Training Log Archive: DWildfogelIn the 7 days ending Jan 8, 2022:
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Saturday Jan 8, 2022 #
Running warm up/down 7:45 [3] 0.75 mi (10:20 / mi)
ahr:136 max:147 shoes: Speedcross 5
Orienteering race 35:46 [5] ** 3.34 mi (10:43 / mi)
ahr:152 max:180 spiked:12/13c shoes: Speedcross 5
Couldn't adjust to the map for the first three minutes - nothing made sense. Fortunately, spotted a control, checked it, it was my #11, so relocated there. Very little time lost the rest of the way. Much more running than orienteering. Still, I enjoyed being out there; some orienteering is much better than none.
Believe I came in first in the 5K by 7 minutes. The other BAOC people who were out there were all in the 10K.
[Orienteering race]
Running warm up/down 6:30 [2] 0.32 mi (20:19 / mi)
ahr:132 max:158 shoes: Speedcross 5
Friday Jan 7, 2022 #
Stretching 4:00:00 [2]
Haven't been logging these, but still doing them every day.
[Stretching}
Thursday Jan 6, 2022 #
Strength exercises 28:00 [4]
2 x hundreds (104)
2 x 15 leg lifts
1 x 16 abductors
1 x 32 adductors
curls: 2 x 6, 25 lbs, ea arm
presses: 2 x 6, 25 lbs, ea arm
3 x 24 low rows
1 x side plank, 40 secs (timed) each side
1 x 10 kettle bell squats, 15 lbs
1 x 8 one-legged squats, each leg
1 x 30 sec hip flexor hold w/theraband, each leg
[Strength exercises]
Wednesday Jan 5, 2022 #
Orienteering (Forest running w/hills) 30:03 [4] 2.35 mi (12:47 / mi) +41m 12:08 / mi
ahr:141 max:162 shoes: Salomon Spikecross 5 GTX
No map, didn't aim for controls; had an idea of which hill I might go up, and did that (and it was a killer, but I kept running, albeit very slowly, all the way.. Prior to that, did the "half-mile" loop I've done in the past for intervals, though I wasn't going nearly that fast - today was 521, while I've done the loop from 413 to 430 when doing intervals.
Ground was soft and wet, but the sun came out and the temp was in the mid-50's, making it quite lovely up there.
[Orienteering Forest running w/hills]
Running warm up/down 6:31 [2] 0.37 mi (17:38 / mi)
ahr:119 max:142 shoes: Salomon Spikecross 5 GTX
Tuesday Jan 4, 2022 #
Strength exercises 16:00 [4]
Interleaved:
2 x hundreds (104)
2 x 15 leg lifts
1 x 15 abductors
1 x 32 adductors
curls: 2 x 6, 25 lbs, ea arm
presses: 2 x 6, 25 lbs, ea arm
2 x 24 low rows
1 x side plank, 35 secs (timed) each side
[Strength exercises]
Monday Jan 3, 2022 #
Note
(rest day)
Sunday Jan 2, 2022 #
Running 5:23 [3] 0.45 mi (11:58 / mi)
ahr:141 max:154 shoes: Salomon Spikecross 5 GTX
Orienteering 32:10 [4] *** 2.22 mi (14:29 / mi) +82m 13:00 / mi
ahr:145 max:169 spiked:14/14c shoes: Salomon Spikecross 5 GTX
Run my Dec 2021 Brown course in the reverse direction (first time). Felt a bit sluggish at first, had intended to really push it, but got going pretty well. Seemed stronger on the hills than I had when I ran the course in the intended direction on Dec 1, only walking a little. Tired over the last few controls, allowed myself to ease off a bit, mostly by not jetting away from controls. Wound up 13 seconds slower than Dec 1.
Having not done those legs before, some navigation was required, though of course I am very, very familiar with the terrain. Interestingly, on many of the legs I took a somewhat different route than I did when running the course in the proper direction.
[Orienteering practice]
Running 6:09 [2] 0.35 mi (17:35 / mi)
ahr:119 max:154 shoes: Speedcross 4