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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jul 4, 2015:

activity # timemileskm+mload
  sprint drills3 2:39:00 7.93 12.76 38184.7
  cycle2 1:22:00 7.18 11.56 51122.0
  weights2 40:00100.0
  yoga1 30:0030.0
  orienteer1 30:00 2.21(13:36) 3.55(8:27) 1357.7
  stretch 5 5
  Total7 5:41:05 17.31 27.86 102494.4
  [1-5]7 5:41:00

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Saturday Jul 4, 2015 #

11 AM

stretch 1 [0]

weights 10:00 [1]

sprint drills (stretch) 10:00 [1]

sprint drills (100 repeats) 40:00 intensity: (27:17 @1) + (8:53 @2) + (3:04 @3) + (46 @4) 3.79 km (10:33 / km) +3m 10:31 / km
ahr:126 max:182

Watched the first stage of TDF then headed to the track. Time for some more 100 meter repeats, with spikes and blocks. I definitely need time to warm up before I can sprint my best. I decided to time myself on the third rep, using a standing start. Self timing was 17.1, so that bodes well for the possibility of a PR next week.

Friday Jul 3, 2015 #

7 PM

cycle 40:00 [2]

Mike and I went for a bike ride after dinner. Subjects of conversation: making cities bike friendly, citizen surveys, fireworks and camels.

Thursday Jul 2, 2015 #

5 PM

stretch 1 [0]

sprint drills (flying 30s) 45:00 intensity: (43:09 @1) + (40 @2) + (1:11 @3) 5.17 km (8:42 / km) +22m 8:31 / km
ahr:100 max:162

sprint drills (stretch) 10:00 [1]

Wednesday Jul 1, 2015 #

stretch 1 [0]

weights 30:00 [3]

Tuesday Jun 30, 2015 #

6 PM

stretch 1 [0]

sprint drills (200 m) 44:00 intensity: (38:52 @1) + (4:54 @2) + (14 @3) 3.8 km (11:36 / km) +13m 11:24 / km
ahr:121 max:155

sprint drills (stretch) 10:00 [1]

200m repeats. GPS is off (says I ran less). Yet my walk back was 200 meters :)

On the 5th rep, I felt a little something in my right calf. Felt more like a cramp than a pull, but I decided to stop. No need to do anything stupid at this point.

On the walk home, I saw 8 bunnies. They're every where this year.

Monday Jun 29, 2015 #

yoga 30:00 [1]

Sunday Jun 28, 2015 #

10 AM

stretch 1 [0]

cycle 21:00 [1] 5.76 km (3:39 / km) +23m 3:34 / km
ahr:119 max:134

orienteer 30:00 intensity: (3:40 @1) + (25:00 @2) + (1:20 @3) 3.55 km (8:27 / km) +13m 8:18 / km
ahr:147 max:156

cycle 21:00 [1] 5.79 km (3:37 / km) +28m 3:32 / km
ahr:92 max:127

Rode my bike to the arboretum to check out Mike's courses for the event next month. I forgot my bike lock, so I put my bike in some bushes behind the gazebo and hoped that it would stay put (it did).

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