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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mgb

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  Orienteering8 12:42:36 40.13(19:00) 64.59(11:48) 1325
  Running11 9:20:23 67.2(8:20) 108.15(5:11) 1065
  Strength6 2:35:00
  Cycling6 2:25:00 25.03 40.28
  Elliptical2 20:00
  Walking1 19:35 1.51(12:58) 2.43(8:03) 85
  Total25 27:42:34 133.88 215.45 2475

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Monday Oct 31, 2011 #

6 PM

Cycling 30:00 [3] 8.05 mi (3:44 / mi)

Leaving the office late and not feeling it today, so I only did biking for 30 min, and skipped the strength.

Sunday Oct 30, 2011 #

4 PM

Running 34:13 [3] 4.04 mi (8:28 / mi) +66m 8:04 / mi

Running after cleaning up some tree branches and some smaller trees that have fallen down. Didn't hit anything bad. Running around the neighborhood and it seems worse than after Irene. Three streets closed off in the short run I did today and most houses seems to have at least some branches down.

Walking (Hillbounding) 9:02 [4] 0.6 mi (15:03 / mi) +66m 11:13 / mi

Starting to prepare for the ski season with some hill bounding. Two long hills.

Walking (Ski Walking) 10:33 [4] 0.91 mi (11:35 / mi) +19m 10:53 / mi

Got out my ski poles and did some ski walking as well. Since I only have asphalt hills around, I need to figure out something to put on the tips of the poles to protect them. 4 times up a smaller hill. I could feel that my arms are not used to this.

Saturday Oct 29, 2011 #

12 PM

Running long 1:17:48 [4] 9.81 mi (7:56 / mi) +179m 7:30 / mi

First time under 8 min/mile for this route (improved pace with 6 seconds), and ever for such a long distance. I didn't plan to run fast today, but I was able to keep a good pace and pushed hard towards the end to get under the 8 min/mile pace. I really enjoyed the flat areas, where I could consistently go fast and just keep pumping the legs.

Thursday Oct 27, 2011 #

7 PM

Running warm up/down 3:12 [3] 0.25 mi (12:49 / mi)

Running 41:43 [3] 4.76 mi (8:46 / mi) +13m 8:41 / mi

Went to Stephen for some CSU training. We scrapped the planned training due to the weather and went on a shorter run instead.

Wednesday Oct 26, 2011 #

6 PM

Cycling 20:00 [3] 4.66 mi (4:17 / mi)

Taking it a little bit easier on the stationary bike today. Switched gym days as I am planning to do the training by sgb tomorrow.

Strength 35:00 [3]

Abdominal Machine - 125 lbs, pull down (cable) 60 lbs, Lateral raise (dumbbell) - 2x25 lbs, Wrist Curl - 15 lbs, Reverse Wrist Curl - 10 lbs , Plank, dumbbell Curl 2x30 lbs, Dip 80 lbs, shoulder press 60 lbs

Tuesday Oct 25, 2011 #

7 PM

Running 51:55 [5] 6.64 mi (7:49 / mi) +142m 7:20 / mi

Fast, fast! Obliterated my previous best time on this route. Improved my pace with 9 seconds from the previous best pace back in March.
C • This is good progress 1

Monday Oct 24, 2011 #

5 PM

Cycling 30:00 [3] 8.16 mi (3:41 / mi)

Mid-intensity for the cycling today at the gym.
C • Ski Gear 2

Strength 25:00 [3]

Lat Pulldown - 100 lbs, Pec Fly - 120 lbs, Back Fly - 90 lbs, Abdominal Machine - 125 lbs, Dumbbell lunge - 2x30 lbs, Pull down (cable) - 60 lbs, 45 Degree Hyperextentions - 25 lbs

Sunday Oct 23, 2011 #

7 AM

Orienteering 1:04:49 [3] 3.74 mi (17:20 / mi) +110m 15:53 / mi

Waking up controls and attaching punches.

