Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 30 days ending Apr 30, 2003:

activity	#	time	miles		km		+m
cardio	11	7:55:00
weight training	10	5:25:00
orienteering	4	4:41:29	17.62	(15:58)	28.36	(9:56)	1095
biking	6	3:15:00	72.7	(2:41)	117.0	(1:40)
running	6	2:43:00	7.35		11.83
aerobic	3	1:57:00
Total	25	25:56:29	97.67		157.19		1095

1:35

0:00

» now

Wednesday Apr 30, 2003 #

weight training 40:00 [3]

cardio 20:00 [3]

Monday Apr 28, 2003 #

running 15:00 [3]

Warm-up

weight training 45:00 [4]

Mostly arms, some legs and core.

Sunday Apr 27, 2003 #

orienteering 1:35:58 [5] 10.0 km (9:36 / km) +290m 8:23 / km

The heat was not too bad (around 70 F). One fairly substantial mistake at #9 (around 3 1/2 miuntes) simply because of the tiredness factor (just headed uphill coming out of 8 instead of straight across the hillside). Other minimal time loss due to hestiation coming into controls. Perhaps did not take the best route choice to number 4 (added climb?, somewhat distant attact point?).

Saturday Apr 26, 2003 #

running (warm-up) 15:00 [3]

orienteering 42:02 [5] 4.5 km (9:20 / km) +125m 8:12 / km

running (cool down) 8:00 [2]

Thursday Apr 24, 2003 #

biking 40:00 [4] 14.5 mi (2:46 / mi)

Wednesday Apr 23, 2003 #

cardio 50:00 [3]

weight training 20:00 [3]

Tuesday Apr 22, 2003 #

running 30:00 [3] 3.7 mi (8:06 / mi)

biking 30:00 [4] 11.0 mi (2:44 / mi)

running (cool down) 5:00 [3]

Monday Apr 21, 2003 #

cardio 20:00 [3]

Moderate circuit training today.

weight training 40:00 [3]

Sunday Apr 20, 2003 #

cardio 1:00:00 [3]

Saturday Apr 19, 2003 #

running (trail) 50:00 [3]

CSU event at the Fells ~ control monitoring and pick up.

Friday Apr 18, 2003 #

cardio 1:10:00 [4]

Muscle conditioning class

Thursday Apr 17, 2003 #

aerobic 40:00 [3]

Wednesday Apr 16, 2003 #

cardio 45:00 [4]

Circuit ~ hill sprints, etc.

weight training 30:00 [4]

Lots of balance weight work today

Monday Apr 14, 2003 #

aerobic (Pilates) 20:00 [3]

weight training 35:00 [4]

Arms and legs

Sunday Apr 13, 2003 #

orienteering 1:05:45 [4] 6.12 km (10:45 / km) +270m 8:48 / km

Bobble at the first control, lack of confidence really, and then going to the wrong control feature at number 3 so lost time there too. Otherwise fine.