Attackpoint - performance and training tools for orienteering athletes

Training Log: maprunner

In the last 7 days:

activity	#	time	miles		km		+m	load
walk	3	1:55:00	4.55		7.33			148.1
weights	2	1:00:00						180.0
swim	2	45:00						45.0
orienteer	1	36:53	2.1	(17:33)	3.38	(10:55)	5	88.0
sprint drills	2	30:00						60.0
PT	2	30:00						30.0
cycle	1	30:00	4.91	(6:06)	7.91	(3:48)	22	61.3
Total	9	5:46:53	11.57		18.61		27	612.4

1:30

0:00

Wednesday May 12 #

5 PM

cycle 30:00 7.91 km (3:48 / km) +22m 3:45 / km
ahr:113 max:135 (injured)

took it easy and stayed on the flats. It was fun to ride on campus and practice taking tight turns on the sidewalk.

When I took my first steps this morning, my heel screamed in pain. %$!* that means planta fasciitis is back! I last had this problem in 2014, after a West Point weekend followed by a long flight home. Probably should not have done all that barefoot beach walking this week. I hope it clears up quickly this time.

sprint drills 15:00 [2]

weights 30:00 [3]

3 rounds each
1A: DB Bench Press x 15 (15s)
1B: TRX row (palms down) x 12
1C: Incline Push-up x 10
2A: DB Fly x 15 (10s)
2B: DB Lateral Raise x 15 (3s)

Monday May 10 #

10 AM

walk 30:00 [1]
(injured)

one last short walk on the beach before I had to check out. Then I walked around the Florida Botanical Gardens for an hour or so. It was hot! I saw some nice flowers, but no alligators unfortunately.

2 PM

orienteer 36:53 3.38 km (10:55 / km) +5m 10:50 / km
ahr:122 max:138

Thanks @gordhun for the map of the University of South Florida. I drew a course to investigate some neat looking things, and then walked around. It was very hot, so I often took a route that maximized shade. The campus was mostly empty, but everyone I saw was wearing a mask, even outside (including me, I wanted to follow their rules).

Sunday May 9 #

10 AM

walk 1:00:00 5.1 km (11:46 / km)
ahr:105 max:123

A longer walk on the beach today. It was much more crowded, due to Mother's Day. I had fun people watching (haven't seen much variety in the last 15 months). I saw all the clichés: someone being buried in the sand; kids digging holes to watch them fill with water; building sand castles; people lying in the sun to get maximim tan; people covered up to minimize sunburn.

3 PM

swim 30:00 [1]
(injured)

more splashing around in the water. This sure was fun!

Saturday May 8 #

9 AM

walk 25:00 2.23 km (11:13 / km)
ahr:98 max:144

walking on the beach! I was so happy to be here, in the sun and surf. Not as many people out as I expected (on the sand) but there were many walkers and fishermen.

2 PM

swim 15:00 [1]

not really swimming, just splashing around in the Gulf. The water was warm, the waves were gentle, the sand was beautiful and the water was reflecting green. Wee! this was fun. I never liked going into the ocean, because it was too cold and the waves knocked me about too much. But I think this was the first time I was in the Gulf of Mexico and it was much nicer than any other salt water I had been in. Now I know what I had been missing!

Friday May 7 #

PT 15:00 [1]
(injured)

sprint drills 15:00 [2]

weights 30:00 [3]

3 rounds each
Neutral Grip DB Bench Press x 15 (15s)
DB bent over row x 15 (15s)
Incline Push-up w/hold at bottom x 8
DB lying Tricep Extension x 15 (5s)

exercised before heading to the airport for my first trip in 15 months! I promised myself I would get on airplane as soon as I was fully vaccinated. Tampa, here I come!

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12w, 1d: 2021 US Orienteering Championships Y!
21w, 2d: MNOC Masters Nationals Y!!
74w, 0d: 2022: South American Orienteering Championships ?
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Training Targets

Jan 1 – Dec 31 (365d) 2021 Annual Goals
Total	263:00:00
actual:	98:50:02	37%
projected:	273:17:26	103%
orienteer	90:00:00
actual:	34:58:52	38%
projected:	96:43:41	107%