Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jan 18:

activity # timemileskm+mload
  Orienteering4 4:16:20 14.2(18:03) 22.85(11:13) 41257c430.7
  Weights2 1:20:48164.8
  Adventure Race1 1:00:00 2.0(30:00) 3.22(18:38)180.0
  Walking2 20:30 1.14(17:59) 1.84(11:10) 2020.4
  Running1 5:12 0.43(12:06) 0.69(7:31)8.1
  Total7 7:02:50 17.77 28.6 43257c803.9
  [1-5]7 6:54:58
averages - sleep:7 weight:228.3lbs

«»
2:48
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 18 #

9 AM

Orienteering 15:33 intensity: (2:01 @0) + (13:15 @1) + (17 @2) 0.82 mi (18:58 / mi) +24m 17:22 / mi
ahr:110 max:141 7c

Some of the model course.

Walking 3:59 intensity: (9 @0) + (3:50 @1) 0.31 mi (12:51 / mi) +14m 11:16 / mi
ahr:124 max:138

To Syds start

Orienteering 6:54 intensity: (6:37 @1) + (17 @2) 0.73 mi (9:27 / mi) +12m 9:00 / mi
ahr:81 max:145

Back to car and back to start

Orienteering 1:25:57 intensity: (21 @0) + (14:13 @1) + (37:14 @2) + (32:41 @3) + (1:15 @4) + (13 @5) 5.2 mi (16:32 / mi) +201m 14:45 / mi
ahr:147 max:189 15c

Fun course. Couldn’t quite put down 10:00, but not embarrassingly far off.
4 PM

Orienteering 56:06 intensity: (3:16 @0) + (52:50 @1) 2.28 mi (24:36 / mi) +73m 22:23 / mi
ahr:108 max:134 6c

I SAW A WILD ARMADILLO!

All race long I heard orienteers rustling but couldn’t see them. During pickup I heard rustling and figured odds were low of it being another human, and Kevin said he saw an armadillo on his run, so I looked around and spotted it. He snuffled around a bit, did a meerkat pose, went back to snuffling through the leaves, and then I finally thought I should move along so I watched when I made a nose and he was fast! Bounded away like a rabbit! I would not want to try to catch one.

Friday Jan 17 #

1 PM

Running 5:12 intensity: (48 @0) + (42 @1) + (3:42 @2) 0.43 mi (12:06 / mi)
ahr:131 max:149

Chasing Syd to her start

Walking 7:31 [1] 0.42 mi (17:54 / mi) +6m 17:05 / mi
ahr:114 max:129

Walk back to the compass

Orienteering 16:12 intensity: (7:55 @1) + (6:35 @2) + (1:42 @3) 0.89 mi (18:12 / mi) +2m 18:05 / mi
ahr:138 max:161 6c

Sample the middle demo flags. Always love model courses!

Walking 9:00 [1] 0.41 mi (21:57 / mi)
ahr:105 max:122

Walk to start

Orienteering 40:56 intensity: (57 @0) + (5:39 @1) + (12:34 @2) + (14:29 @3) + (7:17 @4) 2.67 mi (15:20 / mi) +77m 14:04 / mi
ahr:150 max:176 12c

Mostly too slow but also too much: run almost all of the way, spin around in panic, spot something 30 m away that’s it. Stop hesitating!

Couldn’t quite crack 10:00/km. Maybe tomorrow!
4 PM

Orienteering 25:36 intensity: (25:30 @1) + (6 @2) 1.15 mi (22:15 / mi) +23m 20:59 / mi
ahr:120 max:140 9c

Nine flag pickup loop near start

Orienteering 9:06 intensity: (20 @0) + (8:46 @1) 0.46 mi (19:47 / mi)
ahr:102 max:115 2c

Two visible from finish, no map needed!

Wednesday Jan 15 #

8 AM

Weights 42:00 [3]
ahr:120 max:152 slept:7.0 weight:228.2lbs shoes: New Balance Weight

Thankfully one of the shorter days, as I snoozed too much, then my beloved boy is a slow eater, which is not a surprise and yet still I don't plan well enough for it.

Hint of shin awareness, so may use that as an excuse to taper tomorrow by just doing a tv show on the bike than the jog intensive circuit usually prescribed for Thursdays. Save the legs for Georgia!

Five minute warm up

2 rounds each of these clumps:

DB Rev Lung x10 (45 lbs, dropped to 40 halfway through second set)
Medicine ball squat jumps x10, 12 pounder
Jog for three minutes on field

DB shoulder press x10, (40, 35 lbs)
DB side raises x 10, (10 lbs, 10 lbs)
Ropes 30 seconds (alternating, both)

Lying Single Leg Curl x10 (35 lbs)
Standing Leg Curl x10 (20 lbs)
Side Shuffle 5 yards and back 30 seconds

A few stretches

Tuesday Jan 14 #

8 AM

Adventure Race 1:00:00 [3] 2.0 mi (30:00 / mi)
ahr:140 max:167 slept:7.0 weight:228.2lbs shoes: New Balance Weight

5 minute warmup then two rounds of:

Jog: 1/2 mile @ 8 mph
Stairs: 5 minutes @ 4 (dropped to 3 halfway through second round)
Jog: 1/2 mile @ 8 mph
Bike: 10 minutes at 240 watts round 1, 250 watts round 2

Jog #4 was a little rough, first three were fine. If shin holds, this is encouraging. I think the faster running takes out some climbing power as last time 2 * Level 4 stairs was okay, and it cost 30 odd watts of bike power too by going faster on the runs.

Got slightly behind schedule wise, gotta tighten up the evening routine so the morning is more solid.

Monday Jan 13 #

8 AM

Weights 38:48 [1]
ahr:118 weight:228.4lbs shoes: New Balance Weight

Got behind this morning, plus Harvey has been clingy at drop off, which is flattering but not fast.

Abbreviated but nearly five minute warmup then only a single round today

1/2 mile jog, increasing pace to 9 mph by the end, was not entirely unbearable
60 lb dumbbell 20 yard lunge - oof! Can barely carry those suckers that long
50 lb sled push down and back, trying to jog it when possible
50 lb dumbbell press * 15
20 bench push ups, this time actual bench push ups, took a few breaks
Repeat sled
Back raises
Subbed 110 lb lat pull down for the prescribed 10 x pull up
35 lb dumbell curls 10 per arm, bailed on final 10
cable tricep push down 15 * 40 lb

few stretches, hit the road, find cleaners in house, clean up in basement utility sink, which works well enough for hair and less good for rest of post gym self.

« Earlier | Later »