Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Oslug

In the 30 days ending Apr 30, 2015:

activity	#	time	miles		km		+ft
strength	6	6:35:00
orienteering	2	3:34:56	7.04	(30:33)	11.32	(18:59)	390
walking	3	3:28:08	9.6	(21:41)	15.44	(13:29)	1713
Total	11	13:38:04	16.63		26.77		2103
[1-5]	10	11:47:28

2:32

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Wednesday Apr 29, 2015 #

Event: ARCT: Joyce’s APU Score-O

6 PM

orienteering race (score-O) 1:02:56 [0] 3.04 mi (20:44 / mi) +210ft 19:27 / mi
shoes: Sportiva blue trailers

Helped Jill with the Intro to O I asked her to do before our first meet of the summer season. About 30 people showed up. They mostly went out on a white. I stuck around for a while as some were returning to encourage them and hear their experiences. So started the score-O 10 min late. I actually felt pretty decent at my slow trot. 3 months of rest should do something good for my legs. Guess the HRM was off.

Tuesday Apr 28, 2015 #

5 PM

orienteering (flagging) 2:32:00 [2] 4.0 mi (38:00 / mi) +180ft 36:27 / mi
shoes: INOV8 OROC 340

Flagging controls for our May 13 meet. A thunderstorm! to start with, and a bit of rain, then it got nice and sunny. I went very slowly to try to be sure I was finding the right features. Fell thru some thin ice along a stream and drew a little blood. Decided my orange course was too hard so stopped tying flags for that one. Marked a couple points on the bluff overlooking the coastal marsh. With the cranes calling and sun shining, it was pretty nice out there. Garmin ran out of juice before I got there.

Sunday Apr 19, 2015 #

5 PM

strength (shoulders, guts, hips) 1:45:00 [2]

Full set of shoulders with 2# weights (shoulder feeling a little funky -- won't be increasing weight soon). Full set of Lucy's (easy and hard), with some repeats on the tricks with the ball to give my left side some catch-up work. All the beginner-level Rutgers hip stabilizers (same as yesterday - not strong enough to do all the beginner planks yet). Plus JJ's pelvic stabilizers. Less sciatica aftermath than yesterday.

Saturday Apr 18, 2015 #

6 PM

strength (shoulders, guts, hips) 1:25:00 [2]

Worked all day, lounging in the lazyboy with the cat. Then: full set of shoulders with 2# weights (maybe time to progress to 3#); full set of Lucy's easies and hards; full set of Rutgers hip stabilizers doing reps of 6-7 and adding more planks. On both Lucy's and Rutgers, re-did some of the exercises on my left side to help my left hip catch up. Sciatica in the evening, even without walking/trotting. Hmm.

Wednesday Apr 15, 2015 #

strength (guts, hips) 1:15:00 [3]

Full set of Lucy's easies and hards for the guts and hip stabilizers, one of Marie-Cat's, then a long set of Rutgers hip stabilizers. Topped off with two cupcakes.

Tuesday Apr 14, 2015 #

strength (guts) 10:00 [2]

A few Lucy's with Beatrice the Ball. Then finished putting together my new bike and took it for a short spin (5 min). Needs a different seat immediately.

Monday Apr 13, 2015 #

strength (shoulders, guts) 40:00 [2]

Full set of shoulders w/ 2# weights. Lucy's easies, until the dinner bell rang.

Sunday Apr 12, 2015 #

strength 1:20:00 [3]
shoes: Merrill boots old

Pushing, pulling, cutting down dead alders and willow to improve the view and lessen the chance our neighbor's house will catch afire. After initially thinking I was croaking from working too hard, settled into a moderate pace.

Saturday Apr 11, 2015 #

11 AM

walking (some trotting) 1:11:01 4.36 mi (16:18 / mi) +765ft 13:59 / mi
ahr:121 max:140 shoes: Sportiva blue trailers

south fork rim trail to white spruce, down the gas line. mostly walked. hips AND knees hurt afterward, knees the following day.

Saturday Apr 4, 2015 #

3 PM

walking 1:30:24 2.88 mi (31:22 / mi) +563ft 26:28 / mi
ahr:95 max:128 shoes: Merrill boots old

Nice crusty icy trail (vs mud).

Thursday Apr 2, 2015 #

6 PM

walking 46:43 2.36 mi (19:49 / mi) +385ft 17:10 / mi
ahr:88 max:109 shoes: Sportiva blue trailers

A little stroll.

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