Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stryder

In the 7 days ending Apr 5, 2009:

activity

time

miles

+ft

Orienteering

8:19:01

25.08

(19:54)

40.37

(12:22)

1868

103 /

112c

91%

Conditioning

57:52

6.56

(8:49)

10.56

(5:29)

Weightlifting

20:00

Total

9:36:53

31.65

50.93

1877

103 /

112c

91%

averages - sleep:13.4 weight:183.5lbs

3:15

0:00

» now

Sunday Apr 5, 2009 #

Orienteering (Mt. Airy) 27:25 [3] * 3.2 km (8:34 / km) +145ft 8:01 / km
ahr:110 max:130 spiked:10/10c slept:6.5 weight:183.6lbs shoes: Inov-8 Flyroc 310

Shadowed Jameson. He did great, ran fast the whole way...a little more running than I would have liked before my race...oh well:) All the kids loved the weekend, and enjoyed picking up controls and wanted to know when TROL began again.

Orienteering race (Mt. Airy) 1:33:05 [5] *** 10.42 km (8:56 / km) +448ft 8:23 / km
ahr:138 max:155 spiked:11/14c slept:6.5 weight:183.6lbs shoes: Inov-8 330 O

Flying Pig Long O. I didn't really make any navigation mistakes, but my legs were toast after running and hiking 8 hours this week. I had a lot of fun, and I averaged less than 11.5 min./k (8.2k), but the competition was tough! I finished 12/14...somewhat disappointing, but a good result considering the quality of competition.

Orienteering (McFarlan Woods) 30:40 [1] *** 1.74 km (17:37 / km) +112ft 16:03 / km
ahr:95 max:122 spiked:5/6c slept:6.5 weight:183.6lbs shoes: Inov-8 Flyroc 310

Finished control pickup after the race. Morgan, Jameson and Parker went with. Petr had a soccer game, so he and Heidi were there.

Sunday Long Red - Splits

Saturday Apr 4, 2009 #

Orienteering warm up/down (Mt. Airy) 20:16 [3] 2.62 km (7:44 / km) +101ft 7:18 / km
ahr:122 max:143 slept:9.0 weight:181.5lbs shoes: Inov-8 Flyroc 310

Shadowed Morgan and Jameson on the Jr./Jr. relay, they had a lot of fun. Morgan made one small error that cost her 2 min. on her younger brother.

Orienteering race (Mt. Airy) 52:38 [5] *** 6.32 km (8:20 / km) +313ft 7:45 / km
ahr:152 max:168 spiked:13/18c slept:9.0 weight:181.5lbs shoes: Inov-8 330 O

Vaughan Family Relay...we finished 7th overall out of 18 teams in our division. We really just did it for fun, so we were thrilled with the results. Everyone had a good day. We were second after Heidi and Parker. This was Petr's first Green course...to fit the relay. It was either he or Heidi. Heidi is a stronger runner, but Petr is good at navigation. He averaged 12 min./k which was great! It was beautiful weather and a great event and day! I am blessed that we got to run as a family and everyone had fun. I was pleased that I broke 10 min./k, and my errors were minor, and quickly corrected. Actual race distance was 5.4k.

Saturday Red_8pt - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Orienteering (McFarlan Woods) 3:15:25 [3] *** 11.78 km (16:35 / km) +531ft 15:31 / km
ahr:103 max:142 spiked:50/50c slept:8.0 weight:185lbs shoes: Inov-8 330 O

Control setting, SI placement, control pick up, water, etc...

C • course 2

Wednesday Apr 1, 2009 #

Weightlifting (Home) 20:00 [2]
slept:7.0 weight:183.6lbs

Typical upper body and core/back exercises/weights...including standing leg extensions, and deep lunges

Conditioning (Home/Green's field) 20:09 [3] 4.81 km (4:11 / km) +4ft 4:11 / km
ahr:122 max:138 slept:7.0 weight:182.4lbs shoes: Inov-8 Flyroc 310

Had a hard time keeping my HR below 129 at the end of my run...I had to walk a few times to let me HR drop. Hopefully, I will stay healthy this week...going into the Pig, and spring break. Morgan and Petr both have sore throats and have missed school!

Tuesday Mar 31, 2009 #

Orienteering (McFarlan Woods) 1:19:32 [1] *** 4.29 km (18:32 / km) +217ft 17:13 / km
ahr:80 max:115 spiked:14/14c slept:7.0 weight:184.5lbs shoes: Inov-8 Flyroc 310

Control placement in most remote areas.

Conditioning (Home/Green's field) 37:43 [3] 5.75 km (6:34 / km) +5ft 6:33 / km
ahr:109 max:128 slept:7.0 weight:184.5lbs shoes: Barefoot

Ran the last kilometer in shoes. I somehow ended up with a deep bruise on the ball of my foot. I remembered getting the injury, and tried to run through it and gave up after a kilometer. I ran the last 1600m w/Heidi...shod:)

Monday Mar 30, 2009 #

Note
slept:7.0 weight:185lbs (sick) (rest day)

Not sure if I am sick or allergies are worked up,... playing it safe with the Pig coming up. Planning on getting in the woods tomorrow to put out some remote controls. But, since Parker is on antibiotics and has had a fever and not gotten off the couch for 5 days...I have my concerns of susceptibility...

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