Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nlewiswalls

In the 7 days ending Sep 20, 2009:

activity

time

miles

Competition O-Course

5:11:26

16.96

(18:22)

27.3

(11:24)

Running

3:38:01

28.1

(7:46)

45.22

(4:49)

Practice O-Course

26:43

1.55

(17:12)

2.5

(10:41)

Weightlifting

17:00

Total

9:33:10

46.62

75.02

averages - sleep:13.4 weight:175lbs

4:03

0:00

» now

Sunday Sep 20, 2009 #

Competition O-Course long 4:03:34 [4] **** 19.1 km (12:45 / km)
slept:7.0 weight:175lbs (injured) shoes: New Balance 840 (2nd Pair)

M-21+ Blue Ultra-Long Course at the ROC A-Meet...my Garmin didn't turn on, but March's Garmin (a fellow Blue M-21+) runner showed 18.6 miles run, so I'd imagine mine would be similar, probably a little less after comparing routes (maybe ~17.5-ish)

UltraLong: Blue - Splits

Saturday Sep 19, 2009 #

Competition O-Course race 18:02 [5] *** 2.6 km (6:56 / km)
slept:6.5 weight:175lbs (injured) shoes: New Balance 840 (2nd Pair)

M-21+ Blue Sprint at the ROC A-Meet...my Garmin registered about 2.06 miles run

Competition O-Course race 49:50 [4] *** 5.6 km (8:54 / km)
slept:6.5 weight:175lbs (injured) shoes: New Balance 840 (2nd Pair)

M-21+ Blue Middle Course at the ROC A-Meet...my Garmin registered about 4.32 miles run

Sprint: M/F21 - Splits

Middle: Blue - Splits

Thursday Sep 17, 2009 #

Running 25:26 [2] 3.35 mi (7:36 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Launch

Recovery run...very painful -- hills were a bad idea yesterday.

Weightlifting 17:00 [4]
slept:6.5 weight:175lbs (injured)

Only had a little bit of time, so did 6 supersets of bench and pull-ups

Wednesday Sep 16, 2009 #

Running warm up/down 19:20 [2] 2.67 mi (7:14 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Running to and from the hospital for podiatry sick call...actually had some good advice up there...the run was pretty low intensity -- I was just trying no to sweat (I failed)

C • running to the hospital 3

Running warm up/down 9:43 [2] 1.34 mi (7:15 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Warm up for the hill workout to follow

Running hills 55:17 [4] 5.13 mi (10:47 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch

6 x ODIA hill repeats with 20 air squats between each one (held anywhere from 1:50 to 2:10 per up)

8 x Partnered Flirty to Trophy Hill sprints (the rest time was the time it took for your partner to do it -- generally held around a minute per up)

Tuesday Sep 15, 2009 #

Practice O-Course 26:43 [2] ** 2.5 km (10:41 / km)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Training exercise near the Jewish Chapel...basically had a partner -- he'd go out and set a point, then I'd go out, find it, and reset it somewhere else, and so on...we started late -- I was the odd man out, so I picked him up as he came to practice about 25-30 minutes late, so we only got through 3 and a half iterations...most folks on the team got through about 6 or so...I called the distance 2.5 km because my Garmin registered almost 2 miles running distance, so I think 2.5 km is a good estimate.

Running 47:26 [3] 6.55 mi (7:15 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Running with MAJ Didier after the woods stuff...started pretty slow and picked up quite a bit on the second half

Monday Sep 14, 2009 #

Running warm up/down 7:25 [2] 1.05 mi (7:04 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Warm-up prior to heading down to the APFT

Running race 11:50 [5] 2.0 mi (5:55 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

APFT 2 Mile Run...interesting after running 11+ miles yesterday...my scores:

PU: 85
SU: 89
2MR: 11:50

Total Score: 350

Not my best APFT, but I'll take it just the same for the (lack of any) kind of prep I put into it.

Running 41:34 [4] 6.01 mi (6:55 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Run after the APFT

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