Attackpoint - performance and training tools for orienteering athletes

Training Log: PG

In the last 7 days:

	activity	#	time	miles		km		+ft
	road running	3	1:40:22	9.4	(10:41)	15.12	(6:38)	470
	orienteering	1	1:18:40	3.58	(21:57)	5.77	(13:38)	321
	hike	1	37:17	1.06	(35:08)	1.71	(21:50)	438
	track	1	31:27	2.79	(11:17)	4.49	(7:00)
	run/hike	2	19:26	1.63	(11:57)	2.62	(7:26)
	Total	5	4:27:12	18.46	(14:29)	29.7	(9:00)	1229
averages - weight:135lbs

2:07

0:00

Sunday Jun 28

Event: EMPO Moreau Lake State Park

11 AM

hike 37:17 1.06 mi (35:08 / mi) +438ft 25:16 / mi
ahr:90 max:111

orienteering 1:18:40 3.58 mi (21:57 / mi) +321ft 20:14 / mi
ahr:125 max:140

run/hike 11:23 0.87 mi (13:01 / mi)
ahr:123 max:129

Friday Jun 26

10 AM

road running 46:09 4.36 mi (10:36 / mi) +105ft 10:22 / mi
ahr:132 max:149 weight:135lbs

Roads in town, mostly flat. About 70, cloudy, very humid, so I was sweating a lot. But did what I wanted, nice steady pace, no stress.

Time for a nap.

Thursday Jun 25

Note

Went down south of Hartford to watch the really good golfers, this being one of the PGA's signature events. They may be amazingly good, but I didn't see much evidence that they were happy. Reminds me of going many decades ago, Palmer had the crowd behind him and he put on a good show, but Trevino was the real entertainer (in addition to being a remarkable golfer). He loved engaging with the crowd. These days a guy sinks a long put and he's got the same look on his face as if someone had just told him it was time for a colonoscopy. They just don't get it.

But it's still fun to watch.

And, of course, took advantage again of the free tickets and free lunch for veterans. Regular tickets, no access to any extras, goes for $125. As far as lunch, I heard one guy complaining about the $16 beer and the $16 hamburger. Made sure I thanked all the folks working at the lunch operation.

Wednesday Jun 24

6 PM

run/hike 8:03 0.75 mi (10:43 / mi)
ahr:119 max:140 weight:135lbs

Warm-up. Felt terrible. Figured running the last three days was catching me. On the other hand I'd slept well and my body battery was 100 when I got up. Not looking forward to the workout.

track 2:36 0.25 mi (10:26 / mi)
ahr:114 max:125

After some group exercises and funny walks, which I participated in rather minimally, the odds of hurting myself seeming substantially larger than the odds of doing some good, then a lap with a bit of faster running. Legs better.

track 26:08 2.29 mi (11:25 / mi)
ahr:133 max:154

We had a substitute coach this week, and he had options for the recoveries between intervals, a certain amount of distance jogging, usually 200 meters, or a certain amount of time just standing around, usually 75 seconds. I asked which did more good. He wasn't sure, but said like liked to take the 75 seconds. So I did that.

4 x 400 -- 2:05, 2:07, 2;06, 2:04
1 x 1600 -- 9:12 (and then a 2-minute rest)
1 x 200 -- :59

5 more 200s were on the menu, but it felt like that was enough.

track 2:43 0.25 mi (10:53 / mi)
ahr:119 max:127

And then, after a while, an easy lap and headed home. A really fine evening, much to my surprise.

Tuesday Jun 23

12 PM

road running 32:52 3.03 mi (10:52 / mi) +315ft 9:53 / mi
ahr:135 max:155 weight:135lbs

Pine Nook Road, 25% paved. Warm-up properly and managed to run the first up then then not the steep part just before a mile. And having walked once, no reason not to walk three more times. Still a good outing.