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Attackpoint - performance and training tools for orienteering athletes

Training Log: emmaS

In the last 7 days:

activity # timemileskm+m
  Orienteering4 4:04:20 19.61(12:28) 31.56(7:45) 484
  Running4 2:40:58 10.46(15:23) 16.83(9:34) 378
  Climbing1 25:00
  Stretching1 15:00
  Total6 7:25:18 30.07 48.39 862
  [1-5]5 6:55:15
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Sunday Feb 17 #

9 AM

Running 15:36 intensity: (6:56 @0) + (6:41 @1) + (1:57 @2) + (2 @3) 0.94 km (16:33 / km) +5m 16:07 / km
ahr:109 max:150 shoes: VJ Bold Sport

Orienteering (race 3 ) 19:06 intensity: (12 @0) + (34 @1) + (17 @2) + (1:20 @3) + (12:39 @4) + (4:04 @5) 3.51 km (5:27 / km) +13m 5:21 / km
ahr:180 max:195 shoes: VJ Bold Sport

Running warm up/down 6:07 intensity: (3 @0) + (26 @1) + (5:38 @2) 0.82 km (7:29 / km) +3m 7:21 / km
ahr:137 max:147 shoes: VJ Bold Sport

Running warm up/down 10:41 intensity: (10 @0) + (8:46 @1) + (1:45 @2) 0.63 km (16:53 / km) +50m 12:06 / km
ahr:123 max:145 shoes: New Balance Summit V2

Orienteering (race 4 bcit) 15:23 intensity: (38 @3) + (13:37 @4) + (1:08 @5) 2.95 km (5:13 / km) +70m 4:40 / km
ahr:183 max:192 shoes: New Balance Summit V2

Didn't feel like I'd ran fast enough during this race, but only had a couple things to improve on: went through 2 stair passages the first run through that area when I should have only gone through one (reading ahead) and then made some weird choices on the second time through there because I'd thought the control was higher up the stairs (visualizing the control circle).
On the control at the foot of the wall, I couldn't figure out which side the foot would be on (visualizing the control circle) - should have considered contours.
Ironically, the things I was trying to focus on were: reading ahead and visualizing the control

Running warm up/down 6:07 intensity: (1:16 @1) + (4:51 @2) 0.68 km (9:04 / km) +8m 8:33 / km
ahr:137 max:149 shoes: New Balance Summit V2

Running warm up/down 7:23 intensity: (1:27 @1) + (5:56 @2) 0.45 km (16:24 / km) +56m 10:07 / km
ahr:135 max:147 shoes: New Balance Summit V2

Orienteering (race 5 bcit) 20:06 intensity: (5 @1) + (15 @2) + (25 @3) + (15:44 @4) + (3:37 @5) 4.0 km (5:02 / km) +15m 4:56 / km
ahr:185 max:196 shoes: New Balance Summit V2

Really had a lot of fun this sprint camp - my favourite one so far
Enjoyed the structure - having just 3 races on the last day was great and let me focus better on the races, plus use what I'd learned earlier on in the trainings. Also having the 2-person relay at the beginning was good since a) it was a good practice race before the real races with the AirSI and everything, b) meeting new people early on in the event and c) not too tired at that point to actually try to run fast.
Also having the first few events not be actual races was was nice for someone like me who hasn't orienteered since ... october?
I also liked that it showed us everything Vancouver has to offer: cute restaurants/etc + tricky layers at lonsdale, quality sprint maps at the uni campuses, ocean-side orienteering at cate's park
All of the races were fun, it was good to have all interesting stuff and having to focus the whole time/ no runners legs.
(Plus it was nice to be injury-free and relatively warm/not too much ice & snow)
Thanks to all the volunteers for putting on such a great event!

Saturday Feb 16 #

9 AM

Orienteering (2 person relay 1) 11:13 intensity: (44 @0) + (30 @1) + (2:20 @2) + (1:04 @3) + (6:35 @4) 1.73 km (6:29 / km) +40m 5:49 / km
ahr:161 max:185 shoes: VJ Bold Sport

Orienteering (2 person relay 2) 11:55 intensity: (9 @2) + (1:01 @3) + (10:45 @4) 1.87 km (6:22 / km) +34m 5:50 / km
ahr:179 max:187 shoes: VJ bold (larger)

Orienteering (control picking training) 28:19 intensity: (23 @0) + (14:00 @1) + (13:26 @2) + (30 @3) 2.33 km (12:08 / km) +22m 11:35 / km
ahr:129 max:152 shoes: VJ bold (larger)

Running warm up/down 9:20 intensity: (5:08 @0) + (4:12 @1) 0.45 km (20:36 / km)
ahr:107 max:123 shoes: New Balance Summit V2

Orienteering (race 1) 18:00 intensity: (21 @0) + (17 @1) + (49 @2) + (9:26 @3) + (6:17 @4) + (50 @5) 3.02 km (5:57 / km) +65m 5:23 / km
ahr:165 max:194 shoes: New Balance Summit V2

Orienteering (training 3 types) 44:35 intensity: (31 @0) + (29:19 @1) + (10:50 @2) + (3:55 @3) 3.89 km (11:28 / km) +94m 10:14 / km
ahr:127 max:163 shoes: New Balance Summit V2

3 PM

Running warm up/down 8:58 intensity: (19 @0) + (4:31 @1) + (4:08 @2) 0.79 km (11:22 / km) +27m 9:42 / km
ahr:128 max:142 shoes: VJ bold (larger)

Orienteering (race 2 ) 37:30 intensity: (15 @0) + (1:54 @1) + (15:57 @2) + (19:16 @3) + (8 @4) 3.19 km (11:44 / km) +100m 10:09 / km
ahr:148 max:172 shoes: VJ bold (larger)

9 PM

Stretching 15:00 [0]

Friday Feb 15 #

7 PM

Orienteering (o-tervals) 38:13 intensity: (15:00 @2) + (8:13 @3) + (15:00 @4) 5.06 km (7:33 / km) +31m 7:20 / km
shoes: New Balance Summit V2

Tuesday Feb 12 #

6 PM

Running 1:36:46 intensity: (1 @0) + (1:01 @1) + (11:53 @2) + (51:56 @3) + (31:55 @4) 12.07 km (8:01 / km) +229m 7:19 / km
ahr:163 max:183 shoes: VJ bold (larger)

This was actually so much fun, despite the -20 and dark factors. Decided to string together Cottonwood Island & LC Gunn, which was awesome. All trails, first part cleared trails and second part less well cleared but through sparkly snow/ snow covered trees so beautiful.
The first bridge was a bit of a slog since it's uphill and not cleared very well, and then after that I had to make it up a hill with waist deep snow.
Also one cool bit at near the end where I was following a random snowshoe trail.

Climbing 25:00 [1]
shoes: La sportiva NAGO climbing

With Alex. All top rope, did a fun black route in the back room

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