Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: depot

In the 7 days ending Mar 19, 2016:

activity

time

miles

Running

2:53:38

22.87

(7:35)

36.81

(4:43)

Stretching

2:05:00

Orienteering

1:33:20

9.4

(9:56)

15.13

(6:10)

30 /

33c

90%

Yoga

45:00

Misc.

40:00

Strength/Core

20:00

Total

8:16:58

32.27

51.94

100

30 /

33c

90%

1:50

0:00

» now

Saturday Mar 19, 2016 #

Event: MVOC TROL Germantown East

Orienteering 49:12 [3] *** 4.8 mi (10:15 / mi) +50m 9:56 / mi
spiked:15/17c shoes: Inov-8 Mudclaw

Pretty clean run, except for two little mistakes on 2 and 12. On 2 I guess I didn't have my map oriented correctly and past the reentrant, which wasn't easy to see, and realized my mistake and went back and found the reentrant. From 11 I was going north to the road, and felt like I was going a little east, and came out at a culvert, so on the map I found where I thought I was, and started running to the creek to lead me to 12, when I realized the road wasn't looking right so I found where I really was and went from there. Also the road where I thought I was and where I actually was look really similar. Other than that I feel like I'm getting better reading the map while running, and planning ahead.

C • Do you run with a GPS watch... 16

Stretching 15:00 [3]

Friday Mar 18, 2016 #

Stretching 25:00 [3]

Running tempo 16:38 [3] 2.5 mi (6:39 / mi) +50m 6:16 / mi
shoes: Mizuno Wave Rider 19

Time trial around Memorial Loop, my legs were a little tired, and I didn't know we were going to do this so I was caught off guard

Running 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Mizuno Wave Rider 19

Thursday Mar 17, 2016 #

Misc. (Ultimate football ) 40:00 [4]

My team won 9-5

Stretching 10:00 [3]

Strength/Core 10:00 [3]

Wednesday Mar 16, 2016 #

Stretching 25:00 [3]

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Mizuno Wave Rider 19

My calves were cramping on the cool down and my hamstrings started to cramp about 2 hours after

Running intervals 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Mizuno Wave Rider 19

8x400 but was originally going to be 3 sets of 3 goal pace was 75 seconds and I was 70-72 on 6 of them, 75 on the second one and 69 on the 7th one

Strength/Core ( ) 10:00 [3]

Tuesday Mar 15, 2016 #

Running 55:00 [3] 6.87 mi (8:00 / mi)
shoes: Mizuno Wave Rider 19

Stretching 10:00 [3]

Yoga 45:00 [3]

Monday Mar 14, 2016 #

Stretching 25:00 [3]

Running 42:00 [3] 6.0 mi (7:00 / mi)
shoes: Mizuno Wave Rider 19

Sunday Mar 13, 2016 #

Event: OCIN Easter - Rentschler Forest

Orienteering race 44:08 [5] *** 4.6 mi (9:36 / mi)
spiked:15/16c shoes: Inov-8 Mudclaw

Another muddy course. I felt like I did a good job of reading the map while running at or close to race speed. I liked the course, and it had some open running that was fun to just run for a little bit before bashing into the woods

Stretching 15:00 [3]

OCIN_Rentschler_Mar_2016_5 Green - Splits

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