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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BillD

In the 7 days ending May 5, 2013:

activity # timemileskm+m
  Golf1 2:30:00
  Orienteering1 1:59:36 4.21(28:26) 6.77(17:40) 250
  Jogging2 40:30 2.72(14:55) 4.37(9:16)
  Swimming1 40:00
  Hiking1 39:50 2.73(14:34) 4.4(9:03)
  Total6 6:29:56 9.66 15.54 250

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Sunday May 5, 2013 #

Event: WCOC Pond Mt

Orienteering race 1:59:36 [5] 6.77 km (17:40 / km) +250m 14:55 / km

Got a ride with Charlie out to Pond Mt and heard good stories about his Albania cycling trip. Did the Green course up and over the mountain top. Exhausted by the time I reached the summit. Satisfied with my navigation until #10 and #11 where both times I failed to stick to plan (follow the creek) and tacked uphill way too early. On #10 I went back down to the creek and then found the bag handily. On #11 I went too high and too soon, relocated north to sight the lake, came around SE to find the bag nicely tucked under the north side of the boulder. Crawled up the trail around the hill to then jog down to the last two and finish. All in all, not too bad for me. But I'd like a course with less climbing.

My map.

Friday May 3, 2013 #

Jogging 16:30 [3] 2.17 km (7:36 / km)

Easy jog around the lake at Fisher Meadow. On the balls of my feet the whole way. No complaint from the hip. Left calf felt a bit tight. Reasonably comfortable the whole way. A good time, not much slower than my best last year when I was training for WP. Very nice.

Thursday May 2, 2013 #

9 AM

Jogging 24:00 [2] 2.2 km (10:55 / km)

Walked the perimeter at Westminister's upper field (14 min.) then tried jogging the next circuit on my toes (well, balls of feet to be precise) (10+ min) so as to go gentle on the hip. Surprised that I made the whole distance without complaint from the hip. Steady, slow, sustainable pace. Delighted that I might be able to hustle once again when out on the O course. Weather couldn't have been better.
10 AM

Swimming 40:00 [3]

Did 1500 yards after the walk/jog. Put some effort into completing the final 500 in 100 segments in the last 12 minutes free and back. Felt good and no problems with the shoulder. Breaststroke kick is ok once I loosen up the hip.

Wednesday May 1, 2013 #

Golf 2:30:00 [2]

I should probably call this "hiking". Can hardly figure out what that little white ball is for as I drag this cart of sticks around a park with friends for a fee. 9 holes is the standard for this bunch - we call ourselves ROMEOs (Retired Old Men Eating Out).

Monday Apr 29, 2013 #

Hiking 39:50 [3] 4.4 km (9:03 / km)

8 Rts of driveway. After first RT, tried jogging on toes (balls of feet) for the first 100m over to Katcha's house, relatively level. Did not seem to bother the hip. Also seems to have significantly upped the pace. If I can strengthen the feet/ankles and get used to that style of jogging, I may get back into some level of competition by the fall. Encouraging but I've got to be gradual.

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