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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mgb

In the 7 days ending Nov 6, 2011:

activity # timemileskm+m
  Running4 2:43:03 19.94(8:11) 32.09(5:05) 156
  Orienteering1 54:00 3.92(13:46) 6.31(8:34) 65
  Strength2 50:00
  Walking1 30:00 2.1(14:17) 3.38(8:53)
  Cycling1 30:00 8.05(3:44) 12.95(2:19)
  Total7 5:27:03 34.01 54.73 221

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Sunday Nov 6, 2011 #

10 AM

Orienteering race 54:00 [4] 3.92 mi (13:46 / mi) +65m 13:06 / mi

Lost about 4 minutes through control 3, but had a pretty steady race after that. Initially, I had problems with the scale and it took some time getting used to. A minute lost for control 10 as well. Not a lot of extra running, but standing still trying to make sense of map.

Need to improve my entry and exit of the control. Need to read ahead, and not stop at the control. I don't know how much time I loose, but it feels like it should add up.

So it felt like a mixed bag today. Not stellar and not a disaster. Thanks to Jeff for putting on a great meet though. There was a lot of people out today, which was great to see.

Quickroute: http://www.sprintseries.org/doma/show_map.php?user...

I am having a hard time finding a good place to store my Quickroute images. Picasa is the best I have found so far.

Saturday Nov 5, 2011 #

11 AM

Running 35:00 [3] 4.0 mi (8:45 / mi)

GPS watch discharged, so time and distance somewhat approximate.

Sluggish today. Even though I haven't done any record breaking speeds this week, I realized that I have done more mileage than usual. 29+ miles running and 8 miles biking for Sat-Thu. So I am skipping the long run this weekend.

Walking (Hillbounding) 15:00 [3] 0.9 mi (16:40 / mi)

Skipping the long run isn't stopping me from getting ready for the ski-o season. 3 long hills.

Walking (Ski walking) 15:00 [3] 1.2 mi (12:30 / mi)

5 short hills.

Thursday Nov 3, 2011 #

7 PM

Running warm up/down 4:07 [3] 0.44 mi (9:21 / mi)

Running 45:43 [4] 5.53 mi (8:16 / mi) +14m 8:12 / mi

Great training by Stephen. Corridor/Line-O from Lechmere back to Harvard Square. The orienteering part went well and I didn't stray from the line.

Running warm up/down 3:43 [3] 0.44 mi (8:25 / mi) +2m 8:18 / mi

Wednesday Nov 2, 2011 #

6 PM

Running warm up/down 3:00 [3] 0.38 mi (7:53 / mi)

Running 17:00 [5] 2.52 mi (6:45 / mi)

Continuing with a ho hum week. Tried to go fast but feeling sluggish. I did go further than two weeks ago and slightly faster.

Strength 40:00 [3]

Lat Pulldown - 100 lbs, Pec Fly - 120 lbs, Back Fly - 90 lbs, Abdominal Machine - 140 lbs, Dumbbell lunge - 2x30 lbs, Plank, Captains Chair, Dip Assisted - 80 lbs

Tuesday Nov 1, 2011 #

6 AM

Strength 10:00 [3]

Doing some strength at home.

Dips, push ups, sit ups and plank.
7 PM

Running 54:30 [4] 6.63 mi (8:13 / mi) +140m 7:43 / mi

Still a little bit out of funk. Didn't push myself that much today, but still an ok time.

Monday Oct 31, 2011 #

6 PM

Cycling 30:00 [3] 8.05 mi (3:44 / mi)

Leaving the office late and not feeling it today, so I only did biking for 30 min, and skipped the strength.

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