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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Oct 2, 2021:

activity # timemileskm+mload
  orienteer2 2:29:10 7.09(21:02) 11.41(13:04) 70232.8
  weights2 1:00:00180.0
  cycle1 40:00 6.5(6:09) 10.45(3:50) 4966.2
  erg1 15:0030.0
  aerobics1 15:0030.0
  Nordic track1 15:0030.0
  Total7 4:54:10 13.59 21.86 119569.0

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Saturday Oct 2, 2021 #

11 AM

orienteer 36:07 intensity: (18:17 @1) + (15:17 @2) + (2:33 @3) 2.13 km (16:58 / km)
ahr:107 max:128


2021-10-02_riverfront 1 route

orienteer 18:33 intensity: (7:12 @1) + (8:50 @2) + (2:31 @3) 1.36 km (13:36 / km) +4m 13:24 / km
ahr:110 max:126


2021-10-02_ riverfront 2 route

Friday Oct 1, 2021 #

erg 15:00 [2]

Nordic track 15:00 [2]

I had planned to get out for a run, but I'm really sleepy after a long work week (with 6 AM meetings every day). So I decided to just take it easy in the basement tonight.

Thursday Sep 30, 2021 #

12 PM

weights 30:00 [3]

Set 1
8X goblet squat elevated heel: 20, 25, 25 lbs
12X lat pulldown, setting 6
12X split knell pulley row, setting 7

Set 2
8X RDL, elevated toes, 15s
15 band push out
10X shoulder press, 10s
4 PM

cycle 40:00 intensity: (18:24 @1) + (17:02 @2) + (4:34 @3) 10.45 km (3:50 / km) +49m 3:44 / km
ahr:107 max:134

Bike ride with Mike. Some topics of conversation: crazy public comment at county commission meetings; tired legs; World Cup race in Italy, tinted windows, and great blue herons.

Wednesday Sep 29, 2021 #

aerobics 15:00 [2]

low energy and no motivation today

Monday Sep 27, 2021 #

weights 30:00 [3]

just arms

Sunday Sep 26, 2021 #

8 AM

orienteer 1:34:30 intensity: (50:29 @1) + (38:37 @2) + (5:24 @3) 7.92 km (11:56 / km) +66m 11:27 / km
ahr:104 max:126

West campus 100 control course

This is an old course, and I haven't run the whole thing in a while. I wanted to practice compass, concentration, and stopping when things were different.

I took it very slow in the beginning, trying to figure out my compass issue. I was constantly pointing to the right, but just slightly. I finally adjusted by bending my wrist to the left slightly, but it wasn't very comfortable.

I messed up 19-20-21 again (you would think I would remember) so I made myself do it over.

After 60, I decided to stop taking compass bearings and to just read the map. I went much faster. Although I let my mind wander once and skipped 79!

2021-09-26_100 controls route

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