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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zsibthorp

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  misc cardio8 3:15:00 18.41(10:36) 29.63(6:35) 177
  strength9 3:10:50
  running6 2:18:07 11.81 19.01 233
  volleyball1 1:40:00
  orienteering1 48:09 1.9(25:20) 3.06(15:45)15c
  Total25 11:12:06 32.12 51.69 41015c
averages - sleep:6.3

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Saturday Mar 28, 2020 #

10 PM

strength (legs) 20:00 [3]

11 PM

strength (abs) 10:00 [3]

Thursday Mar 26, 2020 #

Note
slept:6.0

Sunday Mar 22, 2020 #

Note

HW day because we are falling behind :/

Saturday Mar 21, 2020 #

4 PM

running (trail) 17:30 [3] 1.56 mi (11:13 / mi) +193m 8:06 / mi

7 PM

strength (core) 25:00 [3]

9 PM

strength (arms) 6:00 [2]

strength (legs) 18:00 [2]

10 PM

misc cardio (strider/eliptical) 5:00 [3] 0.55 mi (9:06 / mi)

@11 >75 rpm

Friday Mar 20, 2020 #

Note
slept:10.0

3 PM

misc cardio (chill) 30:00 [2] 2.94 mi (10:12 / mi) +177m 8:36 / mi

Bikin around with my friend, still got a good workout because we went down a long hill and came back up it.
9 PM

strength 48:00 [4]

2 legs vids and 1 abs vid
10 PM

misc cardio (strider/eliptical) 10:00 [4] 1.11 mi (9:01 / mi)

@ lvl 11 >75 rpm

Thursday Mar 19, 2020 #

10 PM

strength (abs) 10:00 [3]

https://www.youtube.com/watch?v=1f8yoFFdkcY

Wednesday Mar 18, 2020 #

10 PM

misc cardio (strider/eliptical) 15:00 [4] 1.63 mi (9:12 / mi)

Stayed around 75 rpm and higher

Tuesday Mar 17, 2020 #

10 PM

strength (exercise video) 20:00 [3]

https://www.youtube.com/watch?v=UItWltVZZmE
Yeah tomorrow I'm not going to do much more than walk for exercise...

Monday Mar 16, 2020 #

10 PM

strength (Barre workout) 30:00 [3]

https://www.youtube.com/watch?v=sAapLQCASOE
You know you've done a good workout when it's hard to walk afterwards.

Sunday Mar 15, 2020 #

Note

Loving the fact that both volleyball and orienteering seasons were cut short just before big events. But hey, we don't even have it bad, and it'll be a story to tell the kids. This whole ordeal is just making me grateful for the opportunities I get and the people I have in my life. Aight sorry for the cheese.
1 PM

running warm up/down 13:43 [1] 1.0 mi (13:43 / mi)

1/2 mile
stretching + dynamic warm-up
1/2 mile

running (track) 17:30 [3] 2.0 mi (8:45 / mi)

Was coming out with an aggressive goal of 4 miles. Quickly realized that I couldn't do that after running three miles yesterday coming off of a stretch of no training

running warm up/down 11:12 [1] 0.5 mi (22:23 / mi)

1/2 mile walk
stretching

Saturday Mar 14, 2020 #

5 PM

running warm up/down 12:22 [1] 1.0 mi (12:22 / mi)

1/2 mile
stretch + dynamic warm-up
1/2 mile

running (track) 27:05 [3] 3.0 mi (9:02 / mi)

I came into it with a mindset of just trying to get back in shape after a rough week body-wise, but by the end I was really feeling it, and I definitely could have gone for longer but I didn't want to be exhausted for homework.

Thursday Mar 12, 2020 #

10 PM

misc cardio (strider/eliptical) 45:00 [3] 3.92 mi (11:29 / mi)

Wednesday Mar 11, 2020 #

Note
slept:6.5

Now that my school has hopped on the wagon and closed down for online learning, I'll have more time to train. Well, if I get on top of this school work. Evidently, this week has not been good, but I'm coming up on a long weekend so lots of training soon to make up for it.

Tuesday Mar 10, 2020 #

Note
slept:1.0

Monday Mar 9, 2020 #

Note
slept:6.0

Sunday Mar 8, 2020 #

Note

Approaching jnats, I dropped most upper-body workouts to focus just on running, legs, and cardio. However, I learned that having arm strength can be beneficial, too, so I'm going to return to the machine workouts I had been doing and try to not forget about overall fitness and strength. It ain't all in the legs (but that doesn't mean I'm dropping the wall sits).
2 PM

running warm up/down 10:00 [1]

.75 miles + stretching and dynamic warm-up
3 PM

running intervals (track) 11:20 [3] 1.0 mi (11:20 / mi)

Haven't done much running training with intention. First time doing intervals in a while, trying out a new set suggested to me. Conclusion: I am v e r y slow. Only did 3 reps:
1 lap full out (full out to ME at least)
2 minutes recovery (jog)

...

We're working on it, okay?

(also last 2 minute recovery was a walk to finish the lap, rounding out an even mile)

Saturday Mar 7, 2020 #

Event: CascadeOC 2020 Ultimate Orienteer #1 – Lynndale Park (Night-O)
 
7 PM

orienteering race (night-o aka very dark) 48:09 [2] *** 1.9 mi (25:20 / mi)
15c

I could see practically nothing with my evidently horrible headlamp, so thank you to anyone who ran by me and lit up my path momentarily. Still super fun, though, and I still can get a lot out of the run despite having been so blind that I bushwacked off-trail down into a little valley.

LongAdv - Splits

Thursday Mar 5, 2020 #

Note
slept:8.0

The body's natural instinct to hold fat is seriously getting on my nerves...
3 PM

running (gravel :() 17:25 [3] 1.75 mi (9:57 / mi) +40m 9:18 / mi

I don't know if the app I was using acknowledge the six-ish times I went up and down a flight of stairs that was along the path...
9 PM

strength (quads) 3:50 [3]

Wall-sit. Working towards a longer time. What time? Don't know exactly. Point is, I'm going to be crushing those hills at nationals.
10 PM

misc cardio (strider/eliptical) 30:00 [3] 3.15 mi (9:31 / mi)

Never dropped below 70 rpm.

Wednesday Mar 4, 2020 #

6 PM

volleyball (practice) 1:40:00 [3]

Lot of quick movements and transitions one after the other. Definitely broke a heavy sweat.
10 PM

misc cardio (strider/eliptical) 30:00 [3] 3.17 km (9:28 / km)

Never dropped below 70 rpm.

Tuesday Mar 3, 2020 #

Note

Time for full-health mode. Kicked out sugary sweets at the seven-weeks-out mark but now monitoring e v e r y t h i n g.
10 PM

misc cardio (strider/eliptical) 30:00 [3] 3.14 mi (9:33 / mi)

Maintained above 70 rpm for the most part but never dropped below 67 or so.

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