Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mgb

In the 7 days ending Jun 27, 2012:

activity	#	time	miles		km		+m
Walking	1	4:35:50	8.2	(33:38)	13.2	(20:54)	974
Running	4	3:24:42	21.92		35.28		102
Orienteering	2	2:18:42	6.18	(22:27)	9.95	(13:57)	64
Trail Running	1	58:17	6.18	(9:26)	9.95	(5:52)	144
Total	6	11:17:31	42.48		68.37		1284

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Wednesday Jun 27, 2012 #

6 PM

Running 13:53 [3] 1.64 mi (8:28 / mi) +12m 8:17 / mi

Running to the Newton Playground from Ed and Alex's. Legs really heavy today.

Orienteering 15:01 [4] 1.67 mi (8:59 / mi) +6m 8:53 / mi

First course at the playground. Orienteering was easy. New map was fun, only one trail off that confused me (by 13).

Would have been disqualified if this was a race though as I passed one impassable fence that really should be passable, and one gap in the fence that was not on the map.

Running 8:13 [3] 0.85 mi (9:40 / mi) +2m 9:36 / mi

Running as a group to Newton Town Hall.

Orienteering 17:08 [4] 2.03 mi (8:26 / mi) +4m 8:23 / mi

A lot of road running for this one. Obviously even more tired after this one, so I was very slow.

Running 18:21 [3] 1.92 mi (9:33 / mi) +51m 8:50 / mi

Tough two last weeks, so my legs were mush at the end of this.

Newton Center Playground - Splits

Newton City Hall - Splits

Tuesday Jun 26, 2012 #

6 PM

Running warm up/down 6:27 [3] 0.76 mi (8:29 / mi)

MAC -> Track

Running warm up/down 7:12 [3] 0.82 mi (8:47 / mi)

Warming up around track.

Running warm up/down 10:00 [3]

Drills

Running 2:12 [3] 0.26 mi (8:28 / mi) +1m 8:22 / mi

Strides

Running intervals 21:15 [4] 3.14 mi (6:46 / mi)

CSU Intervals. I have started to do more miles, and I now run every day except Fridays. I could feel the fatigue of that today. Especially my right calf feels all spent. I did the full long program though, but not at any blazing speed.

1000m: (1:43.3,1:44.1, 53.0): 4:20.4 (6:59 min/mile)
800m: (1:43.8, 1:43.1): 3:26.9 (6:56 min/mile)
800m: (1:41.9,1:46.6): 3:28.5 (6:59 min/mile)
600m: (1:42.5, 53.0): 2:35.5 (6:57 min/mile)
600m: (1:41.8, 52.6): 2:34.4 (6:54 min/mile)
400m: 1:41.8 (6:47 min/mile)
400m: 1:39.0 (6:36 min/mile)
200m: 44.1 (6:07 min/mile)
200m: 44.6 (6:11 min/mile)

There was a very strong head wind on the finish stretch.

Running 20:00 [3] 1.6 km (12:30 / km)

walking/jogging between intervals.

Running warm up/down 6:58 [3] 0.7 mi (9:57 / mi) +2m 9:52 / mi

Track -> MAC

Monday Jun 25, 2012 #

6 PM

Running 1:00:11 [3] 7.05 mi (8:32 / mi) +34m 8:25 / mi

More forefront running. Frustrated that I am not being able to run faster.

Sunday Jun 24, 2012 #

9 AM

Orienteering (Map hike) 1:46:33 [1] 2.48 mi (42:58 / mi) +54m 40:15 / mi

Going out with Sarah on the Red course from Hollis Town Forest from last Spring (2011). Made sure we had the plan all thought out before going to the next control, and practiced when to take bearing and how to do it with a thumb compass.

Even though it is a red course, the diffucult level is not more than a challenging orange. We did the first 4 controls.

Trail Running 58:17 [3] 6.18 mi (9:26 / mi) +144m 8:48 / mi

Running after our map hike. Pretty warm around 80. Trails in the Town Forest, through the overgrown orchard and then back to the house.

Saturday Jun 23, 2012 #

9 AM

Walking (Hiking) 4:35:50 [3] 8.2 mi (33:38 / mi) +974m 24:34 / mi

The GPS distance is messed up in the mountains, so I added in the official trail distance instead.

We went up Mt Liberty and had planned to continue onto Mt Flume, but at the top we saw a big thunder and rain storm was coming, so we did the smart thing and went back down. The storm was slow coming though, so it seemed like we would make it all the way down. 1 mile left and Sarah says,
" we will even have time to stretch."
She had not even finished the sentence before the sky opened up and the down pour started.

Great outing, even though we did not get both the 4000 footers.

Thursday Jun 21, 2012 #

6 PM

Running 30:00 [3] 3.79 mi (7:55 / mi)

Another hot day, so running at the gym. I am never able to do the same distance in the gym though as outside. Too boring.

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