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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stryder

In the 7 days ending Jan 24, 2009:

activity # timemileskm+ft
  Conditioning5 3:03:55 17.6(10:27) 28.32(6:30) 391
  Orienteering2 2:54:46 10.94(15:58) 17.61(9:55) 105031 /37c83%
  Weightlifting2 30:00
  Total6 6:28:41 28.54 45.93 144131 /37c83%
averages - sleep:9.8 weight:187.8lbs

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SuMoTuWeThFrSa

Saturday Jan 24, 2009 #

Event: OCIN TROL 5 - Harbin Park
 

Orienteering race (Harbin Park) 1:05:39 [4] *** 7.1 km (9:15 / km) +335ft 8:38 / km
ahr:140 max:160 spiked:21/24c slept:8.0 weight:187lbs shoes: Inov-8 330 O

Fun O. GPS distance (above), actual race distance was 5.8k. Sunny but very cold in the mid 20's. A lot of park areas with some difficult woods sections. I changed my screen name...mine seemed boring!

Conditioning warm up/down (Harbin Park) 15:00 [3] ** 1.92 km (7:49 / km) +45ft 7:33 / km
ahr:117 max:132 slept:8.0 weight:187lbs shoes: Inov-8 330 O

PF a little tender, but it could be scar tissue. 1-2/10 discomfort. Most of the pain came from running on the road at a brisk pace last week. I needed to actually warm up about 20 min. I hope to take my warm up/cool down before races more seriously. Unfortunately due to all of the family schedules time is not always available.

Green - Splits

Friday Jan 23, 2009 #

Conditioning (Home) 29:07 [3] 4.83 km (6:02 / km)
ahr:121 max:129 slept:7.0 weight:187lbs shoes: Inov-8 330 O

Wanted to do a little recovery "break in" of my replacement Inov-8 330's before orienteering tomorrow. Great day, I wish I had more time, but then again with only one day off so far this week and a race tomorrow, and my foot slightly tender...3 miles is probably good. muddy under foot, with ice below the skim layer of mud. But warm and sunny!

Weightlifting (Pilates) 10:00 [3]

Core Pilates work

Thursday Jan 22, 2009 #

Conditioning (MAF test 1) 46:47 [4] 8.28 km (5:39 / km) +36ft 5:37 / km
ahr:119 max:132 slept:7.0 weight:188lbs shoes: Brooks Axiom

First MAF test @ HR 128 bpm (3 miles). Practical and fairly road course. Ran at lunch, so little to no traffic. Sunny, heat wave...38 deg. F.
C • MAF test 3

Weightlifting (Back/core PT) 20:00 [2]

Upper body and back/core PT

Wednesday Jan 21, 2009 #

Conditioning (Twin Creek) 1:00:00 [3] 8.43 km (7:07 / km) +290ft 6:46 / km
ahr:118 max:134 slept:8.0 shoes: Brooks Cascadia 3

Sunny, but snow covered trails.

Tuesday Jan 20, 2009 #

Conditioning (Recovery) 33:01 [3] 4.86 km (6:48 / km) +20ft 6:45 / km
ahr:115 max:125 slept:6.5 weight:190lbs shoes: Brooks Cascadia 3

Snow covered and very cold, evening run around the field with Heidi. No time for more due to a meetings.

Monday Jan 19, 2009 #

Note
slept:8.0 (rest day)

Return travel from Georgia

Sunday Jan 18, 2009 #

Orienteering warm up/down (Nav. Cup day 2) 4:31 [3] 0.51 km (8:51 / km) +56ft 7:35 / km
ahr:107 max:129 slept:8.0 shoes: Inov-8 330 O

Had a new start and I wasn't able to get a good warm up

Orienteering race (Nav. Cup day 2 (GPS)) 1:44:36 [4] *** 10.0 km (10:28 / km) +659ft 9:30 / km
ahr:138 max:162 spiked:10/13c slept:8.0 shoes: Inov-8 330 O

Decided to do Red, partly because I was so bad on Green, and I wanted to compare my times in my age group any way. Two errors I made were large unfortunately. Both elementary mistakes. I still felt better about my run.

Actual course distance was 7.5k (13.9k/min.ave.). I should have been doing red courses in A meets the last few years for practice.

Red Day 2 - Splits

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