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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: wants

In the 7 days ending Oct 18, 2009:

activity # timemileskm+m
  Crosstraining2 1:40:46 26.0(3:53) 41.84(2:24)
  Strength/Stretching2 54:00
  Orienteering1 37:22 1.93(19:22) 3.11(12:02)
  Total2 3:12:08 27.93 44.95
  [1-5]2 3:04:08
averages - sleep:4

» now

Friday Oct 16, 2009 #


Sitting in the airport instead of working or training. Feels good to take a bit of a forced break. I need to travel more again.

Beats for the evening... I can't get enough of Armin and Susanna:

Thursday Oct 15, 2009 #


Wow this is awesome:

Too bad the majority of the "closest maps" are over 4000km away :/


Got home late, packed for San Fran, then passed out. Sigh...

Wednesday Oct 14, 2009 #

Crosstraining (Stationary Bike) 16:31 [3] 5.0 mi (3:18 / mi)

Flying on the stationary bike. Legs felt awesome and I was really excited about doing my first EK workout after. Had Armin blasting at max volume and I couldn't let it stop.

Strength/Stretching (Stretching) 8:00 [0]

Quads a bit tight.

Strength/Stretching (Strength) 22:00 [1]

Took a stab at my first EK workout courtesy of the queen herself. Did pretty well overall, but all the situps definitely kicked my butt and I couldn't make it past 75 seconds on the wall sit. I'm gonna have to work on that "situps with feet in the air" business if I'm going to be able to incorporate it seriously.

Skipped the v-sits, jump squats, and lunges because I have no idea what kind of canadian concoction those could be. I'll have to get the lowdown at some point so I can do the whole thing and become officially hard core.

Oh, and how the hell are you supposed to do chin-ups for a full minute? I did 15 (using the weight simulator since I don't have a bar) and ran out of steam. I've only ever seen one person do more than 20 at a time and even he capped out at 32. A minute's worth of chin-ups is something I'm going to have to see first hand before I can start to seriously aim for it.

Now that I think of it, I had the same problem with the tricep pushups, capped out at 15. Gah, this is too hardcore for me.

Also did some extra work on the weight machines at the end. Legs felt amazing on the leg-press machine. I always feel like I could just go all night on that thing.

Crosstraining (Stationary Bike) 37:15 [2] 10.0 mi (3:44 / mi)

Back on the stationary bike to round out the evening. Took it a bit easier than before, but still felt great. Amazed at how well my knee is taking to the biking now. I definitely had some issues with it before so maybe things are actually getting better after all.

Tuesday Oct 13, 2009 #

Orienteering (Night-O) 37:22 [3] 1.93 mi (19:22 / mi)

Night-O at Hammond Pond. Jogged a bit at the beginning, and the knee didn't start hurting for at least the first 10 minutes. The running was so technical so you spent a lot of time in your knees without really pounding down or pushing off hard. I think that really helped.

I had trouble moving at a fast pace regardless of my knee since there were so many features you had to navigate through and it wasn't always easy to simplify. I felt like I could have gone longer at the end as my legs were basically completely fresh still, but it was probably best for my knee to not push it much.

Crosstraining (Stationary Bike) 47:00 [3] 11.0 mi (4:16 / mi)

Got home really late but decided to hit up the gym around midnight because I still had so much energy. Legs felt great on the bike and I kept busy watching O videos on youtube and stalking people on Attackpoint. I was particularly impressed with this video on Tiomila 2008:

Strength/Stretching 24:00 [1]

Some stretching and core strength both freestanding and on the weight machines. Need to get ready to start working up to some serious EK workouts.

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