Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m
Orienteering	3	7:44:03	15.74	(29:29)	25.33	(18:19)	497	20c
run	7	4:50:51	26.34	(11:03)	42.39	(6:52)	95
core/stretch	6	1:50:00
walk	2	38:00	2.2	(17:17)	3.54	(10:44)
warm up/cool down	5	28:41	1.34	(21:24)	2.16	(13:18)
Total	15	15:31:35	45.62		73.41		591	20c

3:18

0:00

» now

Monday Jan 30, 2017 #

6 PM

run 2:03 [3] 0.17 mi (12:24 / mi) +3m 11:49 / mi

run 5:22 [3] 0.53 mi (10:03 / mi) +1m 9:59 / mi

run 36:04 [3] 3.25 mi (11:06 / mi)

run 5:15 [3] 0.3 mi (17:23 / mi)

Saturday Jan 28, 2017 #

8 AM

run 54:01 [3] 4.95 mi (10:55 / mi) +10m 10:51 / mi
shoes: NB 860v7

MF training; 6/1 intervals negative split! Cut the run short compared to the group as I needed to be home by 10. Made myself run a bit slower than my legs wanted to go on the return.

warm up/cool down 3:41 [2] 0.18 mi (20:26 / mi)

core/stretch 10:00 [1]

Wednesday Jan 25, 2017 #

6 PM

run 43:04 [3] 4.0 mi (10:46 / mi) +22m 10:35 / mi
shoes: NB 860v7

Traffic was slow so didn't make it to the beginning of the multifit run. R went out with me on 9/1 intervals.

warm up/cool down 9:20 [2] 0.4 mi (23:19 / mi)

core/stretch 15:00 [1]

Saturday Jan 21, 2017 #

12 PM

Orienteering (TROL #8) 2:27:54 [3] 5.4 mi (27:23 / mi) +226m 24:14 / mi

Big Bone Lick Red fun and challenging course set by Ben Hart. Beautiful 60oF+ day (in January!) with muddy trails. I felt good about this course despite having an unfunctional compass with me. Only a few problems: wrong route choice C2 to C3 - I went up the hill to the trail and realized that I should have gone across on the flood plain when the trail strated going downhill; tried going off trail from the fence corner to the trail for C10 but got turned around so went back up to the trail to relocate; went up and over the ridge between C16 and C17 but then had problems finding C17 on the blank hillside and had to go out to the parking lot to attack again.

OCIN_Big_Bone_Lick_Jan_2017_6 Red - Splits

Wednesday Jan 18, 2017 #

6 PM

run 42:16 [3] 3.81 mi (11:06 / mi) +21m 10:54 / mi
shoes: NB 860v7

Y MF training; 3X 6/1 intervals then 10X 1/1 snappy/easy. Nice evening for a run.

warm up/cool down 6:24 [2] 0.32 mi (20:00 / mi)

core/stretch 20:00 [1]

Monday Jan 16, 2017 #

12 PM

Orienteering 2:18:45 [2] 3.63 mi (38:13 / mi) +34m 37:09 / mi
shoes: NB 860v5

mapping at Eagle Creek East

6 PM

run 35:39 [3] 3.32 mi (10:44 / mi) +21m 10:32 / mi
shoes: NB 860v7

Y MF training; drizzling but fairly warm; 8/1 intervals. Negative split!

warm up/cool down 4:16 [3] 0.19 mi (22:26 / mi)

7 PM

core/stretch 20:00 [3]

Saturday Jan 14, 2017 #

8 AM

run 30:37 [3] 2.89 mi (10:36 / mi) +17m 10:24 / mi
shoes: NB 860v7

Y Multifit training: Went to the Y with the intention of using a treadmill because of the freezing rain but couldn't resist going outside with the group even with only shorts and a t-shirt. Fortunately the freezing rain had let up so I had a cool (33oF) rrun but it was so much better than the treadmill.

9 AM

core/stretch 25:00 [3]

planks - 2x 30 s bent arm, 1x 30 s straight arm, 2x 30 s side. This are getting easier.

Sunday Jan 8, 2017 #

1 PM

Orienteering race (TROL #6) 2:34:31 [3] 5.7 mi (27:07 / mi) +219m 24:13 / mi
16c shoes: X-Talon 212

Red course at Harbin Park set by Pat Meehan. Cold day with about an inch of snow but with lots of layers, I was warm enough once moving. Still wasn't completely better from my cold but I enjoyed being outside and exploring a new part of the park. Wrong route choice to C3 thinking I could get around the neighbors yards but they've claimed all the way to the stream. Also was a bit confused with the contours to C10 and ended up climbing when I didn't need to.

Orienteering (control clearing) 22:53 [2] 1.01 mi (22:40 / mi) +18m 21:29 / mi
4c shoes: X-Talon 212

OCIN_Harbin_Jan_2017_6 - Red - Splits

Saturday Jan 7, 2017 #

8 AM

run 36:30 [3] 3.12 mi (11:42 / mi)
shoes: NB 860v7

Still getting over my cold so skipped the outdoor 1oF run in favor of an easy treadmill 5k.

9 AM

warm up/cool down 5:00 [2] 0.25 mi (20:01 / mi)

core/stretch 20:00 [1]

5x 30 sec planks; 2X bent, 1X straight, 1X either side

Friday Jan 6, 2017 #

5 PM

walk 18:00 [2] 1.0 mi (18:00 / mi)
shoes: NB 860v5

family walk after our adventure drive to Ontario and back. The 9oF was colder than Ont over the couple of days there.

Monday Jan 2, 2017 #

5 PM

walk 20:00 [2] 1.2 mi (16:40 / mi)
shoes: NB 860v5

skipped MF training due to a cold

« Earlier | Later »