Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 31 days ending Dec 31, 2018:

activity

time

miles

Run

10:51:11

64.38

(10:07)

103.61

(6:17)

1428

Strength

4:05:00

Climbing

2:35:00

Orienteering

1:32:59

7.08

(13:08)

11.39

(8:10)

382

31c

Bike - Stationary

1:30:41

19.95

(13.2/h)

32.11

(21.2/h)

Total

20:34:51

91.41

147.11

1810

31c

[1-5]

20:34:49

1:29

0:00

» now

Sunday Dec 30, 2018 #

2 PM

Run 1:21:13 [3] 8.02 mi (10:08 / mi) +118m 9:41 / mi
shoes: Ravenna 9

I caught a cold visiting all the relatives at Christmas so opted to run on the rail trail instead of going to a park for a trail run. It was a struggle - I probably should have sat home on the couch instead, but it was a nice day to be outside and good to get in a long run this week.

Saturday Dec 29, 2018 #

3 PM

Run 38:55 [3] 4.06 mi (9:36 / mi) +62m 9:09 / mi
shoes: Ravenna 9

Very gloomy day. Planned routes on a couple of Route to Christmas maps.

Friday Dec 28, 2018 #

10 AM

Strength 20:00 [3]

Wednesday Dec 26, 2018 #

7 AM

Run 36:16 [3] 4.15 mi (8:44 / mi) +30m 8:33 / mi

In the snow. Roads were a little snowy, but not too slippery.

Tuesday Dec 25, 2018 #

8 PM

Strength 30:00 [4]

Squat jumps are exhausting.

C • Yeah 1

Monday Dec 24, 2018 #

10 AM

Run 37:37 [3] 4.03 mi (9:20 / mi)
shoes: Ravenna 9

Trot along the rail trail.

Sunday Dec 23, 2018 #

10 AM

Run 9:11 [3] 0.76 mi (12:05 / mi) +26m 10:55 / mi
shoes: Speedcross 4 - Aqua

Jog to the start.

Orienteering 46:55 [3] 2.93 mi (16:01 / mi) +175m 13:30 / mi
15c shoes: Speedcross 4 - Aqua

O training at Mendon Ponds. Ran the middle course from a 2015 championships. The navigation went fairly well. I lost focus for a few controls in the middle. I wasn't confident on 7/8, but I was in the right spot. Wasn't pushing all that hard. There was some snow on the ground. Enough to make the downhills pretty slick, but otherwise not too bad. Fun terrain. I didn't remember Mendon Ponds being so hilly.

C • Very nice 4

11 AM

Run 25:33 [3] 2.21 mi (11:34 / mi) +82m 10:22 / mi
shoes: Speedcross 4 - Aqua

Planned to run a short trail loop to get in some additional miles. After running a mile or so I checked my pocket for the car key and realized it was no longer in there... I must have forgot to zip my pocket after pausing at the car after the o course. Retraced our steps, but didn't see the key anywhere. Thankfully we always travel with 2 keys, so Kevin's mom came to the rescue with our spare. Could definitely have been worse.

C • Wow! 1

Saturday Dec 22, 2018 #

3 PM

Strength 30:00 [3]

Friday Dec 21, 2018 #

3 PM

Run 35:55 [4] 4.04 mi (8:53 / mi) +63m 8:29 / mi
shoes: Ravenna 9

In the rain. Warmup, 2 mile tempo, cool down. Splits: 8:18, 8:05. Very happy with how this felt considering how many squats I did yesterday. Pace was down to mid 7's at the end of the second mile. I may finally be adjusting to strength workouts!

C • Nice! 2

Thursday Dec 20, 2018 #

7 PM

Strength 30:00 [3]

Wednesday Dec 19, 2018 #

4 PM

Climbing 1:00:00 [3]

Bouldering then dinner followed by some top roping. Arms felt great. Nice to see the strength training paying off. Finished a couple V3-5, an 11- and a few 10s.

Tuesday Dec 18, 2018 #

6 PM

Run 40:13 [3] 4.05 mi (9:57 / mi) +62m 9:29 / mi
shoes: Ravenna 9

Ran too soon after dinner so didn't feel that great. Nice to get out though. Glad Kevin decided to join because my light died half way through.

Sunday Dec 16, 2018 #

12 PM

Run 38:51 [3] 4.04 mi (9:37 / mi) +63m 9:10 / mi
shoes: Ravenna 9

Trot on the trail. Planned routes on a few Route to Christmas maps.

C • Couch 2

Saturday Dec 15, 2018 #

7 PM

Bike - Stationary 45:30 9.75 mi (12.9 mph)
ahr:126 max:139

Easy spin.

8 PM

Strength 15:00 [3]

Friday Dec 14, 2018 #

10 AM

Orienteering 46:04 [3] 4.15 mi (11:06 / mi) +207m 9:37 / mi
16c shoes: Speedcross 4 - Aqua

North Park for some orienteering training. I often have errors on controls that are close together, so Kevin designed a course with small groupings of nearby controls with longer trail legs between. Goal was to focus on making a plan for the entire grouping at once and have clean exits between each. I had one bobble, but other than that it went well. Lots of fun. It was a beautiful day to be outside.

Run 43:29 [3] 3.94 mi (11:02 / mi) +134m 9:59 / mi
shoes: Speedcross 4 - Aqua

Followed by a trail run to get to our mileage for the day. Strength workouts leave my legs feeling pretty beat, so this wasn't all that speedy. I’m hoping I’ll recover more quickly as I get used to strength training.

Thursday Dec 13, 2018 #

4 PM

Strength 30:00 [3]

Wednesday Dec 12, 2018 #

4 PM

Climbing 45:00 [3]

All new routes from the competition last weekend. I was moderately successful - finished a few routes. Lots of fun stuff to try.

Tuesday Dec 11, 2018 #

4 PM

Run 36:21 [4] 4.05 mi (8:59 / mi) +62m 8:34 / mi
shoes: Ravenna 9

Warmup - 2 mile tempo - warm down. Goal was <8:30 pace for the tempo, splits were 8:11 and 8:08. Felt good.

Sunday Dec 9, 2018 #

2 PM

Run 1:19:31 [3] 6.65 mi (11:57 / mi) +322m 10:24 / mi
shoes: Speedcross 4 - Black

Trail run at Mingo Creek. My quads were pretty beat from yesterday. Nice weather though and an enjoyable run. Kevin planned a route on the map and I navigated without a compass.

C • Nice! 1