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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  biking14 6:51:00
  running9 4:22:13 30.45 49.0 533
  cardio5 4:19:00
  strength training3 2:35:00
  core-strength5 1:25:00
  orienteering2 1:10:50 4.95(14:18) 7.97(8:53) 165
  Stretching3 35:00
  aerobic1 30:00
  swimming1 20:00
  Total28 22:08:03 35.4 56.97 698
  [1-5]28 21:43:03

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Thursday Aug 30, 2012 #

biking 30:00 [3]
shoes: Saucony Hurricane

Wednesday Aug 29, 2012 #

orienteering 38:31 [3] 4.33 km (8:54 / km) +85m 8:06 / km
shoes: Salomon Speedcross Purple

Orienteering training again after a work from home day. Warm today, and I felt really tired. Definitely losing focus at the end of the run, but otherwise I was happy with the contact maintained, except for the last control. The last control, I was coming into the control well, but drifted right, but also caught myself and correct. So, I was tired, and lost some focus but recovered well.

running warm up/down 17:05 [3] 2.95 km (5:47 / km) +40m 5:25 / km
shoes: Salomon Speedcross Purple

Tuesday Aug 28, 2012 #

cardio 52:00 [3]
shoes: Saucony Hurricane

Cross-trainer - reading Old Mt. Penn map/course...

Monday Aug 27, 2012 #

biking 50:00 [3]

Sunday Aug 26, 2012 #

running warm up/down 29:40 [3] 5.54 km (5:21 / km) +56m 5:06 / km
shoes: Salomon Speedcross Purple

orienteering 32:19 [3] 3.64 km (8:53 / km) +80m 8:00 / km
shoes: Salomon Speedcross Purple

Beginning some attackpoint training using the Naturpasset semi-permanent markers in Skatås. Good training for focusing on features as the markers are quite small and easily missed. Main bearing and general reading of big features was fine, but micro-routing needs work. I was wasting time getting back on line, and finding the smoothest ways into and out of the final 80-100 meters into the controls.
The woods were really wet - and it was raining. I was taking it careful underfoot. Slow moving uphill and through blueberries.
FUN!

Saturday Aug 25, 2012 #

core-strength (gympa) 30:00 [3]

Post disc-golf 18 round...okay...+4 (with handicap).
C • You are coming 2

Friday Aug 24, 2012 #

biking 40:00 [3]

Thursday Aug 23, 2012 #

running 34:00 [2]
shoes: Saucony Kinvara

At the workshop location in the morning. Slow, but managed after a late night.

Wednesday Aug 22, 2012 #

strength training 20:00 [2]

Short morning workout before two day internal work conference/workshop.

Tuesday Aug 21, 2012 #

biking 30:00 [3]

cardio 45:00 [3]
shoes: Saucony Hurricane

Monday Aug 20, 2012 #

biking 30:00 [3]

Sunday Aug 19, 2012 #

running 45:55 [3] 8.39 km (5:28 / km) +75m 5:14 / km
shoes: Salomon Speedcross Purple

Saturday Aug 18, 2012 #

cardio 50:00 [3]
shoes: Saucony Hurricane

biking warm up/down 10:00 [2]
shoes: Saucony Hurricane

Friday Aug 17, 2012 #

biking 30:00 [3]

Thursday Aug 16, 2012 #

biking 30:00 [3]

Wednesday Aug 15, 2012 #

biking 30:00 [3]

running 19:47 [3] 3.31 km (5:59 / km) +56m 5:31 / km
shoes: Saucony Kinvara

Tuesday Aug 14, 2012 #

biking 30:00 [3]

core-strength 15:00 [3]

Monday Aug 13, 2012 #

biking 30:00 [3]

core-strength 15:00 [3]
shoes: barefoot/socks

Sunday Aug 12, 2012 #

running 26:37 [3] 5.0 km (5:19 / km) +44m 5:06 / km
shoes: Saucony Hurricane

Tempo-ish run with Jason post cold.

swimming warm up/down 20:00 [1]
shoes: barefoot/socks

Cool down after the run.

Saturday Aug 11, 2012 #

strength training 45:00 [2]
shoes: Saucony Hurricane

Arms, shoulder, back and core

core-strength 10:00 [3]
shoes: barefoot/socks

Friday Aug 10, 2012 #

running 27:50 [3] 5.15 mi (5:24 / mi) +43m 5:16 / mi

Tempo run with Jase at GK. Cold still lingering...in the chest now. Bleck...

Stretching 10:00 [0]
shoes: barefoot/socks

Post run stretching.

Thursday Aug 9, 2012 #

Note

Rest day - not sleeping well because of the cold. Seems to migrate btwn the sinuses and the chest. Bleck.

Wednesday Aug 8, 2012 #

aerobic (gympa) 30:00 [3]
shoes: barefoot/socks

Tuesday Aug 7, 2012 #

cardio 1:02:00 [3]
shoes: Saucony Hurricane

biking warm up/down 30:00 [3]
shoes: Saucony Hurricane

Monday Aug 6, 2012 #

biking 30:00 [3]

core-strength 15:00 [3]
shoes: barefoot/socks

Sunday Aug 5, 2012 #

strength training 1:30:00 [3]
shoes: Saucony Hurricane

Arms, back, core, legs. 4½ Hours filling holes on the gravel road to the summer house I translated to 1½ hours of strength training as this was filling a trailer with gravel, running after the trailer and filling the holes, including compacting, etc.

Bad nights sleep - cold has moved down into the chest, so hopefully on the end bits.

Saturday Aug 4, 2012 #

running 15 [2] 4.8 km (3 / km) +34m 3 / km
shoes: Salomon Speedcross Purple

Easy run with Jason

Stretching 10:00 [1]
shoes: barefoot/socks

Working with the resistance band to strenghten the ankles.

Friday Aug 3, 2012 #

cardio 50:00 [3]
shoes: Saucony Hurricane

biking warm up/down 11:00 [2]
shoes: Saucony Hurricane

Thursday Aug 2, 2012 #

running 1:01:04 [2] 10.72 km (5:42 / km) +185m 5:15 / km
shoes: Salomon Speedcross Purple

Slow - post travel, get back to normal - run with Jason in Delsjon. Ankles (my right, his left) taped.

Stretching warm up/down 15:00 [0]
shoes: barefoot/socks

Stretching out the legs

Wednesday Aug 1, 2012 #

Note

Travel day - home to Gtbg (through London). We were expecting chaos because of the Olympics, but everything ran smoothly - way to go London!

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