Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Orienteering4 10:19:48 20.48(30:16) 32.96(18:48) 54836c
  run7 5:02:06 27.52(10:59) 44.29(6:49) 120
  mixed trail/road run1 57:10 5.0(11:26) 8.05(7:06) 44
  core/stretch5 55:00
  walk1 46:13 2.12(21:48) 3.41(13:33) 5
  bike1 15:30 3.2(4:51) 5.15(3:01)
  warm up/cool down2 14:31 0.71(20:26) 1.14(12:42)
  Total17 18:30:18 59.03 95.0 71736c

«»
5:00
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Dec 31, 2016 #

Note

So I didn't make my running or biking goal for the year but logged 125% of my orienteering goal. Goals for 2017 - 400 miles running; 425 miles biking; and 220 miles orienteering. I will need to work at these but think that they are doable if I am more diligent about making it to multifit training for the year.
8 AM

mixed trail/road run 57:10 [3] 5.0 mi (11:26 / mi) +44m 11:08 / mi
shoes: NB 860v7

Y Multifit training; 9/1 intervals S on Monon to Marrott Park spur trail then on trails in the park N and S end and back. Started out with the quicker pace group as there was no one else at me pace so didn't have as much to finish it off. It was great to be on the trails again.

warm up/cool down 8:11 [2] 0.41 mi (19:57 / mi)

10 AM

core/stretch 20:00 [1]

5 x 30 s planks (2x bent arm, 1x straight arm, 2x side) + stretching

Wednesday Dec 28, 2016 #

6 PM

run 43:06 [3] 4.02 mi (10:43 / mi) +21m 10:33 / mi
shoes: NB 860v7

Y multifit run; 9/1 intervals
7 PM

core/stretch 8:00 [1]

Tuesday Dec 27, 2016 #

5 PM

walk 46:13 [2] 2.12 mi (21:48 / mi) +5m 21:38 / mi
shoes: NB 860v5

Late afternoon walk at Marrott Park.

Monday Dec 26, 2016 #

6 PM

run 40:37 [3] 3.78 mi (10:45 / mi) +21m 10:34 / mi
shoes: NB 860v7

Y Multifit training; Boxing Day run with Steve and Annette. There was supposed to be a 2 minute up tempo spurt in the third interval but it doesn't look like I managed that - the slight up hill must have just made it feel like I was running faster.
7 PM

core/stretch 10:00 [1]

stretching + 3 x 30 sec planks (2 bent arm, 1 straight arm). More core and strength work is needed.

Saturday Dec 24, 2016 #

8 AM

run 5:43 [3] 0.49 mi (11:40 / mi)
shoes: NB 860v7

Y multifit run warm up.

run 36:31 [3] 3.39 mi (10:46 / mi)
shoes: NB 860v7

This was supposed to be 12X 4 min easy/1 min 10 K pace but I wasn't feeling it so turned back after 3 repeats with Penny.

Wednesday Dec 21, 2016 #

6 PM

run 43:36 [3] 3.93 mi (11:06 / mi) +19m 10:56 / mi
shoes: NB 860v7

Y multifit run with much warmer temp.

bike 15:30 [2] 3.2 mi (4:51 / mi)

easy ride on a recumbent with Rob after the run.

Monday Dec 19, 2016 #

6 PM

run 30:29 [3] 2.78 mi (10:58 / mi) +17m 10:46 / mi
shoes: NB 860v7

Y Multifit run on a cold night (around 20oF) with a few patches of ice on the Monon.

Saturday Dec 17, 2016 #

2 PM

Orienteering race (TROL #5) 1:06:28 [3] 3.82 mi (17:24 / mi) +92m 16:11 / mi
18c shoes: X-Talon 212

Green course at Forest Run Metro Park set by Mike Minium. Fairly easy control placements as appropriate for the park. Weird weather - after lots of ice in Indianapolis over Friday night with people spending the night in their cars on I465, we started our drive to Ohio at 38oF. About 10 miles from Batesville, the temperature started climbing and within a few miles was 58oF. Orienteered at about 60o and after a foodie stop at Jungle Jim's, raced home before the temperature dropped and threatened to turn the rain to freezing rain.

Orienteering 22:00 [3] 1.0 mi (22:00 / mi) +2m 21:52 / mi
4c shoes: X-Talon 212

Control pick-up

OCIN_Forest_Run_Dec_2015_5 Green - Splits

Monday Dec 12, 2016 #

6 PM

run 42:56 [3] 3.76 mi (11:25 / mi) +21m 11:13 / mi
shoes: NB 860v7

Y Multifit training; 10 min easy jog warm up then 2X interval ladder and jog back to the Y.

core/stretch 10:00 [1]

Saturday Dec 10, 2016 #

Event: ICO Story (Hoosier Natl Forest)
 
11 AM

Orienteering race 1:50:36 [3] 3.55 mi (31:09 / mi) +119m 28:13 / mi
shoes: X-Talon 212

ICO Story Hoosier National Forest meet. Green course. Despite having spent over 5 hours on the map on Thursday, I boobled C1 and then completely messed up C2, partially because I was distracted by another runner who needed help reading the map, and lost about 45 min. Decided that if the whole day was going to go like C2, I didn't have time to go south to C3 to C5 so cut the course short by skipping over to C6. C6 to C9 were easy so by the time I finished, I was disappointed that I missed out on the whole course.

Green - Splits

Thursday Dec 8, 2016 #

12 PM

Orienteering 5:00:00 [3] 8.5 mi (35:18 / mi) +299m 31:49 / mi
14c shoes: NB 860v5

Setting controls for Story Hoosier National Forest meet with Rob. Cold day, especially when in the wind on the top of Berry Ridge.

Sunday Dec 4, 2016 #

Event: Badger O - Cat's Meow
 
11 AM

Orienteering race 2:00:44 [3] 3.61 mi (33:27 / mi) +36m 32:26 / mi
shoes: X-Talon 212

Road trip to the Badger O Club Cat's Meow meet. Long course set by Kevin Tschendorf. Difficult terrain for someone from the land of ridge and reentrant but a lot of fun in the snow. I wish I could run on this type of terrain every month.

Saturday Dec 3, 2016 #

8 AM

run 59:08 [3] 5.37 mi (11:01 / mi) +22m 10:53 / mi
shoes: NB 860v7

Y multifit training; easy run S on Monon 9/1 intervals; cool (about 36oF with a breeze). Negative split on the return!

warm up/cool down 6:20 [2] 0.3 mi (21:06 / mi)
shoes: NB 860v7

9 AM

core/stretch 7:00 [1]

« Earlier | Later »