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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Apr 26, 2014:

activity # timemileskm+m
  Running6 5:07:34 32.05(9:36) 51.58(5:58) 322
  Biking Commuting5 3:01:42 43.29(4:12) 69.67(2:36) 259
  Strength: Flexibility5 1:44:14 51
  Hiking2 13:43 2.08(6:37) 3.34(4:06) 23
  Total12 10:07:13 77.42 124.59 655
  [1-5]12 10:06:35

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SuMoTuWeThFrSa

Saturday Apr 26, 2014 #

7 AM

Strength: Flexibility 32:54 intensity: (30:00 @1) + (2:54 @2)

Including rehab exercises for shoulder.

Running 21:23 intensity: (15:00 @2) + (6:23 @3) 3.72 km (5:45 / km) +19m 5:36 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Warm-up before stretches.
12 PM

Running 1:21:29 intensity: (42 @1) + (12:03 @2) + (30:31 @3) + (14:16 @4) + (23:57 @5) 10.36 km (7:52 / km) +120m 7:26 / km
ahr:149 max:166 shoes: Salomon Speedcross 3

Good course with some tricky CPs. But I generally did OK navigating (for me at least).

RED - Splits

Friday Apr 25, 2014 #

12 PM

Hiking 16 [1] 1.5 km (11 / km)
shoes: Ecco Hybrid

Quick lunch-time walk to catch some fresh air.
6 PM

Biking Commuting 10:47 intensity: (3:31 @1) + (5:26 @2) + (1:50 @3) 4.19 km (2:34 / km) +8m 2:33 / km
ahr:125 max:142 shoes: All-City Space Horse

Riding to Endurance United end of season party.
8 PM

Biking Commuting 12:15 intensity: (3:40 @1) + (6:26 @2) + (2:09 @3) 4.04 km (3:02 / km) +28m 2:56 / km
ahr:126 max:142 shoes: All-City Space Horse

Fun party with good friends! Good to see everyone and very odd having a hard time recognizing the newer people because all I ever got to see of them was their faces.

Thursday Apr 24, 2014 #

5 PM

Running race 1:30:27 intensity: (21 @1) + (2:03 @2) + (6:34 @3) + (19:02 @4) + (1:02:27 @5) * 16.83 km (5:22 / km) +64m 5:16 / km
ahr:159 max:175 shoes: Salomon XT Wings 3

Fun event, great course, which I ran with Dan Hoffman.
CP1 was kind of junk. In and out along a straight line. If anything, I am glad I did this at the beginning! Would have been bad for morale to do this at the end.
CP2, 3 and 4 were much better, easy to get to, straight forward and kept to trails.
Departing for CP5, we could have picked a more efficient route by taking W Calhoun Pkwy to Xerxes instead of going down Zenith. Still, this was a fast route to run. CP5 was nice, in the middle of a park.
CP6 and 7 were nice, started to notice that time was getting short.
CP8 was the most technical control form an orienteering perspective. Made a navigation error by entering the maintenance lot instead of the park entrance. Slippery boardwalk made me run gingerly, did not care to fall on my injured shoulder.
CP9 was cool but then it was the long straight back along Bryant to the GearJunkie. Ran most of it with MoBiz. Those two make a great team :-) Missed getting back in time by 27", though Dan had sprinted ahead. Waiting at a red light at Bryant and Lake without a gap in busy traffic. Dan and MoBiz had gotten there a little before me and were able to take advantage of a lull. Entering the park maintenance lot didn't help either.
Some general thoughts: I would get rid of the CP1 location and move it to somewhere else on the course, maybe E of Lake of the Isles or, even better in the area between Harriet and Calhoun to encourage runners to take the trail back instead of a city street.
Other than that, super course, super event and great people!

Biking Commuting 34:58 intensity: (1:12 @1) + (23:31 @2) + (10:03 @3) + (12 @4) 12.7 km (2:45 / km) +46m 2:42 / km
ahr:132 max:152 shoes: All-City Space Horse

Tired and cold. Note to self: grab a second buff to have something dry and warm on y head after the event. Dry pavement, though!

Biking Commuting 40:54 intensity: (10:48 @1) + (10:18 @2) + (19:33 @3) + (15 @4) 12.96 km (3:09 / km) +36m 3:07 / km
ahr:130 max:154 shoes: All-City Space Horse

Wet pavement but no rain! Easy ride to GJ for CITYTRAIL event.

