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Attackpoint - performance and training tools for orienteering athletes

Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Running2 53:00 4.55(11:39) 7.32(7:14)
  Strength exercises3 51:00
  Orienteering1 42:20 3.8(11:08) 6.12(6:55)
  Basketball2 10:00
  Total6 2:36:20 8.35 13.44
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Saturday Jul 21 #

10 PM

Strength exercises 8:00 [4]

Long day working on clearing out the basement. Wanted to do some exercises before the day was over, so did two upper body theraband exercises (rotations, punches) and 12 bar dips.

[Strength exercises]

Friday Jul 20 #

12 PM

Orienteering (Running w/map) 42:20 [3] 3.8 mi (11:08 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door and front of house loop. Wanted to get out around 10:30, while there still was a cool ocean breeze, but L didn't want to go because we were expecting a call from a chimney guy, and then eventually we decided to run here (we'd planning on the lake) sequentially, with me going first at 12:15. By then there wasn't much of a breeze and the temp had risen 10 degrees, into the mid-70's, but I managed it.

Took the opportunity to get an orienteering-related activity in: carried the Brown map from Day 1 of the US Classic Champs in 2013, at Bear Brook St Park, NH. Spent about 25 mins (after the first jeep trail loop) planning routes. I'd forgotten most of the course (though now I remember almost all of it), so it was a good exercise. At first, it was tough to see much of anything running at normal speed, but I kept at it and eventually I was able to see enough detail to plan all the legs. Looked hard but doable, though on that day it was really harder than it appeared, and it probably still would be. Looking back at my log entry, I didn't write much, but did claim I'd learned a great deal. However, I didn't explain what, so it wouldn't do me much good now.

Legs didn't feel great, but much better than at any time in the last 10 or so days since JMP.

Set out to run 4 miles, but while reading the map, forgot I needed to run one full lap of the jeep trail to complete the first trail-f-of-h mile, so would up 0.2 miles short.

2 x 2 laps in the usual direction: 506, 444 (tot: 951)
Reverse direction: 5
To gate: 144
To Skyline: 11
1 front of house loop: 616
Back to jeep trail: 11
Finish jeep trail loop: 37 [So 221 for that loop]
[Forgot to do the additional jeep trail loop to complete the mile - too busy reading the map, I guess.]
To gate: 142
To Skyline: 11
1 front of house loop: 608
Back to jeep trail: 11
Finish jeep trail loop: 35 [So 217 for that loop]
1 jeep trail loop: 211 [So 1101 for that mile]
**more to come**
Final jeep trail loop: 158

Summary:
Jeep trail loops in reverse: 222, 229, 211, 213, 205, 158
Total on jeep trail: 10 laps (2 miles) 2307
Front of house loops: 616, 608, 547


[Orienteering running w/map]

Thursday Jul 19 #

12 PM

Basketball 5:00 [2]

JCCLG. Jogged a lap around the soccer field first, and did not feel good at all. A few minutes shooting hoops was fun, but I wasn't as accurate as two days ago at Oracle. There was a kids basket set up, maybe 7-and-a-half feet, and I dunked :)

Strength exercises 23:00 [4]

JCCLG. All the upper body stuff, some core. The core exercises seemed a bit of a struggle; upper body stuff went very well. 14 bar dips. Military presses with 55 lbs. Some curls with 30 lbs. Pyramid for the pull downs, topping out at 100 lbs. Even tried chin ups for the first time in ages, doing two with no problem but stopping before my elbows got sore.

[Strength exercise]

Wednesday Jul 18 #

7 AM

Running (Easy distance) 12:43 [3] 1.0 mi (12:43 / mi)
shoes: Salomon SC3 Bl/Bl 2

Got out a few minutes before 7 to try to beat the heat, but it was already 80 and no breeze at all - it was just stifling. Lack of sleep, legs still feeling bad - just couldn't do it. Tried doing horseshoes on the jeep trail to stay in the shade, but the sun was coming through on the long side. Went down to Skyline and did one loop (628), but did not feel good at all, so packed it in.

[Easy distance]

Tuesday Jul 17 #

4 PM

Basketball 5:00 [2]

Oracle gym. It's been quite a while. It was fun. Made quite a few 8-ft bank shots from the left side.

Strength exercises 20:00 [4]

Oracle gym. Upper body only. Used the room downstairs, where I haven't been much. Good machine for pull downs, and a military press machine like the one at the JCC. Pushed pretty hard, with pyramids on those two exercises.

[Strength exercises]

Monday Jul 16 #

10 AM

Running (Easy distance) 33:17 [3] 3.2 mi (10:24 / mi)
shoes: Salomon SC3 Bl/Bl 2

Lake Ranch Reservoir. Out at 1045. Hot, 80 degrees. Legs still sore, take it easy, feel a little better on the way back (keeping my stride short and going for more rapid turnover).

--------------- 514(552)1107(517)1624
3127(427)2700(557)2103(439)

Loop back: 150

Note: Due to construction at the near end of the lake, made the turn back a few seconds short of the usual split marker. So, took 6 secs off the loop back and added 3 secs each to the legs between fern creek and the lake.

[Easy distance]

Running warm up/down 7:00 [2] 0.35 mi (20:01 / mi)
shoes: Salomon SC3 Bl/Bl 2

1 min recovery jog, 6 min cool down.

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