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Attackpoint - performance and training tools for orienteering athletes

Training Log: Runner99

In the last 7 days:

activity # timemileskm+m
  Running6 4:31:28 30.68(8:51) 49.38(5:30) 749
  Forest Orienteering1 57:47 3.85(15:01) 6.19(9:20) 195
  Stretching2 50:00
  Biking2 20:00
  Sprint Orienteering1 19:15 2.44(7:52) 3.93(4:54) 22
  Total8 6:58:30 36.98 59.51 966
  [1-5]7 6:02:15
averages - sleep:7.5
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TuWeThFrSaSuMo

Sunday Oct 22 #

10 AM

Biking 10:00 [1]

To the train.
11 AM

Sprint Orienteering race (Pearce Estates) 19:15 intensity: (2 @0) + (1:50 @1) + (9:34 @2) + (7:15 @3) + (30 @4) + (4 @5) 3.93 km (4:54 / km) +22m 4:45 / km
ahr:164 max:187

Too many mistakes, didn't warm up and wasn't fully mentally prepared. Taking transite there was a hassle and I was- that's right you guessed it. Late. Again. With 20 min before pickup, I ran it in 20min.

ALllsso Damian ran it in 14:55 wth???? haha I have 4 mins I can improve on, and I literally only made 20s of mistakes. So its all in the legs. (But I felt like I was going at a decent pace, like I wasn't kicking between every control, but I was going relatively fast)






Mistakes:
4 - 5s (confusing fencing)
6 - 10s (misread the paths, need to be more focused and compass)
16 - 3s (small zigzag, Compassss)
27 - 4s (overshot, rockwall hard to see in the tall grass)

I guess on the bright side theres less mistakes than last time.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Picking up some controls.

Biking 10:00 [1]

Biking home, and I was biking with only my left hand on the bike, and my other was behind my back because I was holding a good copy of the map, and didn't want to bend it. Then I was approaching an intersection at a decent speed, and braked with just my left, and due to some laws of physics that I miscalculated, the impulse was distributed unevenly, and my front wheel turned, jammed and I flew over the handle bars wiping out for the first time in forever. Got a bit bruised up, and just grateful I didn't hit my head. Map died by the way. Moral of the story: wear helmets kids.

Saturday Oct 21 #

Note
(rest day)

Was gonna go running today, but two words:
Math, Priorities
Haha jk, but I had like no time today. 8hours of a design project, 4 hours of teaching mapping, and 4 of math HW. that's like the whole day. (I also decided against a 1AM run again, I have a race tomorrow)

On a different note, number wise is it even possible? 2100km logged past 5 years, max 2500km orienteered... in a single year an elite athlete will clock 2100km. Accumulate that over their lifetime, and how much is that? At least tenfold what I've done... Can you catch up in just a year? And what would that mean...?

Friday Oct 20 #

7 PM

Running 32:48 [3] 6.11 km (5:22 / km) +45m 5:11 / km
slept:9.0

Easy jog there, because I didn't know how long its gonna take and how my legs feel.

Forest Orienteering (Edworthy) 31:47 [2] *** 3.19 km (9:57 / km) +195m 7:37 / km

Night-O at edworthy park, insanely hard for the map. Like I was not at all on the ball, for it was a lot harder then I thought that it would be. With the paths being slightly off, and sometimes confusing, then you really had to pay attention to the junctions.

Forest Orienteering (Edworthy) 26:00 [2] ** 3.0 km (8:40 / km)

Lost the gps track for this one. :'( So i'll just draw it out in paint. Corridor_O fairly confusing with the questionable mapping of trails. Probably needs some updates.



Got distracted by some cliffs, but pretty nice and easy.



Dead map after the rain/snow and my scattered brain. Boys and girls let this be a lesson: don't forget your map case.
8 PM

Running 26:28 [3] 5.71 km (4:38 / km) +80m 4:20 / km

Running back home. Picked up the pace by the end a bit.

Stretching 20:00 [0]

Thursday Oct 19 #

Note

Nice, clocked another 16km today. Brutal with the team, really pushed myself at the end. 10 more days left till October is over. 16x10=160
160+175 = 335. If I could fit three 20km days into that then I'd have 350km for the month. We'll see how it goes.
4 PM

Running (Canmore Park) 36:45 intensity: (5:32 @0) + (30:02 @1) + (1:11 @3) 5.51 km (6:40 / km) +74m 6:15 / km
ahr:117 max:149 slept:10.0

Warm up 2 laps around canmore park, feeling some tight muscles but they loosened up a bit.

Running hills 49:40 intensity: (41 @0) + (31:25 @1) + (10:46 @2) + (6:06 @3) + (42 @4) 10.44 km (4:45 / km) +170m 4:24 / km
ahr:146 max:180

(7 hills + 4 flats) x4
Killer workout, was in pain by the end of it. Got running down to 3:00min/km on the last two intervals!!

Running 1:29 [1] 0.23 km (6:30 / km)
ahr:149 max:155

grabbing my shirt

Running 3:56 [1] 0.47 km (8:26 / km) +7m 7:51 / km
ahr:124 max:129

Trying to make it home.
9 PM

Stretching 30:00 [0]

Wednesday Oct 18 #

11 PM

Running (Nose Hill Top) 1:33:22 intensity: (1:00:00 @3) + (33:22 @4) 17.42 km (5:22 / km) +373m 4:51 / km
slept:11.0

Ran around Nose HIll. Wasn't a great run because it was so late, and then I pushed at the end tooo hard.

Tuesday Oct 17 #

Note
slept:0.0 (rest day)

Was finishing up a lab last night, and finished it just before I went to school. Not optimal with the running training.

Running 17:00 [3] 2.5 km (6:48 / km)

Running home from uni because it was cold.

« Earlier

Recent Comments

Recent
Map 3  
3+ days ago
Nice little analysis 2  
All Nighter? 4  
more...

Injuries

R FootOther617+days
complete history

Training Targets

Oct 1–31 (31d)
Running 280km
actual:147.9km52%
projected:208.4km74%
Sprint Orienteering 20km
actual:20.1km100%
projected:28.3km141%
Forest Orienteering 30km
actual:19.8km65%
projected:27.8km92%

Reports

Search Log

 

Zone 1: 100-157
Zone 2: 158-168
Zone 3: 169-177
Zone 4: 178-184
Zone 5: 185-200

QUICKROUTE SCALES:

Forest:
Green = 3:00min/km
Yellow = 7:00min/km
Red = 11:00min/km

Sprint:
Green = 3:00min/km
Yellow = 6:00min/km
Red = 9:00min/km

Mistake Analysis Format:
(control #) |time or distance lost| -
(chosen route distance), alternate route (alt distance), [mistake explanation {specifics} (fastest distance)]

http://michaelsvoboda-runner99.blogspot.ca/

https://www.facebook.com/groups/rocky.mountain.nig...

https://intothemarshes.wordpress.com/

Climbing Terminology:
http://www.climbing.com/skill/climbing-dictionary/



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