Attackpoint - performance and training tools for orienteering athletes

Training Log: X8A7

In the last 7 days:

activity

time

miles

Orienteering

1:49:44

9.74

(11:16)

15.68

(7:00)

Roller Ski Poles Only

1:41:00

13.47

(7:30)

21.68

(4:40)

Road Bike

1:31:00

23.6

(3:51)

37.98

(2:24)

Rollerski Classic no poles

19:00

2.24

(8:29)

3.61

(5:16)

Trail Run

15:00

1.51

(9:56)

2.43

(6:10)

Total

5:35:44

50.56

(6:38)

81.37

(4:08)

2:04

0:00

Sunday Aug 13 #

Roller Ski Poles Only 1:41:00 [1] 13.47 mi (7:30 / mi)
ahr:126

At J-Jones neighborhood, did all DP with just a bit of KDP to get up the steeper hills. At about an hour, hit the Rt 34 trail and did legs only to break things up.

Rollerski Classic no poles 19:00 [1] 2.24 mi (8:29 / mi)
ahr:117

Saturday Aug 12 #

Trail Run 15:00 [1] 1.51 mi (9:56 / mi)
ahr:125

warmup

Orienteering 47:44 [4] 5.25 mi (9:06 / mi)
ahr:165 max:181

Round Mt. red course, 8km straight line. It was a good run. I ran a bit conservative to protect the Achilles, i.e. ran a bit flat footed and had no discomfort. #1 I was right next to the right boulder and didn't see it so had to loop around, going to 6 I couldn't see the fence and thought maybe it wasn't there and was concerned about going on to the private property, but eventually saw the fence corner. Going to 10 this guy came out of nowhere (I think I passed him going to 9 but he decided to start hammering) and passed me. I figured either he'll die (if he started behind me) given he was clearly maxed out, or he's phenomenal and I shouldn't worry about him for that reason either. I think ignoring him was a good move as I did pass him back going to 11 and never saw him again (splits will be interesting to see). 13-15 I could not keep a compass line for some reason, was really lucky to see 15 as I wasn't sure where I was exactly, the rock features didn't look right (on control pick up looked at the area again and it still didn't make sense). Going to 17 got off bearing again. Fun course, but we avoided the really challenging rocks in the south.
Quickroute: https://www.flickr.com/photos/98725947@N05/3639649...
Results: http://www.rmoc.org/index.php?option=com_content&v...

Orienteering 1:02:00 [1] 4.49 mi (13:49 / mi)
ahr:124

Visited some more controls, then picked up controls. Heading back I died and started to bonk, fortunately the snacks were still out when I got back and I stuffed my fat little face with junk snacks until recovered.

Red - Splits

Friday Aug 11 #

Road Bike 1:31:00 [2] 23.6 mi (3:51 / mi)
ahr:133

Had to go down to the hive, so took the opportunity to ride part of the iconic Lefthand Canyon. Probably made it close to 3/4 of the way to Ward. The garmin got turned on started kicking around my bag, so by the time I got to it 8 hours later, the battery was almost dead. So I just started 10 min before the turn around so I knew where that was and had some idea of my HR, assumed 150 average going up, 100 going down. I was just getting into level 3 a bit (>160) before the turn around. Turned around at an hour and it was almost exactly twice as fast on the way down. I don't like, nor am I good at the decent. Started at 5600', turned around at 7840'. So about 12 mph average going up, about 24 mph average going down.

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