Orienteering 8:52 [3] 0.62 mi (14:18 / mi) +28m 12:32 / mi

Picking up smashed glass bottle by a control.
2 PM

Orienteering 40:50 [3] 2.48 mi (16:28 / mi) +34m 15:48 / mi

Picking up controls.

Saturday Oct 22, 2011 #

Orienteering 2:05:00 [2] 4.0 mi (31:15 / mi)

Setting controls for long.

Orienteering 41:00 [3] 1.9 mi (21:35 / mi)

Picking up controls from middle.

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 

Thursday Oct 20, 2011 #

5 PM

Running 15:00 [5] 2.18 mi (6:53 / mi)

Tried to go for a fast 5k on the tread mill, but was only able to do 2.18 miles. I was weak, though some mitigation that it was the fastest pace I have ever gone for 2+ miles.
C • Speedy 5

Running 10:00 [3] 1.23 mi (8:08 / mi)

After taking a break, I ran for another 10 minutes to get some more distance.

Strength 35:00 [3]

Plank, Seated Row - 100 lbs, Pec Fly - 120 lbs, Back Fly - 90 lbs, Abdominal Machine - 125 lbs, Dumbbell lunge - 2x20 lbs, Captains Chair, Bench Press - 105 lbs, Dip Assisted - 80 lbs

Tuesday Oct 18, 2011 #

6 PM

Running 53:18 [4] 6.64 mi (8:02 / mi) +144m 7:31 / mi

One of my faster runs on the 6.6 mile route from my house. My leg was still irritated but it felt better enough to go for the run. I hope I made the right decision, since I don't want to end up like Alex or Phil.
C • Träning 3

Monday Oct 17, 2011 #

5 PM

Cycling 20:00 [1] 4.16 mi (4:48 / mi)

My leg hurt below the knee on the left side on the left leg so I took it extra easy today. Probably some mild joint inflammantion.

Strength 20:00 [3]

Pull down (cable) - 60 lbs, Pec Fly - 115 lbs, Back Fly - 85 lbs, Abdominal Machine - 140 lbs, Lat Pulldown - 100 lbs, Plank

Sunday Oct 16, 2011 #

10 AM

Orienteering race 2:19:18 [4] 8.4 mi (16:35 / mi) +606m 13:32 / mi

Went out to Mt Norwottuck in Amherst. A fairly good run without any major misses, but probably still lost 10 minutes on bad route choices. I was way round about going to both 6 and 10. I also did minor things on 6 and 16. For 6 I came too far west and had to struggle through a lot of greenery and for 16 I hit the trail after the split and started to climb my way up to the peak before turning around. Add another 3-4 minutes for those things.

So all in all, the orienteering was pretty good, though the course took a beating out of me with all the climbing so that was by far the biggest factor being behind Ali by 27 minutes.

Forgot to shut off my GPS watch for 36 seconds. My official time is 138:42.

Blue - Splits

Saturday Oct 15, 2011 #

10 AM

Orienteering 1:15:21 [3] 4.23 mi (17:49 / mi) +118m 16:23 / mi

Checking out control locations in the fells for the meet next week.

Friday Oct 14, 2011 #

6 AM

Running warm up/down 17:23 [2] 1.92 mi (9:04 / mi) +41m 8:30 / mi

Running hills 11:07 [4] 0.77 mi (14:26 / mi) +53m 11:54 / mi

Did a morning run for once and did some hills. Too early in the day, so I only did three hills, though pretty long ones. 30m climb for 0.125 miles:

67 seconds, 60 seconds (8 min/mile) and 64 seconds.

Running warm up/down 5:46 [2] 0.46 mi (12:32 / mi) +11m 11:40 / mi

Wednesday Oct 12, 2011 #

6 PM

Running 36:15 [3] 4.15 mi (8:44 / mi) +80m 8:15 / mi

Short and easy run. Want to make sure I don't go too fast so I can recover.

Tuesday Oct 11, 2011 #

6 PM

Running 54:49 [4] 6.62 mi (8:17 / mi) +134m 7:47 / mi

Very tired legs from the activities last weekend, but pretty happy with my pace. The cool weather helped a lot.

