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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: xm980

In the 7 days ending Mar 19, 2016:

activity # timemileskm+m
  O-MEET1 8:00:0028 /0%
  Trail Running2 2:05:00 7.0(17:51) 11.27(11:06)
  Weight room2 2:00:00
  Road Running1 1:13:00 4.3(16:59) 6.92(10:33)
  Total6 13:18:00 11.3 18.1928 /0%
averages - sleep:6.5

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Saturday Mar 19, 2016 #

Weight room 1:00:00 [3]
slept:7.0

Lat pulldown 3X10 @ 145
Bench press press 3x10 @ 90
Dumbbell press 3x10 @ 40
Dumbbell fly 3x10 @ 40
incline Dumbbell press 3x10 @ 40
incline Dumbbell fly 3x10 @ 40
shoulder overhead press 3x10 @ 30 add 5
Ab machine 3x10 @ 100

Friday Mar 18, 2016 #

Trail Running 1:15:00 [3] 3.8 mi (19:44 / mi)
slept:6.0 shoes: Xodus 4.0

Ran some of the trails in the Turkey run section of the parklands. Nice trails and actually pretty open under the tree canopy. Will be cool in the summer once the foliage comes in. this will be an excellent location for Brick workouts where I can combine a Mtn bike ride with a run. It also seems to be lacking briars?!? Something I may have to look into more. The whole place is begging for a sprint meet but I am betting the idea that people might wander off trail might drive the Parkland Managers off the rail.

There is plenty of space, good boundaries, enough terrain relief, Facilities like bathrooms, water, and parking. Might be a bit far out for some folks but the place certainly has potential for the future.

Thursday Mar 17, 2016 #

Road Running 1:13:00 [3] 4.3 mi (16:59 / mi)
shoes: ASIC GT 2000

Road run on my typical loop, can't carry my phone any more my carrier broke so no Strava data. Felt very slow to begin but picked up the last mile or so.

Wednesday Mar 16, 2016 #

Weight room 1:00:00 [3]

Lat pulldown 3X10 @ 145
Bench press press 3x10 @ 90
Dumbbell press 3x10 @ 40
Dumbbell fly 3x10 @ 40
incline Dumbbell press 3x10 @ 40
incline Dumbbell fly 3x10 @ 40
shoulder overhead press 3x10 @ 25
Ab machine 3x10 @ 100

In a rut, no progress

Tuesday Mar 15, 2016 #

6 PM

Trail Running 50:00 [3] 3.2 mi (15:37 / mi)
slept:6.0 shoes: Xodus 4.0

Trail run at EP, slow, just trying to loosen my legs up a bit and start to work on my aerobic fitness now that things are getting warmer. Probably could have got the bike out but I think for now the run is the thing to focus on.

Monday Mar 14, 2016 #

Note
(rest day)

Post Otter. Pretty tired, best to recover, clean up some of this muddy kit.

Need to buy some new rail riders and some of those low gaiters that keep rocks out of my shoes.

Sunday Mar 13, 2016 #

10 AM

O-MEET race 8:00:00 [4] ***
spiked:28/slept:7.0 shoes: Salomon Spikecross

The Mad Otter, Not sure how I did points wise but I was happy with the meet, I only really messed up one control. Early on, I thought I would try cutting cross country around a hill mass knowing there was a low cliff on the other side I thought there would be a place to climb up. the cliff was taller than I remembered and by the time I found a way around I was out of the map and took a while to recover.

After that it was a matter of following the trails and find the controls on leg 1, Leg 2 was a little more complex from a navigation standpoint, controls were not right on the trail and took a little off trail travel but the controls were well placed.

I wound up taking too much time on the first two legs so I was left with not as much time for the Rogaine which is a shame because I really like that style of event. These controls were a mix of easy to find, low value controls, and harder to find, higher value controls. I like that, adds more strategy to the event.

At first I felt like this might be too complex as an event, but the more I think about it. the more I like it. It is complex but Orienteering/Adventure racing is a complex, thinking sport. a complex race gives more options to someone who is an excellent navigator and I think can level the playing field in some respect versus a more athletic, but less game savvy opponent.

It also adds the whole strategic choices aspect like in game theory. A good thing to experience.

Next year it will be 12 hours! I am looking forward to it!

One last note, The key to wearing spike shoes so they don't hurt your feet when running on hard surfaces is thick wool socks. They work even when wet. Feet help just fine no issues. Need to work on my running off road, both on and off trail. Must avoid rocks at all costs with the spiked shoes.

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