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Attackpoint - performance and training tools for orienteering athletes

Training Log: maprunner

In the last 7 days:

activity # timemileskm+mload
  run/walk3 2:02:30 5.47 8.8 143223.6
  orienteer3 1:25:33 7.85(10:54) 12.63(6:46) 37187.2
  cycle2 1:12:59 11.63(6:17) 18.71(3:54) 9492.5
  hike1 30:0030.0
  sprint drills1 15:0015.0
  weights1 15:0045.0
  Total8 5:41:02 24.94 40.15 275593.2
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Sunday May 28 #

9 AM

run/walk 22:30 intensity: (17:05 @1) + (5:25 @2) 2.05 km (10:58 / km) +58m 9:36 / km
ahr:115 max:135

I explored the new paths around the lake on west campus on the way to the start.

orienteer 31:15 intensity: (39 @1) + (1:25 @2) + (25:01 @3) + (4:10 @4) 3.2 km (9:46 / km)
ahr:145 max:153

Downhill 4 Route
First running
I drew a longer course for my summer time trial course. I took it pretty easy today because I was tired after a poor night's sleep.
2023-05-28 Downhill 4 route

Saturday May 27 #

11 AM

cycle 19:30 intensity: (16:29 @1) + (3:01 @2) 5.49 km (3:33 / km) +23m 3:29 / km
ahr:117 max:136

to the arboretum

orienteer (bike) 24:18 intensity: (20:57 @1) + (3:21 @2) 6.4 km (3:48 / km) +26m 3:43 / km
ahr:121 max:135

Bike O at the arboretum. I didn't notice that the parking lot at 3 was much longer than mapped, until I downloaded my route. Did a good job of finding 4. More gravel riding than I'm used to but it was still a fun outing.

2023-05-27 Arbo bike O route

cycle 23:30 intensity: (19:41 @1) + (3:21 @2) + (28 @3) 5.73 km (4:06 / km) +34m 3:59 / km
ahr:121 max:141

back home

Friday May 26 #

hike 30:00 [1]

At the dog park with Sandy and Kiri
4 PM

orienteer 30:00 intensity: (7:32 @1) + (11:08 @2) + (10:46 @3) + (34 @4) 3.04 km (9:53 / km) +11m 9:42 / km
ahr:132 max:151

Easy Memory O at Holcom. Despite knowing the park well, this is still a challenge and feels like O training.

Thursday May 25 #

4 PM

run/walk 30:00 [3]

Weight workout in the basement. I
was supposed to see my trainer today but I canceled since our sewing group outing was running long. We met for lunch and then went to a cool fabric shop in Topeka. It was a lot of fun to hang out with the group for several hours, and talk with the shop owner and staff about all things fabric and garment sewing. A great way to kick off a 4-day weekend, and inspired me to get into my sewing room tonight.

Wednesday May 24 #

3 PM

run/walk 1:10:00 intensity: (36:44 @1) + (30:54 @2) + (2:22 @3) 6.75 km (10:22 / km) +85m 9:45 / km
ahr:126 max:142

Ugh, this felt hard. I kept trying to run (on flats or downhill) and I could barely make it 100 meters at a time. Just no energy today. Probably too soon after Sunday's event.

Tuesday May 23 #

1 PM

cycle 29:59 intensity: (18:55 @1) + (9:57 @2) + (1:07 @3) 7.49 km (4:00 / km) +38m 3:54 / km
ahr:120 max:143

Took the folding bike to Burroughs's Creek trail to check out the new sections near Hobbs Park and the train depot.
4 PM

weights 15:00 [3]

sprint drills 15:00 [1]

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Training Targets

Jan 1 – Dec 31 (365d)
2023 Annual Goals
Total 265:00:00
actual:105:50:3939%
projected:261:02:0598%
orienteer 90:00:00
actual:34:30:2838%
projected:85:06:1394%

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