Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mgb

In the 7 days ending Aug 25, 2012:

activity	#	time	miles		km		+m
Running	6	4:08:25	26.38		42.45		113
Trail Running	1	1:30:50	7.51	(12:05)	12.09	(7:31)	361
Orienteering	2	47:18	3.87	(12:13)	6.23	(7:36)	122
Strength	2	22:30
Total	8	6:49:03	37.76		60.77		596

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Saturday Aug 25, 2012 #

Event: NEOC: Menotomy Rocks

10 AM

Running warm up/down 3:30 [3] 0.37 mi (9:28 / mi) +5m 9:05 / mi

A little bit of warm up before the race.

Orienteering race 16:52 [4] 1.52 mi (11:06 / mi) +42m 10:13 / mi

Sprint 1. No problems with orienteering and felt pretty good running wise for 2/3 of the course then getting a little bit slower.

Orienteering race 15:35 [4] 1.39 mi (11:13 / mi) +54m 10:00 / mi

Sprint 2. Not quite as peppy as for Sprint 1. Good orienteering wise though.

12 PM

Strength 7:30 [3]

The girls did some core strength, so I did some as well. Need to do more of this though, since I was not able to keep up. They did 10 minutes, while I think I might have done 7:30.

1 PM

Orienteering 14:51 [3] 0.96 mi (15:28 / mi) +26m 14:16 / mi

Picking up controls.

Running 11:36 [3] 1.3 mi (8:55 / mi) +14m 8:38 / mi

Running back to our sublet.

Menotomy Sprint 1 - Splits

Menotomy Sprint 2 - Splits

Thursday Aug 23, 2012 #

5 PM

Running long 1:29:04 [3] 10.32 mi (8:38 / mi) +60m 8:29 / mi

A little bit longer and faster than last week, but still on the slower end. Negative splits though.

Running 5:51 [2] 0.29 mi (20:02 / mi) +3m 19:25 / mi

Wednesday Aug 22, 2012 #

8 PM

Running 38:26 [3] 4.0 mi (9:37 / mi) +23m 9:26 / mi

I pulled an Ian and ran way too late. Easy run around the neighborhood.

Tuesday Aug 21, 2012 #

6 PM

Running warm up/down 9:25 [3] 1.03 mi (9:08 / mi) +1m 9:07 / mi

To track and once around it.

Running warm up/down 10:00 [3]

Drills

Running 2:13 [3] 0.26 mi (8:32 / mi) +1m 8:26 / mi

Strides

Running intervals 25:34 [5] 3.64 mi (7:01 / mi) +3m 7:00 / mi

Felt tired today, but tried to get through the intervals in ok pace. Longer intervals today.

1200m: (1:40.1,1:46.2,1:48.5): 5:14.8 (7:02 min/mile)
1000m: (52.5,1:48.1,1:47.2): 4:27.8 (7:11 min/mile)
800m: (1:43.1,1:45.7): 3:28.8 (7:00 min/mile)
800m: (1:42.4,1:46.8): 3:29.2 (7:01 min/mile)
600m: (48.3,1:44.8): 2:33.1 (6:51 min/mile)
600m: (47.0, 1:36.8): 2:23.8 (6:26 min/mile)
Magic 800m: (1:54.9, 2:02.6): 3:57.5 (7:58 min/mile)

I had company for the last 600m, and that made me much faster. Need to find a running partner that is more closely matched with me.

Running 15:00 [3] 1.0 km (15:00 / km)

Walking/Jogging between intervals.

Running warm up/down 7:46 [2] 0.74 mi (10:34 / mi) +3m 10:26 / mi

Monday Aug 20, 2012 #

5 PM

Running 30:00 [3] 3.81 mi (7:52 / mi)

Running on the treadmill. One of the buttons were broken so it was a little bit troublesome to change the speed.

Strength 15:00 [3]

Seated Row - 80 lbs, Assisted Dip - 80 lbs, Pec Fly - 100 lbs, Plank, Sit-ups

Sunday Aug 19, 2012 #

9 AM

Trail Running 1:30:50 [3] 7.51 mi (12:05 / mi) +361m 10:31 / mi

Surprisingly slow today. Felt like it went a little bit faster than it did in reality going around the Skyline trail (plus the to and from the parking).

They also had rerouted part of the trail. I guess the DCR thought one part was too dangerous (ie too steep and rocky) so they rerouted the trail around that.

C • re-route 3

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