Wednesday Apr 23, 2014 #

Note
(injured)

On Monday I had my first PT appointment for the dislocated shoulder at Fairview's Athletic Medicine on University Ave. One pleasant surprise: the PT, Elizabeth Smith, is a fellow skier, even trained on the same night same location as I last year (Finn Sisu associated Vakava instead of Endurance United, to which I belong). Instant connection and glad I have someone with awareness of one of my favorite sports.

Bad news:
1. My shoulder will never be the same again, always loser than before, because of the stretched tendons.
2. No swimming and roller skiing for the time being.
Good news:
1. I can control this by building muscle mass around my shoulder.
2. Somehow, my arm motion for poling has not been affected. I noticed this already, simply when I am swinging my arms back and forth while walking.
3. I am running, biking.

I got just a couple of exercises, one stretch and one strengthening exercises. Doesn't seem like much but I can feel the difference. There are some setbacks, like this morning at 3:00, when I woke up from a sharp pain. I must have extended the injured arm and it dropped over the side of the bed. But every day seems a little better. I feel lucky that not any more damage was done.
C • never be the same again?!..... 3
6 AM

Running 19:38 intensity: (19 @1) + (7 @2) + (6:10 @3) + (10:13 @4) + (2:49 @5) 3.67 km (5:21 / km) +20m 5:12 / km
ahr:152 max:161 shoes: Salomon XT Wings 3

Quick run to get the day started.

Strength: Flexibility 14:01 [1]
ahr:89 max:96

Including some stretches for shoulder injury.

Tuesday Apr 22, 2014 #

6 AM

Biking Commuting 41:42 intensity: (1:18 @1) + (8:09 @2) + (20:43 @3) + (2:07 @4) + (9:25 @5) 18.02 km (2:19 / km) +69m 2:16 / km
ahr:147 max:205 shoes: All-City Space Horse

Beautiful morning, light breeze and above freezing. Quite a few bikes out and about. Shoulder did not feel too shabby, I can certainly bike, I just can't go down. Not planning to.
10 AM

Hiking 13:27 [1] 1.84 km (7:19 / km) +23m 6:53 / km
ahr:91 max:118 shoes: Pearl iZUMi X ALP Seek V

Used the Garmin watch to measure the distance. 1.5 km back door to front door, 1.8 km back door to back door. Nice out, though a fresh wind from the north.
4 PM

Biking Commuting 41:06 intensity: (16 @1) + (7:01 @2) + (16:51 @3) + (4:36 @4) + (12:22 @5) 17.76 km (2:19 / km) +72m 2:16 / km
ahr:160 max:243 shoes: All-City Space Horse

Nice ride home, but much windier than this morning. They are still not done installing the reeling along the bike trail on Cedar Lake Pkwy by Brownie Lake. The trail is officially closed but no barrier is up. Quite passable.

Strength: Flexibility 24:36 intensity: (23:45 @1) + (51 @2)
ahr:95 max:128

Lunges with 24 lbs added weight

Monday Apr 21, 2014 #

6 AM

Running 46:16 intensity: (29 @0) + (4:17 @1) + (1:51 @2) + (12:44 @3) + (23:21 @4) + (3:34 @5) 8.51 km (5:26 / km) +52m 5:17 / km
ahr:144 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Could get used to this weather though it Mellie thinks it's starting to get kind of warm. Tim to shed that winter coat. Shorts and tee time has started for me!

Strength: Flexibility 17:31 [1] +51m
ahr:95 max:101

Sunday Apr 20, 2014 #

6 AM

Running 48:21 intensity: (9 @0) + (1:39 @1) + (3:15 @2) + (24:32 @3) + (15:53 @4) + (2:53 @5) 8.49 km (5:42 / km) +47m 5:32 / km
ahr:147 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

Beautiful morning, hard to believe that three days ago I was running on snow and ice: shorts this morning. Saw tons of birds (including the tiniest wren, must have been a winter wren coming through. After I got home I saw a downy woodpecker. Mellie was happy, too, got to chase quite a few squirrels and on big ol' Canada honker.

Strength: Flexibility 15:12 [1]
ahr:89 max:96

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