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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zerfas

In the 7 days ending Apr 19, 2010:

activity # timemileskm+m
  Shooting4 4:30:00
  Running4 2:20:40 17.2(8:11) 27.68(5:05) 60
  Weightlifting5 1:45:00
  Yard work2 1:15:00
  Orienteering1 49:25 2.36(20:56) 3.8(13:00) 13510 /14c71%
  Bike riding2 45:00
  Walking4 43:00 3.4(12:39) 5.47(7:52)
  Biathlon1 40:00 4.5(8:53) 7.24(5:31)
  Total7 12:48:05 27.46 44.19 19510 /14c71%

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Monday Apr 19, 2010 #

Shooting 1:00:00 [1]

shot well and consistently prone. Standing only so so.

Weightlifting 20:00 [1]

PT exercises.

Sunday Apr 18, 2010 #

Event: QOC & SVO: McKeldin - The Stumble
 

Orienteering 49:25 [1] *** 3.8 km (13:00 / km) +135m 11:03 / km
spiked:10/14c shoes: Integrator O spikes

McKeldin Orange. this was embarrassing. An easy course had lots of problems losing about 10 mins. the map was 1:7500 so overran the first control and started to get the idea somewhat. Several people around the first control including Janet Porter who became rather insistive that she needed to tell me where I was on the map. I had to tell her no three times and I still do not think she understood.

Biathlon 40:00 [1] 4.5 mi (8:53 / mi)

ran lots of short loops practicing prone and standing on the medal target. with the high shifting winds shot well. OK it is a secret plot to get the most different training colors.

Walking warm up/down 15:00 [1] 1.2 mi (12:30 / mi)

before and after Oing.

Shooting 1:00:00 [3]

zeroed on paper and switched to medal. After not Oing well that felt good to shoot well in tough wind conditions. Also several people spoke to me about shooting somehow a rumor started that I went to the Olympics so lots of people think I can solve their shooting woes. did well prone again.

Saturday Apr 17, 2010 #

Walking warm up/down 13:00 [1] 1.0 mi (13:00 / mi)

Running 50:00 [1] 6.0 mi (8:20 / mi)

trail run.

Weightlifting 20:00 [1]

PT exercises.

Yard work 30:00 [1]

yard cleanup.

Friday Apr 16, 2010 #

Bike riding 35:00 [1]

arrived late to spinning.

Weightlifting 20:00 [2]

mostly PT exercises.

Thursday Apr 15, 2010 #

Running tempo 17:40 [4] 2.7 mi (6:33 / mi) +60m 6:07 / mi

Low key 5K race just with the construction a bit short. First time really harder effort over this distance so wanted to see how the legs would hold up. About 60 showed up and at the start after one half mile about 20 were in front of me. Spent the rest of the race passing most of them finishing @ fourth. Lots of turns, hilly and lots of traffic to deal with.

Bike riding warm up/down 10:00 [1]

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

easy jog plus some sprints before starting.

Shooting 1:00:00 [2]

This time the standing and prone went incredibly well. I think I figured out the secret to all my prone shooting woes. In a week I will find out.

Weightlifting 20:00 [1]

PT exercises while watching the Office. At first I did not like that show at all now I watch it a bit.

Decided to skip the race on Saturday. The hills and this run today was enough for my legs now. Until the left leg gets stronger this will hold back my times.

Wednesday Apr 14, 2010 #

Shooting 1:30:00 [1]

trained indoors. Great at the prone I think I got the idea now how to shoot more consistently. Worked some on standing just a tad bit off did not help that the man beside me was shooting a 357 and the brass was in my face both prone and standing.

Walking warm up/down 10:00 [3] 0.8 mi (12:30 / mi)

Running 34:00 [1] 4.0 mi (8:30 / mi)

ran some on trails which was really a deer path when I met up with the herd.

Weightlifting 25:00 [2]

knee exercises plus added some other shoulder exercises. Ached a bit later so maybe not ready yet.

Yard work 45:00 [1]

first mow of the season plus some yard clean up. Looked over the yard and realized this is the worst post winter yard. Lots of limbs to clean up plus taking care of a shed that caved in.

Tuesday Apr 13, 2010 #

Walking warm up/down 5:00 [1] 0.4 mi (12:30 / mi)

A good day for Science. I had one paper accepted and another one only needs a few minor revisions for that one to be accepted.

Running hills 34:00 [3] 4.0 mi (8:30 / mi)

Six times trail hill. Times= 57, 53, 53, 53, 53 and 53.

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