Training Log Archive: jcolleranIn the 7 days ending Jul 8, 2018:
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Sunday Jul 8, 2018 #
Orienteering race (Long) 2:49:22 [3] *** 5.0 km (33:52 / km) +240m 27:19 / km
ahr:134 max:169 14c rhr:67 shoes: Icebugs Spirit5 OLX Studded Ru
Long of the Pig War. The start got the map mixed up and thought I was also an elite in the F19-20 group and gave me the F21+ map, which is the same course just on 1:15,000 instead of 1:10,000. So that was a shock that I was not ready for. I spent an hour on #4, I got to the general area pretty quickly for it being such a long leg but I was farther south than I thought and began to get scared that I was going to go off the map...overall, not a good experience for that control but the rest of the map was pretty good.
Saturday Jul 7, 2018 #
Running warm up/down (Warm Up) 15:00 [3] 1.69 mi (8:53 / mi)
ahr:146 max:167 rhr:67
15 min jogging warm-up before sprint race followed by dynamic stretching and 5 100 meter strides.
Orienteering race (Sprint) 21:09 [3] ***
ahr:133 max:157 17c rhr:67
Sprint race to the Pig War series in Vancouver. At Mundy Park. Messed up on control number 1 because I rushed off when I started without taking a good look at my map but smooth sailing for the rest
Orienteering warm up/down (Warm Up) 30:00 [3] **
ahr:125 max:145 5c rhr:67
Warmed up on the warm-up course. Stopped at controls to analyze how the terrain was mapped and to analyze any differences. After the course, I ran for 10 more minutes and stretched out.
Orienteering (Middle) 1:22:48 [3] **** 3.0 km (27:36 / km) +125m 22:50 / km
ahr:137 max:172 17c rhr:67 shoes: Icebugs Spirit5 OLX Studded Ru
Middle course at Ioco on a new map. Very hilly terrain with a lot of ups and downs, I definitely exceeded the climb count. I took longer than I hoped but I had a 10 minute mistake on 16 (the second to last control). It was good to get back into wooded orienteering after a long break.
Friday Jul 6, 2018 #
Running 46:48 [3] 5.0 mi (9:22 / mi)
ahr:159 max:179 rhr:63
5 miles at recovery pace.
Thursday Jul 5, 2018 #
Workout 1:15:00 [3]
15 min warm up with static and dynamic stretching
30 min sprints and exercises for speed and agility.
30 min in the weight room working on upper body - exercises including chin ups, push ups, bench press, etc.
30 min sprints and exercises for speed and agility.
30 min in the weight room working on upper body - exercises including chin ups, push ups, bench press, etc.
Basketball 1:20:00 [3]
Basketball lesson with a lot of shooting and ball handling drills. Worked with a college girl with a greater skill level than me so one on one was very intense and tiring. Also she kept things very intense through the whole hour and 20 minutes.