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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: s.mcaleese

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Rowing9 7:26:00 63.84(6:59) 102.74(4:20)
  Running7 3:40:00 26.96(8:10) 43.4(5:04)
  Orienteering1 57:00 6.21(9:10) 10.0(5:42) 300
  Circuits1 25:00 3.5(7:09) 5.63(4:26)
  Total12 12:28:00 100.52(7:26) 161.77(4:37) 300

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Monday Nov 30, 2009 #

Rowing 1:10:00 [3] 15.77 km (4:26 / km)

10 x 7'

Saturday Nov 28, 2009 #

Running 50:00 [3] 6.0 mi (8:20 / mi)

Friday Nov 27, 2009 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Wednesday Nov 25, 2009 #

Rowing 1:00:00 [3] 15.87 km (3:47 / km)

3 x 20, 4' rest

45" on, 15" off

1:56 on
2:10 or less off

Tuesday Nov 24, 2009 #

Rowing 1:00:00 [5] 15.0 km (4:00 / km)

5 x 3000

Sunday Nov 22, 2009 #

Orienteering race 57:00 [5] 10.0 km (5:42 / km) +300m 4:57 / km

Swallow Cliff O-Race

Good Navigating. No major screw ups.

Start - 1: Took my time on this one, to make sure I didn't get lost early. Hesitated near the control, but didn't need to.

1-2 : Came in a little too far south, and had to turn north, definitely wasted some time. Still familiarizing myself with course.

2-3 : Easy control. Lots of just trail running.

3-4: Trail for a lot. Strided out. Should have cut into forest earlier, instead of taking right hand turn. Hesitated again. Still timid with map

4-5 : Hard control, straight up the hill, but didn't really have to navigate. THe hill was big.

5 -6 : Again, hestitated a little longer than necessary, but did a good just not to get lost near control without a lot of distinctive landmarks.

6 -7 : Finest navigation of my life. Ran a bearing the whole way. Crossed the creeks right where I thought I would, and did it well.

7-8 : Short control, but found it easy enough

8 - 9 : Stopped to navigate a few times, so lost some time to one guy, but found it eventually. Shortchanged the distance on the map, which was kind of stupid.

9 - 10: Lots of running, powered up the hill and took trail. Had to tie shoes again, which wasted 20 seconds easily.

10-11 : Short control, more up and down though. was getting tired.

11- 12 : Alex catches and passes me on the way to 12, follow him down into the re-entrant, touch the control right behind him.

12 - 13 : Catch up to Alex on the trail and pass him.

13 - Finish : Alex swings wide, I go straight up and over, tough hill, but it was the right choice. Get to field and sprint it out.

Saturday Nov 21, 2009 #

Running 50:00 [3] 7.0 mi (7:09 / mi)

The Beast

Run to Boat house - then run to Mt. Trashmore, run up, return to boat house, and run back to Patten Gym with an oar

Rowing 14:00 [5] 4.0 km (3:30 / km)

The Beast - rowing relay

1000 m - 1:43 / 500
1000 m - 1:43 / 500
750 m - 1:42 / 500
750 m - 1:41 / 500
500 m - 1:38 / 500

Friday Nov 20, 2009 #

Rowing 10:00 [3] 2.5 km (4:00 / km)

200 stroke ladder

Rowing (Heavy Rowing) 20:00 [2] 2.0 km (10:00 / km)

Running warm up/down 20:00 [1] 3.6 km (5:33 / km)

Circuits (Austrian) 25:00 [4] 3.5 mi (7:09 / mi)

Thursday Nov 19, 2009 #

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Rowing 1:00:00 [4] 15.5 km (3:52 / km)

Power Hour

Power ten strokes @ 1:44.0 every minute
Rest of time at 2:09.00

Wednesday Nov 18, 2009 #

Rowing 42:00 [2] 10.0 km (4:12 / km)

Tuesday Nov 17, 2009 #

Rowing (Intervals) 40:00 [2] 7.3 km (5:29 / km)

90 " on, 30 " active rest. x 20

Running intervals 40:00 [3] 4.0 mi (10:00 / mi)

90" on, 30" active rest x 20

Monday Nov 16, 2009 #

Rowing (Steady State) 1:10:00 [2] 14.8 km (4:44 / km)

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

warm up for the week

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