail
412 Finish at top of stairs down to my favorite view spot because I wanted to get up to 3.5 miles but also didn't want to dally out there.
TOTAL: 3754

"Old" 2.6 in 2622 ("old" start - Hidden Meadow - "old" start)

*Actually, Lake Lag sign just past junction with bridge to dam, aka "old" start

[Easy distance]

Running 6:01 [3] 0.34 mi (17:42 / mi) +48m 12:19 / mi
ahr:172 max:185 shoes: Speedcross 4

Cool down. Added a minute to the gps data because the watch couldn't pick up a signal for a while.

Wednesday Mar 31 #

11 AM

Strength exercises 17:00 [4]

Almost all the exercises, 1 to 1 and a half sets.

[Strength exrcises]

Tuesday Mar 30 #

11 AM

Running warm up/down 6:33 [2] 0.52 mi (12:36 / mi) +11m 11:51 / mi
ahr:114 max:124 shoes: Salomon Spikecross 5 GTX

Warm up. Jogged over to #72 because the other day I noticed that I could no longer see the landscape flag from places I've seen it many times before. Sure enough, it's no longer there.

Orienteering 25:46 [4] *** 1.75 mi (14:44 / mi) +54m 13:26 / mi
ahr:138 max:161 spiked:10/11c shoes: Salomon Spikecross 5 GTX

Bon Tempe. First time running with a map in a few weeks. Intended to run the Brown "corona" course, but as I started I realized I had mistakenly taken the Brown from Dec. On the fly, decided I'd run that course in the reverse direction, going to only every third control. In a couple of cases I could see that skipping two would make for an uninteresting leg, so I improvised. The controls I took were: 28, 25, 22, 19, 16, 13, 11, 14, 8, 5, 2 and finished at the corona course finish. Also, for 22 -> 19, would've been a dogleg so I detoured around to near #4, and from there the run to #19 was unfamiliar (and I was a bit to the right, making it the biggest error [really, the only one] of the day, and it wasn't much of a error). This worked well in that there was indeed some unfamiliarity.

WARM: 70 degrees. As always seems to happen when I go for controls out here, pushed a bit more than I set out to do. Good workout.

[Orienteering practice]

Running warm up/down 8:10 [2] 0.43 mi (19:00 / mi)
ahr:124 max:143 shoes: Salomon Spikecross 5 GTX

Cool down

Sunday Mar 28 #

9 AM

Orienteering 1:01:01 [3] 3.94 mi (15:29 / mi)
ahr:127 max:171

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