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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kissy

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Orienteering1 1:35:48 3.42(28:02) 5.5(17:25)
  Swimming3 1:17:00 1.12 1.8
  Strength Training1 1:00:00
  Running1 42:00 3.05(13:46) 4.91(8:33) 161
  Cycling1 40:00 7.4(11.1/h) 11.91(17.9/h)
  Total5 5:14:48 14.99 24.12 161

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Sunday Jan 8, 2017 #

Orienteering race 1:35:48 [4] 5.5 km (17:25 / km)

Little Bennett Green course. 4.36 miles on my Garmin.

I wasn't going to go to this meet because of the predicted cold weather. But then Peggy told me not to wimp out, so of course I had to go. I may be a lot of things, but I am not a wimp. But, I should have stayed home. :-)

I just could not get my head into this at all. Plus, I was feeling the Body Pump class from yesterday, where I decided to up my weights on all of the exercises. Not a smart idea.

I made big errors on #2 (went up the totally wrong reentrant) and #6 (wasn't sure where I was on the trail and wandered a bit up and down the trail until I figured it out). I guess I'm glad I went, but would have been happy to just go to the gym, too.

Saturday Jan 7, 2017 #

Strength Training 1:00:00 [3]

Body Pump. I almost didn't go this morning because I was still a little tired from running last night, but I forced myself. Plus...snow!!

Friday Jan 6, 2017 #

Swimming 27:00 [3] 0.9 km (30:00 / km)

An empty pool when I began. Heaven! I felt really strong tonight. That's not always the case.

Warm up: 100
Drills: 8 x 25
Swim: 4 x 100
Cool down: 100

Running 42:00 intensity: (10:00 @2) + (24:00 @3) + (8:00 @4) 3.05 mi (13:46 / mi) +161m 11:50 / mi

After my swim session, I hit the treadmill for an interval running session. I put it on 1% incline because it feels better that way. I felt pretty good tonight.

Wednesday Jan 4, 2017 #

Swimming 20:00 [3]

An easy workout during an easy week. Halfway through my workout a guy asked to share the lane. Of course I said yes, but I regretted it. He had the widest stroke I've ever seen, so a few times we bumped hands as we passed, and that was with me hugging the lane divider. A little annoying.

Warm up: 100
Pyramid: 25, 50 , 75, 100, 75, 50, 25 w/ 15 secs
Cool Down: 100

Monday Jan 2, 2017 #

Swimming 30:00 [3] 0.9 km (33:20 / km)

I told myself that I couldn't go to the gym until I finished my column for ONA since I am a big procrastinator and I'm already late with it. By the time I got that done and got to the pool, it was around 4:00 and the pool was quite packed. I was surprised because I've pretty much been able to get a lane to myself each time, but today a few of us were swimming laps in the open swim section since no one was there. I was extra careful to make sure I didn't have a head-on collision with anyone.

Also, I hate the kick drills, mainly because I usually don't feel like I'm moving at all. But today, I felt like I was going faster. Progress.

Warm up: 100
Drills: 8 x 25
Swim: 4 x 100 (focus on rotation (25m), arms (25m), kick (25m), all together (25m)
Kick: 4 x 25
Cool down: 100

Cycling 40:00 [3] 7.4 mi (11.1 mph)

After swimming, I went into the gym section to do some cycling. I was surprised to see that there were no cycles like the one I use at the Reston gym, just spinning-type bikes and recumbent bikes, so I chose a recumbent one. I didn't think I'd like it because it was a weird position but I got used to it eventually. I think it's better for my knee.

Warm up: 10 mins
Intervals: 7 x 1 with 2 min recovery
Cool Down: 11 mins.

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