Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Oct 20, 2013:

	activity	#	time	miles		km		+m	load
	Biking	3	5:32:15	63.03	(11.4/h)	101.44	(18.3/h)	374	424.3
	Running	2	2:07:38	12.12	(10:32)	19.5	(6:33)	322	300.9
	Elliptical	1	50:02	3.3	(15:10)	5.31	(9:25)		49.5
	Erg rowing	1	48:16	1.86	(26:00)	2.99	(16:10)		39.5
	Walking	2	16:37	0.93	(17:50)	1.5	(11:05)	54	31.7
	Total	9	9:34:48	81.24	(7:05)	130.74	(4:24)	750	846.0
	[1-5]	9	9:18:51
averages - sleep:7.8

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Sunday Oct 20, 2013 #

2 PM

Biking (mapping/scouting) 3:06:56 31.74 mi (10.2 mph) +202m
ahr:128 max:163 shoes: Jamis Dragon Sport 29er

Tried to collect a few trails on the night o map. Slow going! Reconsidering some spots - they will feet a little more rogaine-esque than precision o. Nice to bike with interruptions so I don't fret about the average pace much.

Saturday Oct 19, 2013 #

Event: Night O at South Chagrin Reservation

10 PM

Erg rowing 48:16 1.86 mi (26:00 / mi)
ahr:93 max:107 slept:11.0

During my lengthy afternoon nap, I dreamed that I didn't have all the controls out in time for my night o, had someone else print the maps and they did a lousy job, and I forgot to set up the finish.

C • That sounds more like a nig... 3

Friday Oct 18, 2013 #

2 PM

Running 1:30:39 8.13 mi (11:09 / mi) +295m 10:01 / mi
ahr:145 max:171 slept:8.0 shoes: Brooks Ghost Blue

I am tempted to log this under orienteering - I ran with the Bird Hills map to practice map reading at speed. I do too much scouting and setting at 2 mph and not enough at 5 or 6 mph which shows up in some big errors out on the o course.

Gosh this place has some nice woods!

I found a nice climb over in Kubler Langford. Steep, taxing, even at only 25 m.

C • it's good, and plenty of pa... 2

Thursday Oct 17, 2013 #

5 PM

Elliptical 50:02 3.3 mi (15:10 / mi)
ahr:104 max:116 shoes: Brooks Ghost Red

Wednesday Oct 16, 2013 #

6 PM

Walking 6:54 [3] 0.38 mi (18:09 / mi) +40m 13:41 / mi
shoes: Keen Sandals

Popped over and ran up the hill by Island Park. Seemed not as steep as I had hoped, but maybe there are other options on that ridge. I was time-limited.

http://www.mapmyrun.com/workout/410676743

C • You are supposed to run it ... 2

9 PM

Biking 58:30 12.83 mi (13.2 mph) +63m
ahr:128 max:159 slept:6.0 shoes: Jamis Dragon Sport 29er

Dear wife is still awfully sick, so I ran an item up to her classroom and retrieved one item. Dipped into Murray Lake for a very brief bit of singletrack. I was timid, which was good because leaves hide soft sand well at night.

C • Evening Ride 3

10 PM

Biking 1:26:49 18.46 mi (12.8 mph) +109m
ahr:122 max:152 shoes: Jamis Dragon Sport 29er

Home from BHS via a tiny bit of ILRA Yellow.

Tuesday Oct 15, 2013 #

4 PM

Running 36:59 3.99 mi (9:16 / mi) +27m 9:05 / mi
ahr:158 max:175 slept:6.0 shoes: Brooks Cascadia 8s

Interesting trail network. I lost it at one point and walked around for a few minutes. But the trail I did follow in the woods was great. The woods are very open, but unfortunately nearly featureless, save a few small hills and a cool big ditch.

I am most intrigued by the 800 meter loop right by the parking lot. I wonder if it would be a good idea to sort of do an orienteering-oriented interval - hammer around the flats, and up the small 12 m hill near the end, peaking at the 750 m mark, then walk slowly back down the hill to recover and do it again. Repeat a few times. Certainly not enough hill for rogaine training, but something anyway.

Also, I see there's a nature area up at the corner of that road and Ford, but just a few small loops. I'll have to try it sometime.

5 PM

Walking warm up/down 9:43 0.55 mi (17:37 / mi) +14m 16:19 / mi
ahr:114 max:175 shoes: Brooks Cascadia 8s

Cool down. Downside of this schedule is trying to get presentable enough to go into a school...

C • You are kinder than I! 3

Monday Oct 14, 2013 #

Note

QRs. Some errors are a little painful to look at. I have ideas on drills for this winter.

Sprint

Middle

Long

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