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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zsibthorp

In the 7 days ending Feb 23, 2020:

activity # timemileskm+ft
  volleyball1 1:50:00
  orienteering1 52:43 2.75(19:10) 4.43(11:55) 26212c
  strength1 30:00
  Total3 3:12:43 2.75 4.43 26212c
averages - sleep:8

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Sunday Feb 23, 2020 #

6 PM

volleyball (practice) 1:50:00 [2]

Moving for nearly the whole practice since there were only eight people.
Lots of jumping and quick movements, ended up being good cardio.

Saturday Feb 22, 2020 #

12 PM

orienteering race (green level) 52:43 [3] *** 2.75 mi (19:10 / mi) +262ft 17:35 / mi
12c slept:8.0

http://rg.cascadeoc.org/rg2/#279&course=16&...

A fair rap-up to a great winter season. I made a couple mistakes that I should not be making at this point, so I'll be paying extra attention to those things in my next courses. My usual strength of navigation and usual weakness of running kind of seemed to swap; I was running alright but mislocated three controls and made a very big route choice error. The navigation is where I lost so many minutes. Honestly the running probably was because I got stuck in some vegetation and had a chance to catch my breath.

Takeaways: A sloppy race but it did the job. I think that I have been taking for granted my navigation skills and haven't been practicing them as much as I need to. I need to drill the basics back into my brain and be more precise. And, as always, I need to (and will) train physically and bring up my speed and stamina. Also, some armchair orienteering couldn't hurt; I need to refine my techniques for precisely locating controls.

**Note that the distance is me manually going through my route on the map because I never take my phone with me on races to actually track the run.

Friday Feb 21, 2020 #

1 PM

strength 30:00 [2]

QUADS (for running hills)
30 floors climbed in 8:23
1.19 miles on bike in 5:03
10 floors climbed in 2:27
BACK/ARMS (to get buff/general health)
50 @80 lbs - back extension machine
5 reps of 10 @30 lbs - seated row
2 reps of 10 @70 lbs - diverging lat pulldown

Stopped because I realized I didn't want to be insanely sore for champs the next day.

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