Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending Jan 4, 2015:

activity

time

miles

Running

3:20:58

15.82

25.46

110

Orienteering

2:44:58

12.08

(13:39)

19.44

(8:29)

69c

T.rex training

1:55:00

Cross-Training

20:00

Total

8:20:56

27.9

44.9

110

69c

1:51

0:00

» now

Sunday Jan 4, 2015 #

Running 25:00 [2] 2.5 mi (10:00 / mi)
shoes: VJ Supra 2014-1

I woke up this morning excited to go to my first O-meet of the year at Patapsco-McKeldin, only to see on AttackPoint that the meet was cancelled. Boooo. After moping for a while, Alli and I decided to make the best of it, and ended up recruiting Kenny and Tom Nolan to join us at Great Falls for an impromptu orienteering training. Thanks to Valerie's help we even had a map with pre-printed controls, so all I had to do is connect some dots and make loops for us to set. Each of me, Ken, and Tom put out streamers for one loop. We then ran the other loops, while Alli ran her own course made up of controls on our loops.

Orienteering 27:12 [2] *** 2.5 km (10:53 / km)
13c shoes: VJ Supra 2014-1

Hanging streamers for the first loop.

Orienteering 20:03 [3] *** 2.5 km (8:01 / km)
13c shoes: VJ Supra 2014-1

I started off running Kenny's loop hard, but took a hard fall and smacked my shoulder hard against a log after the third control. I then hobbled for a bit before resuming running, but probably not as hard as I started off.

Orienteering 19:43 [3] *** 2.5 km (7:53 / km)
9c shoes: VJ Supra 2014-1

I ran Tom's loop last, picking up streamers along the way. Great Falls is a really nice place to run. I had a lot of fun on this ridiculously warm day.

T.rex training 20:00 [1]

Pilates: abs and flexibility at home with Alli

Saturday Jan 3, 2015 #

Running 1:05:00

Intervals on the treadmill at the gym downstairs. I did a long warm-up and then 4x4 minutes with 2 minutes rest. Speeds were 10.0-10.1-10.2-10.3 .

T.rex training 20:00 [1]

Pilates for thighs and butt and flexibility with Alli at home after running.

Note

I just donated to AttackPoint. You should too!

C • yup 1

Friday Jan 2, 2015 #

Running 56:55 [2] 6.8 mi (8:22 / mi)
shoes: Yellow Mizunos 2014

Running home from work along the mall and up rock creek. I followed jtorranc's advice and crossed at the crosswalk south of Lincoln Memorial, and that seemed to work well.

T.rex training 30:00 [1]

Pilates for abs, strength and flexibility at home wit Alli after the run.

Thursday Jan 1, 2015 #

Orienteering 46:30 [2] 5.5 km (8:27 / km)
17c shoes: VJ Supra 2014-1

Training at Patapsco-Granite with Kenny and Alli. I put out streamers for Alli for half of a Brown course and then ran the rest of the controls that Kenny had streamered. Really nice woods!

Orienteering 51:30 [3] 6.44 km (8:00 / km)
17c shoes: VJ Supra 2014-1

Running parts of Peggy's Blue course from the local event here last month. Kenny and I took turns leading legs, and kept up a pretty good pace. I could tell that I hadn't run in terrain in a while, as the running felt harder than usual. Really fun to have company and to be out in such fine woods! A great way to start off 2015!

Tuesday Dec 30, 2014 #

Cross-Training 20:00 [2]

T.rex training 45:00 [3]

Strength and flexibility at the gym and then at home with Alli

Monday Dec 29, 2014 #

3 PM

Running 54:03 [2] 10.49 km (5:09 / km) +110m 4:54 / km
shoes: Yellow Mizunos 2014

A very nice birthday run with good friends (Kenny and Matthias) from Kenny's place in Bethesda. Training session #1 for Jukola 2016?

C • happy birthday! 10

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