Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 28 days ending Feb 28, 2015:

activity

time

miles

run

6:40:58

37.23

(10:46)

59.92

(6:42)

core/stretch

1:44:00

Orienteering

1:30:35

2.73

(33:08)

4.4

(20:35)

13c

bike

1:30:00

20.0

(4:30)

32.19

(2:48)

walk

38:19

2.28

(16:48)

3.67

(10:27)

Total

12:03:52

62.25

100.17

13c

2:50

0:00

» now

Saturday Feb 28, 2015 #

8 AM

run 1:10:12 [3] 6.3 mi (11:09 / mi)
shoes: NB 860v4

Y mini training: N on the Monon for 30 min (4 min aerobic/1 min walk) then 10 min 1/2 marathon race pace and return to the Y with the 4/1 interval. Double tights and triple tops made the 7 F temp feel toasty.

core/stretch 10:00 [2]

Something about the stretching I've done in the past couple of sessions strained my knee to the point that I didn't think I could get up off the mat, especially without having both arms to push up with. It could be extending my legs - I'll stay on my feet for stretching for the next week or so.

1 PM

Orienteering (OCIN TROL #12) 1:05:35 [3] *** 2.9 km (22:37 / km)
13c shoes: X-Talon 212

Miami Whitewater Park. I decided to walk the yellow course because of the snow in the woods. It was great to be out in the woods and I beat the curse of the new O-shoes and didn't fall once.

2 PM

Orienteering (control pickup) 25:00 [2] 1.5 km (16:40 / km)
shoes: X-Talon 212

OCIN_MWW_Feb_2015_2 Yellow - Splits

Wednesday Feb 25, 2015 #

6 PM

run 45:40 [3] 4.45 mi (10:16 / mi)
shoes: NB 860v4

Y mini training: S on Monon for 22 minutes starting at aerobic pace and building to 1/2 marathon pace, 1 min walk then back building from aerobic to last 3 min at 10K pace. This was supposed to be a negative interval so the first half was a bit too quick.

core/stretch 15:00 [2]

Tuesday Feb 24, 2015 #

Note

The cast came off today! i have a removable splint and an appointment with an occupational therapist.

C • Yay! 2

Monday Feb 23, 2015 #

6 PM

run 45:00 [3] 4.34 mi (10:22 / mi)
shoes: NB 860v4

Y mini training: cold night at 18 F but with very light wind. Spring must be coming though - I didn't need it use my light at all. S on Monon for 21 min aerobic pace then back with repeats of 1 min walk, 2.5 min 1/2 marathon pace, 30 sec aerobic, and 1min 10 K pace. The point was to learn the difference between the paces but I have real idea what my 10 K or 1/2 marathon pace is since I've never run either. Overall I was probably too fast on the quicker segments.

core/stretch 10:00 [3]

Thursday Feb 19, 2015 #

7 PM

bike 30:00 [3] 7.2 mi (4:10 / mi)

Cybex recumbant bike ramps setting 5.

core/stretch 5:00 [2]

Monday Feb 16, 2015 #

6 PM

bike 30:00 [3] 6.8 mi (4:25 / mi)

I was concerned that the trail would be icy from the snow today so opted to spend some time on a Cybex recumbant bike. Did ramps workout at intensity 4.

core/stretch 7:00 [3]

Saturday Feb 14, 2015 #

8 AM

run 1:00:24 [3] 5.54 mi (10:54 / mi)
shoes: NB 860v4

Y mini training: S on Monon for 30 min (4 min aerobic/1 min walk looping to pick up slower people) to 64th St. and back.

core/stretch 10:00 [3]

Wednesday Feb 11, 2015 #

6 PM

run 46:00 [3] 4.4 mi (10:27 / mi)
shoes: NB 860v4

Y mini training: 22 min S on Monon starting at an easy pace and building to 10K pace; 10 min run/1 min walk with Rachel. My pace was too quick so on the way back, I shifted to 4 and 1 intervals and tried to keep the pace down. Last 2-3 min were quick.

core/stretch 10:00 [2]

Monday Feb 9, 2015 #

6 PM

run 39:25 [3] 3.7 mi (10:39 / mi)
shoes: NB 860v4

Y mini training. S on the Monon with 4 intervals of 8 min aerobic/1 min snappy/1 min walk getting back about 30 sec too early. I felt like I slowed down on the third interval and may have started out too quick but the last 8 min felt like a good pace.

core/stretch 10:00 [2]

Sunday Feb 8, 2015 #

4 PM

walk 38:19 [2] 2.28 mi (16:48 / mi)
shoes: NB 860v4

Neighbourhood walk on a spring-like afternoon before it gets cold again.

Saturday Feb 7, 2015 #

8 AM

run 54:17 [3] 5.0 mi (10:51 / mi)
shoes: NB 860v4

Sat. morning Y mini training. S on the Monon, 4 min run/1 min walk looping back to pick up the slower runners on the walk, to the Arts Center (26 min 30 sec) then back to the Y.

core/stretch 10:00 [2]

Wednesday Feb 4, 2015 #

6 PM

bike 30:00 [2] 6.0 mi (5:00 / mi)

It had already snowed for a couple of hours before the Y mini training started so as I wasn't comfortable running on the snow-covered trail, I opted for a bike ride. I would much rather have been out in the snow.

core/stretch 7:00 [2]

Tuesday Feb 3, 2015 #

Note

Orthopedist appointment today: They x-rayed my wrist and things don't seem to have changed much. You can still see the fracture but it hasn't displaced while in the cast. The blue long cast was replaced with a purple short arm cast. Next appointment is in 3 weeks when the cast may be replaced with a removable splint.

Monday Feb 2, 2015 #

6 PM

run 40:00 [3] 3.5 mi (11:26 / mi)
shoes: NB 860v4

Y mini training: 19:30 N on Monon at pick-your-own interval; 5 min easy/1 min walk, 1 min walk, then back at 5 min easy/30 sec snappy/30 sec walk. The time back was shorter than out so the pace increased - I think that was the point.

core/stretch 10:00 [2]

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