Attackpoint - performance and training tools for orienteering athletes

Training Log: Sandy

In the last 7 days:

activity	#	time	miles		km		+m	load
orienteering	2	5:05:42	6.29	(48:35)	10.13	(30:12)	214	96.1
strength & stretching	4	2:48:54						69.3
walking	1	31:50	1.63	(19:29)	2.63	(12:06)	29	8.4
Total	7	8:26:26	7.93		12.76		242	173.8

2:54

0:00

Wednesday Apr 1

Note

Well that was stupid. I fell off a 1" curb at the gas station, rolled my ankle, banged my elbow, strained my wrist, bruised my hand, scraped my knee and bloodied my forehead. Had to lay there for a bit before things stopped hurting enough to get up. Now I'm really going to be sore tomorrow!

C • Shoot!! 4

10 AM

strength & stretching 1:02:39
ahr:123 max:148

Personal training.
Side planks in the mix - my nemesis.

Tuesday Mar 31

Note

The park manager at Merli-Sarnoski is phenomenal. I just asked if it would be okay to streamer one of the bike trails that is hard to follow that we want to use for a beginner course and he volunteered to have his staff go out and blow off the trail to make it more visible!!

9 AM

strength & stretching 45:52
ahr:125 max:143

Circuit class at the gym.
Did not feel particularly strong but got through everything.

Monday Mar 30

10 AM

strength & stretching 31:23
ahr:96 max:129

Easy class. I had no energy today at all and am somewhat sore so even this was a bit of a challenge.

3 PM

walking 31:50 1.63 mi (19:29 / mi) +29m 18:28 / mi
ahr:101 max:115

A slow ambling walk just because the sun was shining and it was warm out!

Sunday Mar 29

Note

Just saw the course lengths for the Brown courses at West Point plus the walks to start and also noted that we get 1:10,000 maps and not 1:7,500. It will be a tough weekend. I wonder if I would have signed up knowing this up front.

C • Yep 8

12 PM

orienteering 2:11:07 2.99 mi (43:53 / mi) +90m 40:09 / mi
ahr:105 max:132

More vetting at Merli-Sarnoski.

Saturday Mar 28

12 PM

orienteering 2:54:35 3.3 mi (52:51 / mi) +124m 47:20 / mi
ahr:107 max:132

Control vetting for the Merli event at the end of April.

Friday Mar 27

strength & stretching 29:00 [3]

Couldn't go to class yesterday and class was cancelled today. So I made myself a little routine of alternating core and glute exercises and did 3 rounds of 40 sec on/20 sec rest of 9 things with 1 min rest between rounds.

I haven't done any single leg standups (or whatever I was calling them) in a while, figuring all the squats and stuff I was doing at the gym were a good substitute and turns out they are. Did the single lag standups on each leg as two of the things and they were a piece of cake. Woohoo!!

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