Monday Oct 10, 2011 #

1 PM

Orienteering 43:47 [2] 1.94 mi (22:36 / mi) +135m 18:35 / mi

Put out the remaining streamers at Prospect Hill.

Sunday Oct 9, 2011 #

9 AM

Orienteering race 2:10:48 [4] 7.31 mi (17:53 / mi) +211m 16:25 / mi

Pretty horrible day orienteering wise. Brendan almost beat me walking the course. Did major misses on 1, 9 and 19 totalling close to 20 minutes. I am usually a stronger orienteer than a runner, but today it was the orienteering that was awful.

Quickroute: https://picasaweb.google.com/lh/photo/jaU6aHiuxjlx...

Sunday Blue - Splits

Saturday Oct 8, 2011 #

Event: UNO Boulder Dash 2-Day Classic A-Meet
 
12 PM

Orienteering race 1:32:51 [4] 5.51 mi (16:51 / mi) +83m 16:06 / mi

Did fairly well on day 1. Got tired towards the end, but mainly did smaller misses. The largest was probably going the path around for 7.

Quickroute: https://picasaweb.google.com/lh/photo/FGdRE45SaJiW...

Saturday Blue - Splits

Wednesday Oct 5, 2011 #

6 AM

Cycling 25:00 [3]

Doing the same as Monday, but much harder to wake up with the jet lag wearing off.

Elliptical 10:00 [3]

Strength 20:00 [3]

Plank, dumbbell press 2x30 lbs, dumbbell Curl 2x30 lbs, dumbbell kickback 20 lbs, dumbbell shrug 2x30 lbs

Tuesday Oct 4, 2011 #

6 AM

Running 42:00 [3] 4.5 mi (9:20 / mi)

I went out before it was light out for a run around San Francisco. SF is very quite at this time in the morning.

My hotel is just by the gate to China town. So I went north on Grant Ave, left on Francisco St, right on Powell St, left on Jefferson St by Fishermans Warf, left up the hill on Hyde St passing the crooked part of Lombard St, left on Washington St, right on Powell St and finally left on Bush St to the hotel.

Easy pace as the blister is still bothering me.
C • Running 1

Monday Oct 3, 2011 #

5 AM

Cycling 20:00 [3]

I went to the gym at the hotel before breakfast. I usually don't like to do that, but it was no problem with the time difference. This was an old style stationay bike, so no fancy stats.
C • Äppelfesten 2

Elliptical 10:00 [3]

Strength 20:00 [3]

Plank, dumbbell press 2x30 lbs, dumbbell Curl 2x30 lbs, dumbbell kickback 20 lbs, dumbbell shrug 2x30 lbs

Sunday Oct 2, 2011 #

Note

My quads are very stiff, and it hurt walking around San Francisco today. I am uncertain about my training schedule this week, but I will try to squeeze things in between sessions and receptions. This should be a light week anyways, trying to recover before two long blue courses next weekend.

Saturday Oct 1, 2011 #

Event: Applefest Half Marathon
 
10 AM

Running race 1:45:54 [5] 13.24 mi (8:00 / mi) +202m 7:38 / mi

I had a great race today. I didn't expect to run faster than the half marathon in Vermont since the course was tougher today, but I did another personal best. I went out on an what I knew was a pretty aggressive pace, but surprised myself that I could keep going with that pace mile after mile.

I felt great for most of the race, but trouble started around mile 8. It was raining today, and I could feel a blister starting around mile 8 and getting progressively worse. I was able to push through most of it, but it was getting pretty intense at the end. I had to walk for 20 seconds towards the end just getting past that (and catch my breath).

It was pretty funny when I went to the medical tent after the race. I told them that I had a blister about a golf ball size in area on the underside of my right foot. They didn't believe me and laughed at the statement, but it was easy enough to proof pulling off my sock. They didn't have any blister patches large enough to cover it.

150 out of 858.
http://www.coolrunning.com/results/11/nh/Oct1_Appl...

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