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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zsibthorp

In the 7 days ending Mar 8, 2020:

activity # timemileskm+m
  volleyball1 1:40:00
  misc cardio3 1:30:00 8.26(10:54) 13.29(6:46)
  orienteering1 48:09 1.9(25:20) 3.06(15:45)15c
  running3 38:45 2.75 4.43 40
  strength1 3:50
  Total9 4:40:44 12.91 20.77 4015c
averages - sleep:8

» now

Sunday Mar 8, 2020 #


Approaching jnats, I dropped most upper-body workouts to focus just on running, legs, and cardio. However, I learned that having arm strength can be beneficial, too, so I'm going to return to the machine workouts I had been doing and try to not forget about overall fitness and strength. It ain't all in the legs (but that doesn't mean I'm dropping the wall sits).
2 PM

running warm up/down 10:00 [1]

.75 miles + stretching and dynamic warm-up
3 PM

running intervals (track) 11:20 [3] 1.0 mi (11:20 / mi)

Haven't done much running training with intention. First time doing intervals in a while, trying out a new set suggested to me. Conclusion: I am v e r y slow. Only did 3 reps:
1 lap full out (full out to ME at least)
2 minutes recovery (jog)


We're working on it, okay?

(also last 2 minute recovery was a walk to finish the lap, rounding out an even mile)

Saturday Mar 7, 2020 #

7 PM

orienteering race (night-o aka very dark) 48:09 [2] *** 1.9 mi (25:20 / mi)

I could see practically nothing with my evidently horrible headlamp, so thank you to anyone who ran by me and lit up my path momentarily. Still super fun, though, and I still can get a lot out of the run despite having been so blind that I bushwacked off-trail down into a little valley.

Thursday Mar 5, 2020 #


The body's natural instinct to hold fat is seriously getting on my nerves...
3 PM

running (gravel :() 17:25 [3] 1.75 mi (9:57 / mi) +40m 9:18 / mi

I don't know if the app I was using acknowledge the six-ish times I went up and down a flight of stairs that was along the path...
9 PM

strength (quads) 3:50 [3]

Wall-sit. Working towards a longer time. What time? Don't know exactly. Point is, I'm going to be crushing those hills at nationals.
10 PM

misc cardio (strider/eliptical) 30:00 [3] 3.15 mi (9:31 / mi)

Never dropped below 70 rpm.

Wednesday Mar 4, 2020 #

6 PM

volleyball (practice) 1:40:00 [3]

Lot of quick movements and transitions one after the other. Definitely broke a heavy sweat.
10 PM

misc cardio (strider/eliptical) 30:00 [3] 3.17 km (9:28 / km)

Never dropped below 70 rpm.

Tuesday Mar 3, 2020 #


Time for full-health mode. Kicked out sugary sweets at the seven-weeks-out mark but now monitoring e v e r y t h i n g.
10 PM

misc cardio (strider/eliptical) 30:00 [3] 3.14 mi (9:33 / mi)

Maintained above 70 rpm for the most part but never dropped below 67 or so.

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