Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Jan 7, 2018:

activity

time

miles

strength/stretching

1:43:00

running/walking

1:35:38

7.98

(11:59)

12.84

(7:27)

orienteering

1:23:09

4.68

(17:46)

7.53

(11:02)

22c

biking

23:00

Total

5:04:47

12.66

20.37

22c

averages - sleep:7.4

1:53

0:00

» now

Sunday Jan 7, 2018 #

Note
(rest day)

Forecast was for rain for the O' at SMP, so I wimped out. And took a 1 1/2 hr noontime nap; got the rest my body needed.

Saturday Jan 6, 2018 #

11 AM

running/walking warm up/down 30:00 [1] 1.0 mi (30:00 / mi)
shoes: Icebug Ardor OLX

Dynamic stretches, then easy jog

12 PM

orienteering race 58:09 [3] 3.43 mi (16:57 / mi)
18c slept:8.0 shoes: Icebug Ardor OLX

Rock Haven Score O. It's a score O; so maybe not the best route selection. But no major errors today; could have read map better to avoid minor bobbles. Nice weather (sunny, ~25F; much better than the -6 on Jan 1).
7th place.

2 PM

orienteering (marker pickup) 25:00 [2] 1.25 mi (20:00 / mi)
4c

Thursday Jan 4, 2018 #

6 AM

strength/stretching (Dog Days) 23:00 [1]
(injured)

Avoided any jumping on the right achilles.

biking (stationary bike) 23:00 [3]
slept:7.5

First bike ride in 2018; rode the one trainer at the Community Building. Level 4, hills, rpms between 85 - 100 most of the time. 120 rpm for 30 sec.

Wednesday Jan 3, 2018 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.25 (injured)

at SPL, but not on the soccer field (closed for maintenance) so we did Dog Days workout on court 2. During skipping drill, right achilles ached, so I immediately backed off and will avoid any springing off that right foot. My jumping days are over; there are no springs or shocks. Will try to do calf and heel stretches (a la Rob Jones drills).

running/walking 30:00 [3] 5.6 km (5:21 / km)
shoes: Hoka Clifton 4

8 laps, picked up the pace after someone passed me about lap 5; stayed behind him about 30m the rest of the way, so was running almost at tempo.

Tuesday Jan 2, 2018 #

6 AM

strength/stretching (Dog Days) 40:00 [1]

calisthenics with Red Dog, and weight room afterwards (just lats and rowing)

running/walking (walking/running) 7:00 [2] 0.5 mi (14:00 / mi)

Monday Jan 1, 2018 #

9 AM

running/walking 28:38 [3] 3.0 mi (9:33 / mi)
slept:7.0 shoes: Hoka One One

Ad Astra New years Day Run. From store to 20th/Mass and back. Temp: ~ -6, sunny, mild breeze from N.
Wore my neck gaiter, but didn't need to cover mouth & nose. Neoprene socks, 4 top layers, outer jacket was a Tyvek Big 8 Basketball Tournament jacket. I was layered properly.

strength/stretching warm up/down 10:00 [1]

at home, hamstring and quad stretches and shoulder (rowing) exercises.

Signed up for the Cherry Blossom 10 Mile in April (going to the RRCA National Convention in DC Area). Got to get in the good training miles now.

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