Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Nov 3, 2012:

activity # timemileskm+m
  Orienteering3 3:03:46 12.74(14:25) 20.51(8:58) 16611 /16c68%
  Running2 2:26:00 10.61(13:46) 17.07(8:33) 238
  Running: Hills1 1:34:18 4.03(23:23) 6.49(14:32) 173
  Biking Commuting1 1:05:40 15.09(4:21) 24.28(2:42) 110
  Hiking1 1:01:57 3.18(19:28) 5.12(12:06) 32
  Strength: Flexibility1 28:00
  Total8 9:39:41 45.65 73.47 71911 /16c68%
averages - sleep:7 rhr:58 weight:83kg

» now

Saturday Nov 3, 2012 #

8 AM

Hiking 1:01:57 [3] 5.12 km (12:06 / km) +32m 11:44 / km
shoes: Ecco Hybrid

Always love walking along the tracks, or rather in the wild terrain along the RR easements. Lots of inland jetsam and flotsam, hobo camps and an idea of what the world may look like a few years after human society has fallen apart. Mellie's hair stood on end at one point, sure she smelled a predator able to take her on.

Friday Nov 2, 2012 #

11 AM

Biking Commuting 1:05:40 [3] 24.28 km (2:42 / km) +110m 2:39 / km
ahr:141 max:161 shoes: All-City Space Horse

Meeting with former colleague Scott. Rather slow and pokey, is it lack of practice, cool weather, or overly full stomach? Can't blame the wind today. Probably all of the above. Nice to be riding, though.
3 PM

Orienteering race 1:34:21 [3] 8.75 km (10:47 / km) +69m 10:22 / km
ahr:127 max:159 shoes: Inov-8 Roclite 319

Joined Darryl, who was vetting the course I set. Made a few changes but now it's all set.

Thursday Nov 1, 2012 #

1 PM

Orienteering race 29:05 [3] 3.59 km (8:06 / km) +21m 7:52 / km
ahr:130 max:163 shoes: Nike Air Pegasus+ 27

6 PM

Running: Hills hills 1:34:18 [3] 6.49 km (14:32 / km) +173m 12:49 / km
ahr:126 max:162 shoes: Inov-8 Mudclaws

Another good workout, this time with some technical exercises.
Warm-up jog
All w/ poles:
2 x ski-walking
3 x resistance at ankles
2 x resistance at shoulders
4 x bounding w/ poles
Balance/Technique, w/o poles
1 x swing-drive
3 x bounding, increasing speed
2 x cross-over push-off, one each side
1 x backwards squat jump uphill, a killer exercise for quads!
With poles:
3 x bounding, fast.

Wednesday Oct 31, 2012 #

10 AM

Strength: Flexibility 28:00 [3]

11:40 AM. Home.
4.0 °C

Running 45:09 [3] 7.96 km (5:40 / km) +25m 5:35 / km
ahr:143 max:161 shoes: Nike Air Pegasus+ 27

10:49 AM. Hamline Midway/Como Park. Burned 697 calories.
3.3 °C

Not Snakes and Ladders but Wolves and Bridges this morning. Started by checking out progress on Lexington Ave bike bridge. The worker who told me last week that the span across BNSF tracks was going in today had not made this up, a crane was supporting segment three of four while workers were tightening a series of industrial-size bolts. I checked in with a couple of workers to ask whether the new bridge would be open to the public this fall yet; they affirmed.

Bike bridge, from Lexington

Making sure Lex Av bike bridge doesn't fly away

After snapping a few pictures, Mellie and I headed for Como Park and the golf course, where we crossed along the ridge trail. I wanted to see if the wolves would deign to show their faces and bushy tails, which they did. I took some pictures and actually felt kind of bad. One of the wolves was actually making digging motions all while keeping an eye on Mellie, so eager was (s)he to make her acquaintance. I got going as quickly as possible because I did not want to further frustrate the beasts.

Wolf, seeing Mellie, the black lab

Tuesday Oct 30, 2012 #

6 PM

Running hills 1:40:51 [3] 9.11 km (11:04 / km) +214m 9:54 / km
ahr:136 max:169 shoes: Nike Air Pegasus+ 27 Trail WR

6:34 PM. Battle Creek West, St. Paul. Burned 697 calories.
4.9 °C

Great workout under a full moon rising!
Hill bounding high intensity workout:
Warmup lap
6 x with poles
5 x with resistance, rubber bands around ankles held back by partner
3 x with resistance, rubber bands at shoulders held back by partner
5 x with max resistance, rubber band around waist, 20"
3 x with poles
Cool-down lap

Sunday Oct 28, 2012 #

11 AM

Orienteering race 1:00:20 [4] ** 8.17 km (7:23 / km) +76m 7:03 / km
ahr:148 max:166 spiked:11/16c rhr:58 slept:7.0 weight:83kg shoes: Inov-8 Roclite 319

11:51 AM. River Bend Nature Center, Faribault, MN. Burned 648 calories.
5.5 °C

Nice course, easy for me and very open and runnable. That means a better than average time for me but it did not prevent me from making some mistakes:
CP1: Might have done better taking trail to vegetation boundary due S of CP1.
CP3: Sloshed through the thicket to W end of ridge. Should have gone S, the way I went to CP2.
CP4: Veered WNW instead of SW. Should have at least glanced at compass.
CP13: Not confident at all about distance estimate. Need to start counting steps or at least pay attention to the actual distance.
Finish: Slooow. Needed to sprint.

Tons of deer, they seemed to know that this is a no-hunt zone and took advantage of it. Fun to remember portions of the 2010 MNOC AR Tune-Up.

« Earlier | Later »