Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Aug 25, 2018:

activity

time

miles

Stretching

4:20:00

Walking

1:42:56

4.0

(25:44)

6.44

(15:59)

Orienteering

47:09

4.17

(11:18)

6.71

(7:01)

13 /

13c

100%

Running

25:45

1.55

(16:37)

2.49

(10:19)

Strength exercises

24:00

Total

7:39:50

9.72

15.64

13 /

13c

100%

4:20

0:00

» now

Friday Aug 24, 2018 #

Note
(rest day)

Stretching 4:20:00 [2]

The usual weekly accumulation of morning exercises.

Thursday Aug 23, 2018 #

11 AM

Orienteering 18:35 [3] ** 2.6 km (7:09 / km) +15m 6:57 / km
spiked:13/13c shoes: Salomon SC3 Bl/Bl 2

Vasona. Re-run part of the advanced course from 2-19-2012. Started at #2, went through #14 (1651), then from there to #16. Running at a comfortable pace, intended to be an extended warm up; probably ran a little too fast and a little too long, but even though it was familiar, it was a good exercise of running with a map and navigating. No errors or hesitations.

Splits were very similar to when I did almost the same thing on 3-2-2017.

[Orienteering training]

Running warm up/down 8:33 [2] 0.65 mi (13:09 / mi)
shoes: Salomon SC3 Bl/Bl 2

Warm up

Running warm up/down 7:40 [2] 0.4 mi (19:10 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down

Wednesday Aug 22, 2018 #

Note
(rest day)

Had planned to run at Vasona after a haircut at Kirby's. But when I got there, it was hot and I was cranky and tired, so postponed it until tomorrow.

Tuesday Aug 21, 2018 #

12 PM

Walking 40:00 [2] 1.9 mi (21:03 / mi)
shoes: Kayanos 24 White

Casual walk on Skyline with L. Gorgeous day. Shins not hurting nearly as much.

Strength exercises 8:00 [4]

At home. Full set of weight exercises; short rest because I interleaved the curls and presses.

[Strength exercises]

6 PM

Strength exercises 16:00 [4]

At home. Finished what I started before lunch, but only two sets of everything: theraband interleaved with core; 16 bar dips.

[Strength exercises]

Monday Aug 20, 2018 #

12 PM

Orienteering (Running w/map) 26:32 [3] 2.4 mi (11:03 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Got out at 1150; there was a cooling ocean breeze (had actually been rather chilly earlier). Legs felt pretty good, though SHINS have really been hurting the last several days.

Splits are for 2 laps at a time, 0.4 miles:

458, 441, 430, 423, 417, 339

[MORE to this workout; see below]

Didn't read the map during the first split or the last; picked up the pace on the last one, but still holding back. No need to overdo it 11 days before RMOF.

Read the Brown course at Twin Boulders from July 2, 2016, Day 1 of the WSC. Did very well that day, and remembered much of the course, but did a good job today looking for salient details and examining alternate routes (swinging a little wide to the left on #6 and #8 [I'd gone straight in both cases] might have led to faster running).

[Running w/map]

Running warm up/down 4:52 [2] 0.25 mi (19:29 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down jog, but kept it short because I had decided I was going to run a bit more.

Walking 2:56 [1] 0.1 mi (29:19 / mi)

(Not really walking) Jogged over to the breezeway, changed into my O-shoes, then jogged back to the jeep trail.

Orienteering (Forest running) 2:02 [3] 0.25 km (8:08 / km)
shoes: Yellow Falcons

Ran two "forest intervals" of about 125m each. Ran on the spine of the hill in the center of the jeep trail loop. Pretty junky woods, with deadfall and bushes. Carried the map and magnifier and wore my O-glasses, but didn't attempt to read the map.

Been thinking about doing this for a while, but this was the first time I actually did it. With this route being junkier than my usual forest loop, this is an excellent workout piece that I should add and expand. I could feel that the running style was different and more akin to what I often have to do while orienteering. These were tiring.

Splits: 105, 57 (with a 47 walk in between)

[Forest running]

Running warm up/down 4:40 [2] 0.25 mi (18:41 / mi)
shoes: Yellow Falcons

Cool down

105 walk
440 jog the usual "horseshoe" on the jeep trail

Sunday Aug 19, 2018 #

11 AM

Walking 1:00:00 [2] 2.0 mi (30:00 / mi)
shoes: Salomon SC3 Bl/Bl 2

Armstrong St Park. Casual walk with Rachel and Louise.

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