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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: miclaraia

In the 7 days ending Mar 27, 2015:

activity # timemileskm+m
  Orienteering5 2:49:51 15.47(10:59) 24.9(6:49)
  Running5 2:04:36 16.31(7:38) 26.25(4:45)
  Weight Room2 1:00:00
  Track1 3:02 0.75(4:04) 1.2(2:32)
  Total11 5:57:29 32.53 52.35

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Friday Mar 27, 2015 #

7 AM

Running 16:11 [3] 3.46 km (4:41 / km)
shoes: Nike Free 4.0 Green

Shake out run the morning of the sprint. Wanted to run and see how my IT band was doing, thankfully it didn't hurt much at all after I started going, and a good roll before and after helped with that too.
3 PM

Running warm up/down 12:03 [2] 2.08 km (5:48 / km)
shoes: Nike Free 4.0 Green

Warm up before the sprint. Had a crisis in the middle of my warm up because I was unsure if I should wear my Free's or my XTalons. I ended up switching to thicker socks and my XTalons right before the race. Almost missed my start too. Business as usual I guess.
4 PM

Orienteering race 22:25 [5] 5.06 km (4:26 / km)
shoes: Inov8 X-Talon 212 2013

Grabbed the wrong clue sheet, so that definitely didn't help me. I figured out why my clue numbers weren't matching up with the controls right around #3, and from then on I resolved to just unfolding my map every three or so controls. This cost me a couple seconds here and there because of lost map contact and having to reorient and find myself on the map every time, but I think I pulled it off well enough.

Lost some time on 11 because I fell into the trap. Going right past 19 definitely would have been faster, but I tried to go through the middle and hit the wall back there.

Going into number 12 I had my map unfolded to read the next few numbers, so I didn't have 13 planned out completely and didn't have look ahead to find the exit direction. Took the slower route choice and then ran right past the building I wanted to turn at. Lost me about ~20 seconds.

Thursday Mar 26, 2015 #

Note
(rest day)

Travel to Flying Pig

Wednesday Mar 25, 2015 #

3 PM

Running long 45:34 [3] 10.07 km (4:31 / km)
shoes: Asics Gel-1170

Yay long runs.

Weight Room 30:00 [3]

FitNotes Workout - Wednesday 25th March 2015

** Split Jerk **
- 75.0 lbs x 6 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 6 reps

** Broad Jumps **
- 3 reps
- 3 reps
- 3 reps

** Box Step Ups **
- 105.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps

** Hamstring Curl **
- 105.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 120.0 lbs x 8 reps

** Box Jump Down **
- 6 reps
- 6 reps
- 6 reps

** Incline Bench Press **
- 85.0 lbs x 6 reps
- 85.0 lbs x 6 reps
- 75.0 lbs x 6 reps

** Bent Over Row **
- 75.0 lbs x 6 reps
- 100.0 lbs x 6 reps
- 75.0 lbs x 6 reps

** DB Lateral Raise **
- 15.0 lbs x 6 reps
- 15.0 lbs x 6 reps
- 15.0 lbs x 6 reps

** Double Crunch **
- 0 rep

Tuesday Mar 24, 2015 #

5 PM

Running warm up/down 12:15 [1] 2.24 km (5:28 / km)
shoes: Nike Free 4.0 Green

Warm up run before my 800 race. I started warming up way too early for my race, like almost 2 hours before. For some reason I just really wanted to start warming up without realizing how much time I had. The 800 was scheduled to start at 6:40, but that's the first heat of the girls, and there were a lot of teams here today. I could have started my warm up right as the first girl's heat started and been totally fine. Lesson for next time is to look at the heat sheets of my race and the races before mine.
6 PM

Track race (800m Race) 2:08 [5] 0.8 km (2:40 / km)

Wasn't terrible, definitely wasn't good either though. Right from the start I should have booked it, but I kind of hung back a little and sank into third, moving up to second on the first back stretch. Everyone beforehand was telling me that people would take it out too fast and I should hang back a little the first two laps. I did that, but I think it would have been better for me to go out the first half and hang on for the second. I made up at least 50 meters of distance to the leader in the second half of the race and nearly caught him, but I didn't go hard enough in the first half. Definitely gonna go harder next time. And do a shorter warm up.

Track race (4x400) 54 [5] 0.4 km (2:15 / km)

Not sure exactly about my time, but I think that's what I was able to pull off. Unfortunately this means I'll probably have to run the 4x400 for the rest of the season. Not exactly sure that I'm excited about that.

Monday Mar 23, 2015 #

3 PM

Running (CT) 38:33 [3] 8.4 km (4:35 / km)
shoes: Nike Free 4.0 Green

Ran County Market. My IT Band got kind of tight around half way through the run, but I got a chance to stretch it out at a red light and it didn't bother me too much after that.

Weight Room 30:00 [3]

FitNotes Workout - Monday 23rd March 2015

** Hang Clean **
- 115.0 lbs x 8 reps
- 115.0 lbs x 7 reps
- 115.0 lbs x 7 reps

** Back Squat **
- 155.0 lbs x 8 reps
- 155.0 lbs x 8 reps

** Plank **
- 60 reps
- 60 reps

** DB RDL **
- 35.0 lbs x 8 reps
- 35.0 lbs x 8 reps

** Flat Barbell Bench Press **
- 0 rep

** Pull Up **
- 0 rep

** Side Plank **
- 0 rep

** Toe Touches **
- 0 rep

** DB Weighted Glute Bridge **
- 85.0 lbs x 7 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps

Sunday Mar 22, 2015 #

8 AM

Orienteering 55:58 [3] 8.73 km (6:25 / km)
shoes: Inov8 X-Talon 212 2013

Had a really good run today.
9 AM

Orienteering warm up/down 7:38 [3] 0.82 km (9:19 / km)
shoes: Inov8 X-Talon 212 2013

Saturday Mar 21, 2015 #

8 AM

Orienteering warm up/down 5:51 [2] 0.99 km (5:55 / km)
shoes: Inov8 X-Talon 212 2013

9 AM

Orienteering race 1:17:59 [3] 9.3 km (8:23 / km)
shoes: Inov8 X-Talon 212 2013

Today was not about pushing hard. My IT-Band is still more injured than recovered, it's cold, it's snowy, and I was unprepared for the weather. The sun came out fully right before my start, so for some reason I thought it'd stay nice throughout my race, and I took off my gloves and baselayer. Unfortunately the moment I started the sun went back behind the clouds and I was freezing the entire time.

Today I wanted to focus on nailing the controls. I wanted to have a plan to every control, hit my attackpoint and then get the control with no mistakes. I more or less got that right. I didn't have any major mistakes on the course, with my only grievance being that I got so cold that I couldn't hold my map or compass properly anymore. Hopefully I won't be dumb pretending it's warm tomorrow and have a good proper race.

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