Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending May 1, 2017:

activity	#	time	miles		km		+m	load
O - competition	3	3:04:11	11.44	(16:06)	18.41	(10:00)	397	768.4
O-course Training	2	3:01:55	7.54	(24:08)	12.13	(15:00)	454	363.8
Trail Running	5	2:38:00	7.39	(21:23)	11.89	(13:17)	226	283.0
Strength	2	1:00:31						242.1
Road Running	1	11:00	0.84	(13:06)	1.35	(8:08)		22.0
Stretching	1	10:00						10.0
Total	12	10:05:37	27.21		43.79		1077	1689.3

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Monday May 1, 2017 #

Note

Year of the Extraordinary Training Initiative: Day 1
Balance of maximum training, recovery and injury prevention

C • ETI 8

12 PM

Trail Running (Earls Trails) 1:20:00 [2] 3.9 mi (20:31 / mi) +226m 17:23 / mi

Around Earl's Trails picking up the rest of the controls. Neglected to bring a map or a compass, but remembered all but #2. Called up a map from Charlie's AP log and saw I had been one trail too low, as suspected.

4 PM

Strength (Rec Center) 20:31 [4]

Upper body workout, heavy end of weight range:
15 pullups on fat pipe
Machines for presses, pecs and delts, bicep and tricep curls
15# dumbbells for presses and skull crushers
Incline crunches with 10#
And some ab/ads just for fun

Sunday Apr 30, 2017 #

11 AM

Trail Running warm up/down 20:00 [2] 0.75 mi (26:40 / mi)

12 PM

O - competition race (Mille Lacs Long Green) 1:36:12 [4] 8.83 km (10:54 / km) +135m 10:07 / km
ahr:137 max:157

Glacial terrain with lots of kettles and ridges. Soft wet running in places and some stuff on ground. Confused on 2 and searched some with Glen until I shot a bearing to open water in the marsh and realized we had gone too far. Then on 4 cut across a short innocent looking marsh and promptly sunk to my thighs in muck. Whole surface was undulating as I gingerly crawled across to a fallen tree. Lost time on these: maybe 7 min. Rest went okay, but legs felt dead on the last half.

Tomorrow pick up more Earls controls, do some stretching and an upper body session, and rest the legs.

Green - Splits

Saturday Apr 29, 2017 #

11 AM

Trail Running warm up/down 25:00 [2] 1.24 mi (20:09 / mi)

1 PM

O - competition race (Interstate Park) 56:21 [4] 5.15 km (10:56 / km) +201m 9:09 / km
ahr:148 max:170

Green Middle. Oops! Stupid error right off the start: saw which way Peggy took off and did same, not knowing she had made a little adjustment after heading out slightly off. I just took it farther and had to correct more. But went up the hill a little left and down a parallel reentrant; then had to sort it out and find the right spot. Distracted by a guy chugging up behind me who sounded like a heart attack in action and came out of the control with my map upside down. Took the 180 for 150 m before realizing and had to run around the hill on the ride. So gave up 6 min right at the start.

Then all good except control confusion at 7 (arguably a crappy spot) and route to 9 (R across opening at end of marsh, which had thick green in places).

Okay with time, fair given the errors at the beginning, but 6 min less would have been quite good.

Road Running warm up/down 11:00 [2] 0.84 mi (13:06 / mi)

Green - Splits

Friday Apr 28, 2017 #

Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet

2 PM

Trail Running warm up/down 20:00 [1] 0.9 mi (22:14 / mi)

4 PM

O - competition race (Long Sprint) 31:38 [5] 4.43 km (7:08 / km) +61m 6:41 / km
ahr:146 max:169

Trail Running warm up/down 13:00 [1] 0.6 mi (21:39 / mi)

Long - Splits

Thursday Apr 27, 2017 #

2 PM

O-course Training (Earls Trails) 2:20:58 [2] 5.52 mi (25:31 / mi) +327m 21:34 / mi

Hanging controls for training courses.

7 PM

O-course Training 40:57 [2] 2.02 mi (20:18 / mi) +127m 16:59 / mi

Picking up half the controls.

Wednesday Apr 26, 2017 #

6 AM

Stretching 10:00 [1]

Loosening up muscles from yesterday.

Tuesday Apr 25, 2017 #

2 PM

Strength (Rec Center) 40:00 [4]

Heavy strength work today. Another week and it's time for mountain runs starting May.
Pullups w/extra 25# 7, 6
Dumbbell presses and skull crushers 10#
Incline crunches w/10#
Wrist curls w/10#
Calf raises, leg presses 270#
Sumo squats 20#
Abs/ads 12, max
Delts 80#, pecs 140#
Bicep/tricep curls
Presses
Wall sit 1 min
Pushups 15
Back extensions
Ski erg 2 x 500 m moderate pace 2:20

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