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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Apr 1, 2016:

activity # timemileskm+m
  orienteering2 2:34:26 11.3(13:40) 18.19(8:29) 1515c
  strength/stretching5 2:00:00 1.95 3.14
  biking1 30:00
  Total5 5:04:26 13.25 21.33 1515c
averages - sleep:7.3

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Friday Apr 1, 2016 #

3 PM

strength/stretching warm up/down 27:00 [1] 1.0 mi (27:00 / mi)
shoes: Saucony Ride

Sprint O' at Miami Univ Hamilton Campus.
Dynamic stretches, buzzsaw planls, tempo calves, jogging.

orienteering race 19:26 [4] *** 2.1 km (9:15 / km) +15m 8:56 / km
15c shoes: Saucony Ride

Sprint event on the Miami Univ - Hamilton campus) before the 2-day Flying Pig races at Miami Whitewater. 2nd M65 to Steve Tarry.
Nice to see old O' friends I haven't talked to in years.

Thursday Mar 31, 2016 #

(rest day)

travel to Flying Pig O' (Cincinnati), stopover in Indianapolis

Wednesday Mar 30, 2016 #

8 AM

strength/stretching warm up/down 10:00 [1] 0.25 mi (40:02 / mi)

at home: buzz saw planks, tempo calves. After biking, 2 laps on SPL track.

biking (exercise bike) 30:00 [3]

SPL exercise bike - after spin classes this winter, learned to up the resistance on the bike to get a variety of effort and help break the monotony. Hadn't run or biked much the passed few days so wanted some sort of aerobic exercises before the 3 days of races this weekend.

Tuesday Mar 29, 2016 #

6 AM

strength/stretching (Dog Days) 38:00 [1] 0.7 mi (54:16 / mi)
slept:7.0 shoes: Saucony Ride

workout at Community Building today - all indoors with Red Dog's group. Lots of calisthenics and stretching, cross-court and full-length court drills, plus 6 laps around gym. Then tried the lat machine in weight room (8x 120).

Monday Mar 28, 2016 #

7 AM

strength/stretching 30:00 [1]

at home - dynamic stretches to warm up - exercises for glutes, achilles tendons (buzzsaw planks, tempo calves, elastic band stretches), a few Dog Days exercises (dog legs, KU track, 20 pushups) abd roller on calves and quads.

Sunday Mar 27, 2016 #

2 PM

strength/stretching warm up/down 15:00 [1]

orienteering (map read on run) 2:15:00 [2] 10.0 mi (13:30 / mi)
shoes: Saucony Ride

Ran from house to Hobbs Park, then 1741 Vt, deBruce Center, West Middle School and a little extra blocks along Lawrence ave before heading home route

Good exercise to read an O'map on the run. Have to imagine what the real terrain would be like. For uphills on the maps, made a point to push my running pace to equal hard breathing. Did the same mistake from the 2 previous real orienteering races. There was a long leg on the map between 6 and 7 and with two other controls in between I went back to #4. On a practice map reading workout, just points out how unfocused I am checking the details. A run with a foreign map is better than armchair map reading. There's an urgency to keep moving but stop to take time to read the details. It'll be a real challenge to balance speed for accuracy in the hilly terrain at the Flying Pig this weekend.

Had Garmin set in kilometers and lost count of how far I was planning to go. I was hoping to max out a 9 mi. 8 would have been OK. Ended up 9.5, a little long, but I took it easy.
Temp: 45F, sunny

Saturday Mar 26, 2016 #

(rest day)

weather was nice this day and there was threat of snow.rain for Sunday, but still couldn't get myself to go outside

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