Attackpoint - performance and training tools for orienteering athletes

Training Log: igoup

In the last 7 days:

activity

time

miles

Bike

2:18:12

34.49

(15.0/h)

55.51

(24.1/h)

546

Peak Zone

2:18:00

Row

1:45:00

Run

1:10:00

35:00

Total

8:06:12

34.49

55.51

546

2:33

0:00

Monday Apr 22 #

Row 45:00 [3]

Clear ski, cool air, warm water, foggy ghosts coming off flat water.

PT 20:00 [3]

Lifting PT in the garage.

Sunday Apr 21 #

PT 15:00 [3]

Mostly core.

8 AM

Bike 2:18:12 [3] 55.51 km (24.1 kph) +546m

2 x Kessler Boxing Match
My PR is 23:03 and today I was 23:11 and 23:28. Both times I had bad luck with traffic. My rule is to not be aggressive with traffic -- if I get lucky, great, if I don't, accept it. So, given that I was so close twice after getting held up on both is pretty good, particularly after having done some leg work yesterday.

I was overdressed. It was a little damp, cloudy and windy when I left so I took precautions. But then the sun came out so I was a little warm.

A good ride.

Saturday Apr 20 #

Run 35:00 [3]

Rain and thunder all day. I ran in the morning. It was only drizzly when I started. However, apparently I was farting around for too long between checking the radar and getting out. It soon started raining hard with thunder and lightning. I decided I needed new running shoes a decision made independent of the weather conditions.

Peak Zone 48:00 [3]

Right after running Lisa and I went to Peak. Total body including deadlifts and squats. Since I haven't done those in a while, I tried to be a bit conservative. On the whole, today's activities were probably more productive than another long bike ride.

Thursday Apr 18 #

6 AM

Row 1:00:00 [3]

Steady state with some pressure. Solid row.

5 PM

Run 20:00 [3]

TM at PZF

Peak Zone 40:00 [3]

Total body. A little low on zing by this point.

Wednesday Apr 17 #

Run 15:00 [3]

TM at PZF

Peak Zone 50:00 [3]

Chest, back and arms. Kept the weight low so avoid overdoing it and also because I'm tired.

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14w, 3d: Canadian Orienteering Festival (including North American Championships) ?
296w, 6d: ******** Routes ******
297w, 0d: Dam Hills Loop: Hard: Up Winsted, down, up. Easy: Down, over to dam. Hard: Up dam, down, up, down, up. Easy: Down, back over to Winsted.
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aka tomwcarr
aka iamstillhungry
aka igoup
aka alpinefleabane
aka hyponatremiaguy
aka PrincessTom

Aug 2 [14w, 3d]: ? - Canadian Orienteering Festival (including North American Championships)
Dec 31, 2029 [296w, 6d]: ******** Routes ******
Jan 1, 2030 [297w, 0d]: Dam Hills Loop: Hard: Up Winsted, down, up. Easy: Down, over to dam. Hard: Up dam, down, up, down, up. Easy: Down, back over to Winsted.
Jan 1, 2030 [297w, 0d]: 1000m
Jan 1, 2030 [297w, 0d]: Waxing note: * Slow down a bit with the iron. Not so hot to burn the wax and base but enough so that the base warms up and the wax absorbs. If there is chipping when scrapping that means the wax was just sitting on top. Take my time, down the middle, down the sides, down the middle, etc. * Keep scrapers sharp. Then I can apply less pressure and have better control. To touch up be light, slow and patient. Mistakes always happen when being impatient.
Jan 3, 2030 [297w, 2d]: FPH/Norbuk Hill Loop
Jan 7, 2030 [297w, 6d]: LHNorth Inner Loop: Flat ~1050m.
Jan 8, 2030 [298w, 0d]: Webster Park XC course, circa 1984