Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stryder

In the 7 days ending Apr 6, 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:14 weight:183.4lbs

3:15

0:00

» now

Monday Apr 6, 2009 #

Note
slept:10.5 weight:184lbs (rest day)

Pretty sore and tired from the long physical weekend.

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:)

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