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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silkychrome

In the 7 days ending Nov 30, 2014:

activity # timemileskm+ft
  Bike1 6:41:00 92.5(13.8/h) 148.86(22.3/h) 5945
  Orienteer2 4:51:00 10.9(26:42) 17.54(16:35) 277817c
  Run3 2:49:00 18.4(9:11) 29.61(5:42) 100
  Strength2 2:00:00
  Total8 16:21:00 121.8 196.02 882317c

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Sunday Nov 30, 2014 #

7 AM

Bike 6:41:00 [3] 92.5 mi (13.8 mph) +5945ft
shoes: LeMond Tourmalet

met up w Dwayne, Chuck and Jim for an EZ big ride. forecast was for 70F but in the AM it was super tricky, every time we climbed/descended 50', temps would fluctuate between 45-55F. wild. finally sun got high enough to normalize everything and we were so happy to be in shorts/short sleeves.

i didn't feel stellar on the bike, but got some crowns on Strava so things must have been clicking ok. sitting climbing was so-so but felt pretty strong when standing. some headwinds to deal with too but finally our route brought us around so we got a bit of a push back home. good chat as always.

Saturday Nov 29, 2014 #

10 AM

Orienteer 2:56:00 [3] *** 6.2 mi (28:23 / mi) +1678ft 22:36 / mi
6c shoes: Brooks Cascadia M7.5 green II

Turkey-O w Matt. copied all 20-something (25?) controls onto the weird-scale map ("zoomed-in 1:24k, sorta like 1:7500") and set off for a great day in the woods. had trouble w 15, the first one, still not used to the scale, but got it finally. then went along and had another hard time w 25. when we finally found it, my tri friend Brian was there, not looking too good, and he asked for help w popping his shoulder back in. i didn't really know what to do, but then Dr. Avery came busting down the slope to the CP (w his teammate, another Dr), so i asked them for help.

Brian was was getting shocky so we laid him down for a bit and helped him get his composure back, and then all 4 of us cleared the veg and helped him climb the muddy spur back to the road. and then walked him back to HQ where the ambu was waiting. on the way we got consultations from Britt (firefighter) and Josh (PT) so it seemed like the woods were full of medical professionals. awesome! once we got Brian all sorted we still had 1hr left so Matt and I went and got the western loop of CPs.
2 PM

Orienteer 1:55:00 [3] *** 4.7 mi (24:28 / mi) +1100ft 20:02 / mi
11c shoes: Brooks Cascadia M7.5 green II

since we didn't really get the full 3hr effort, Matt and I volunteered to pick up the middle part of the course. road run down 100 and then worked our way back to TA. had trouble on a couple, still not loving the scale, but we got er done. some beautiful views from the bluffs overlooking the Mississippi. a great day in the woods catching up w an old friend (and also my athlete i'm coaching for 50k and 50M races in the spring).

Thursday Nov 27, 2014 #

9 AM

Run 1:58:00 [3] 13.1 mi (9:00 / mi)
shoes: Brooks PureGrit M7.5

Turkey day run in Cedar Rapids IA. 12F at the start so this qualifies for #moremilesthandegrees!!! snowy streets and sidewalks but that actually was a nice bit of cushion. went thru the first 10mi EZ in 1:33 and then put a little effort down to bring the half mary in under 2hrs. ABC.

Wednesday Nov 26, 2014 #

6 AM

Run 25:00 [3] 2.6 mi (9:37 / mi)
shoes: Brooks PureGrit M7.5

to PD. 30F is really quite comfortable. i need to stop being a winter baby.
7 AM

Strength 1:00:00 [3]

10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x10 GHR, 2x10 GHD sit-up.
4x (30/30/60) mtn climber/FLR/rest.
work up to heavy-ish DL, 185# for me (~85% PR).
5x5 DL 155#
4 rounds of: 40m farmer carry 2x44#, 100m ski sprint, rest.

nothing special or fancy. just lifting heavy things and then putting them down. took full advantage of every rest opportunity.
8 AM

Run 26:00 [3] 2.7 mi (9:38 / mi) +100ft 9:18 / mi
shoes: Brooks PureGrit M7.5

back home.

Monday Nov 24, 2014 #

7 AM

Strength (PD) 1:00:00 [3]

10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 PU, 5x box jump 18"-21"-24".
work up to heavy-ish FS (123#)
10 rounds of: 2x FS 111#, 5x box jump 24", rest.
4 rounds of: 5x push-up, 10x push press 2x20#, 20cal on AirFit, rest.
4x10 GHD sit-up.

feeling great after a few solid sessions back in the gym, that is until i smashed my R shin AGAIN during box jumps in the main set. ow. then i got on the AirFit. that hurt worse.
2 PM


visit w Dr Duddy (podiatrist) to ask if i should be doing anything large-scale and preventative in the upcoming offseason. he gave me some advice continuing to manage bursitis and gross toenails. but good news, nothing invasive needed!

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