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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Oslug

In the 28 days ending Feb 28, 2015:

activity # timemileskm+ft
  trail trotting7 4:31:44 19.93(13:38) 32.08(8:28) 2141
  walking2 52:17 3.21(16:17) 5.17(10:07) 474
  orienteering1 46:07 3.42(13:29) 5.5(8:23) 394
  road trotting1 33:03 2.73(12:06) 4.39(7:31) 275
  strength1 20:00
  Total12 7:03:11 29.29 47.14 3284
  [1-5]12 6:48:21
averages - sleep:10

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Saturday Feb 28, 2015 #

5 PM

trail trotting 35:42 intensity: (19 @0) + (1:05 @1) + (6:30 @2) + (8:28 @3) + (19:20 @4) 2.68 mi (13:20 / mi) +337ft 11:55 / mi
ahr:130 max:146 shoes: Adidas Raven-pink

First exercise in a few days...

Monday Feb 23, 2015 #

strength 20:00 [2]

shoulders

Sunday Feb 22, 2015 #

3 PM

trail trotting 39:11 intensity: (4 @0) + (6:59 @1) + (5:15 @2) + (19:07 @3) + (7:46 @4) 2.64 mi (14:50 / mi) +345ft 13:12 / mi
ahr:123 max:142 shoes: Adidas Raven-pink

Tuesday Feb 17, 2015 #

6 PM

orienteering 46:07 intensity: (3:59 @0) + (4 @1) + (2:08 @2) + (17:33 @3) + (20:41 @4) + (1:42 @5) 3.42 mi (13:29 / mi) +394ft 12:09 / mi
ahr:137 max:204 shoes: Adidas Raven-pink

Saturday Feb 14, 2015 #

4 PM

trail trotting 1:00:49 intensity: (4:24 @0) + (13 @1) + (3:00 @2) + (21:06 @3) + (32:00 @4) + (6 @5) 4.34 mi (14:00 / mi) +459ft 12:44 / mi
ahr:129 max:154 shoes: Adidas Raven-pink

Felt pretty good on the way down, and tried to keep trotting tho' very slowly on the way back up. Got a bit confused about the Jive trail.

Thursday Feb 12, 2015 #

6 PM

trail trotting 34:29 intensity: (1 @0) + (2:24 @1) + (6:33 @2) + (9:00 @3) + (14:55 @4) + (1:36 @5) 2.85 mi (12:07 / mi) +170ft 11:28 / mi
ahr:129 max:165 shoes: Adidas Raven-pink

Hoowee! Another good trot -- almost a run! Trotted all but the WU/CD to/from the corner. Using a headlamp helps me go faster because I don't have to be so tentative about the footing. It's pretty perfect conditions now. Hard-packed snow, nice temperature. Still the pain in the knee, reminding me that I need to get to work on the core/hip stabilizers training...

Wednesday Feb 11, 2015 #

walking (cool down) 6:00 [2] 0.32 mi (18:45 / mi)
shoes: Adidas Raven-pink

Broke out the cool down time to make all the runs on this route comparable.
6 PM

trail trotting 26:24 intensity: (41 @0) + (5:26 @1) + (1:17 @2) + (13:10 @3) + (5:50 @4) 2.05 mi (12:53 / mi) +199ft 11:48 / mi
ahr:118 max:146 shoes: Adidas Raven-pink

Woohoo! I actually felt good today! Almost felt like I was running sometimes, AND trotted up the steep gasline hill! The endorphins were flowing! Trotted all the way home. My knee did hurt tho'. Had to add a cool down to total over 30 minutes of heartbeats to earn my corporate vitality points for the day.

Sunday Feb 8, 2015 #

4 PM

walking 46:17 intensity: (3:02 @0) + (20:48 @1) + (8:47 @2) + (10:41 @3) + (2:59 @4) 2.89 mi (16:01 / mi) +474ft 13:52 / mi
ahr:105 max:139 shoes: Merrill boots old

Walking behind Dan. I wore too many clothes so I was hot and that made it harder to keep up with him on the longer gradual uphill walk. I must be getting used to the 4-degree weather; it felt balmy. Yesterday I had eye-cicles.

Saturday Feb 7, 2015 #

5 PM

trail trotting 28:39 intensity: (28 @0) + (5:00 @1) + (4:47 @2) + (10:57 @3) + (7:27 @4) 2.15 mi (13:20 / mi) +248ft 12:01 / mi
ahr:121 max:145 shoes: Adidas Raven-pink

Spent too long surfing for knitting patterns, not leaving enough time for a longer trot on a cold clear day.

Thursday Feb 5, 2015 #

6 PM

road trotting 33:03 intensity: (40 @0) + (4:01 @1) + (1:41 @2) + (6:58 @3) + (15:13 @4) + (4:30 @5) 2.73 mi (12:06 / mi) +275ft 11:03 / mi
ahr:133 max:166 shoes: Adidas Raven-pink

Cold and breezy, so I was well bundled up. Walked to corner, then trotted what felt almost like running exc for uphills, walked 1/3 of the big hill, walked last 150m or so. Felt pretty good. Left hip is achy, and left knee.

Sunday Feb 1, 2015 #

Note

I'm [still] working on IDing my 2015 goals. My primary physical fitness goal is to get my core into shape, including hips and shoulders. I'm suspecting lack of hip stabilization is the primary cause of hip pain and preventer of improved running. Not yet sure how to measure that -- probably hours spent working at it.
4 PM

trail trotting 46:30 intensity: (1:12 @0) + (11:01 @1) + (11:32 @2) + (19:50 @3) + (2:29 @4) + (26 @5) 3.23 mi (14:24 / mi) +383ft 12:57 / mi
ahr:115 max:161 slept:10.0 shoes: Adidas Raven-pink

Slow trot on nicely packed trails. South Fork to Panorama to Golden Grass from top all the way to park parking lot. Had to walk from there due to stomach pain, and walked a couple short hills.

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