Attackpoint - performance and training tools for orienteering athletes

Training Log: maprunner

In the last 7 days:

activity	#	time	miles		km		+m	load
run/walk	3	2:02:30	5.47		8.8		143	223.6
orienteer	3	1:25:33	7.85	(10:54)	12.63	(6:46)	37	187.2
cycle	2	1:12:59	11.63	(6:17)	18.71	(3:54)	94	92.5
hike	1	30:00						30.0
sprint drills	1	15:00						15.0
weights	1	15:00						45.0
Total	8	5:41:02	24.94		40.15		275	593.2

1:10

0:00

Sunday May 28 #

9 AM

run/walk 22:30 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 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.

Saturday May 27 #

11 AM

cycle 19:30 5.49 km (3:33 / km) +23m 3:29 / km
ahr:117 max:136

to the arboretum

orienteer (bike) 24:18 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.

cycle 23:30 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 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 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 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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2w, 5d: OK Burcham Park Y
5w, 6d: Sunflower State Games Y
10w, 6d: OK Sprint Univ of Kansas Y
16w, 5d: OUSA 2023 Masters Nationals Y!!
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Training Targets

Jan 1 – Dec 31 (365d) 2023 Annual Goals
Total	265:00:00
actual:	105:50:39	39%
projected:	261:02:05	98%
orienteer	90:00:00
actual:	34:30:28	38%
projected:	85:06:13	94%