Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Apr 2, 2016:

activity	#	time	miles		km		+m
Walking	5	2:51:06	4.59	(37:17)	7.39	(23:10)	222
Stretching	1	2:15:00
Running	3	1:29:49	7.07	(12:42)	11.38	(7:54)	149
Orienteering	1	35:13	1.66	(21:13)	2.67	(13:11)	62
Total	8	7:11:08	13.32		21.44		433

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Saturday Apr 2, 2016 #

9 AM

Running warm up/down 14:38 [3] 0.89 mi (16:27 / mi) +62m 13:31 / mi
shoes: Yellow Falcons

Calero. Mostly jog out (and up) to the area I intend to do some orienteering practice in.

According to the map, the climb was more like 90m.

Orienteering 35:13 [4] 1.66 mi (21:13 / mi) +62m 19:00 / mi
shoes: Yellow Falcons

Calero. Did a little training course in the same area I did O-tervals on Mar. 8. The course was 2.5km, 85m climb (again, the Garmin under-reported), 20c. 4 weeks ago the grass was already tall enough to tire me out. Today, it made running downright difficult. The aim was a modest practice run, hoping it would feel something like the first half of the Long Champs two weeks ago, but the magic just wasn't there.

The map could use a good deal of updating in this area. At one point, I was looking for a cliff. Past a foot-high rock that was barely noticeable in the knee high grass - couldn't be it, could it? Came back later, and indeed it was.

[Orienteering training]

Walking warm up/down 18:01 [3] 0.95 mi (18:58 / mi) +17m 17:58 / mi
shoes: Yellow Falcons

Calero. Cool down: some jogging, some walking, about half in terrain, back to near the parking lot.

Friday Apr 1, 2016 #

Stretching 2:15:00 [2]

The usual weekly accumulation of morning stretching and strength exercises.

9 AM

Walking 10:00 [3] 0.3 mi (33:19 / mi) +30m 25:25 / mi
shoes: Salomon SC 3 blue

Walk down the trail behind the house. Hadn't done that in many months. The tree farm across the way is green and lovely.

4 PM

Walking 22:00 [2] 1.0 mi (22:00 / mi)

Skyline. Casual walk on a nice sunny day after essentially finishing my taxes (after having only started at 11am this morning).

Legs felt like they needed another day without running.

Thursday Mar 31, 2016 #

Note
(rest day)

Wednesday Mar 30, 2016 #

11 AM

Running (Easy distance) 29:33 [3] 2.55 mi (11:35 / mi)
shoes: Kayano 20 Blue

Skyline. Sunny and spring-like, except for a chilly breeze from the NW. Legs not feeling so great, especially knees and sides of my thighs. Had wanted the two weeks after the Champs to be some casual runs to let my body recover; I've done the casual runs, but I'm not recovering. Really didn't seem like I could have run faster today.

-------------- 134(1145)1319(201)
2908(127)2741(1221)1520*

*plus one :25 loop back

About half a mile down the road, we heard a gun shot seemingly nearby, and then two kids drove by, laughing and with loud music blasting. L was convinced that they'd fired the shot and she was a bit spooked, picking up the pace no doubt from a surge of adrenaline. I just kept plodding along.

[Easy distance]

Running warm up/down 3:30 [2] 0.2 mi (17:30 / mi)
shoes: Kayano 20 Blue

Cool down.

Tuesday Mar 29, 2016 #

Note
(rest day)

Another very unrestful rest day.

Monday Mar 28, 2016 #

10 AM

Running (Easy distance) 42:08 [3] 3.43 mi (12:17 / mi) +87m 11:23 / mi
shoes: Salomon SC 3 Bl/Bl

Kortum Trail. 40mph winds off the ocean. Not very pleasant, though the scenery was wild and spectacular. On the way out, brief excursion out to the beach at Furlong Gulch (kept jogging). Similar pace to Saturday, though slowed a bit more by wind.

[Easy distance]

Sunday Mar 27, 2016 #

1 PM

Walking 1:00:00 [3] 1.5 mi (40:00 / mi) +175m 29:22 / mi
shoes: Salomon SC 3 Bl/Bl

Hike in the cedars, Pt 1. Couldn't get a signal for the gps, so distance and climb are a guess.

The Cedars is a geologically unusual area north of the town of Cazedero. There are serpentine rocks, red clay soil, pools with extremely high PH, and other oddities. Lots of cypress trees, but no cedars. The area is not generally open to the public, but Doreen's sister has property on the access road to the area, so she took us up there for a hike.

2 PM

Walking 1:01:05 [2] 0.84 mi (1:12:43 / mi)
shoes: Salomon SC 3 Bl/Bl

Hike in The Cedars, Pt.2. GPS signal came in when we got to the top of the ridge. Time includes a 20 min break for lunch.

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