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Attackpoint - performance and training tools for orienteering athletes

Training Log: AliC

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:29:03 12.08(12:20) 19.44(7:40) 635
  Running2 1:25:48 10.0(8:35) 16.1(5:20) 68
  Cycling2 52:33 11.3(4:39) 18.19(2:53) 143
  Drills1 6:49
  Total6 4:54:13 33.38 53.72 847
  [1-5]6 4:40:39
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Thursday May 19 #

Note
(sick)

Sylvia came home from school with sniffles and a cough, tested her for Covid, positive. Tested Martin, positive. Tested me and Tom, both positive. So family Covid times here! (And round 2 for Sylvia. Boo Delta not helping at all with Omicron....)

Hopefully we are all well for PNWOF...
8 AM

Running 40:01 intensity: (8 @0) + (3:13 @1) + (36:40 @2) 4.64 mi (8:37 / mi) +68m 8:15 / mi
ahr:144 max:159

Early dentist appointment at 7am. Partway there, realized I forgot my bike lock, so had to have Tom come, with the two kids, and bring the lock. Kinda negates the whole effort of biking there...

Anyways, it was still only 8:30 when I got home, so snuck in a run. Just a jog around, legs started tight from yesterday's track work, but loosened up as I went.

Wednesday May 18 #

12 PM

Running 8:37 intensity: (41 @0) + (7:38 @1) + (18 @3) 0.95 mi (9:02 / mi)
ahr:119 max:133

Drills 6:49 intensity: (5:06 @1) + (1:43 @2)
ahr:129 max:144

Running 37:10 intensity: (48 @0) + (6:28 @1) + (23:19 @2) + (3:50 @3) + (2:45 @4) 4.41 mi (8:26 / mi)
ahr:145 max:176

Track workout! Felt pretty good.

3 x (3 x 400m, 200m roll-on), extra 200m roll-on between sets of 3

83,82,81
83,83,83
83,85,82
So, decent 400 times, but all are from the roll-on, not starting from rest, which is worth a second? two?

Monday May 16 #

2 PM

Cycling 23:25 intensity: (6:24 @0) + (16:46 @1) + (15 @2) 4.49 mi (5:13 / mi) +39m 5:05 / mi
ahr:109 max:141

To Portland State's Lincoln Hall to be a volunteer greeter for ballet studio's performance week. Legs tired from the weekend!
4 PM

Cycling 29:08 intensity: (2:34 @0) + (21:52 @1) + (4:42 @2) 6.81 mi (4:17 / mi) +104m 4:05 / mi
ahr:122 max:144

And back home.

Sunday May 15 #

9 AM

Orienteering 1:17:17 intensity: (2:46 @0) + (19:16 @1) + (53:49 @2) + (1:26 @3) 6.41 mi (12:03 / mi) +237m 10:49 / mi
ahr:138 max:161

Medium advanced @ Teanaway Forks.

Fun times. Two significant bobbles of about 2 min each. Second one, I was spot on, but then something that really appeared to be a trail in the terrain, but was completely absent on the map freaked me out. The first was my drift + then error, had a little detective work to catch the mistake and figure things out...

Saturday May 14 #

10 AM

Orienteering 1:11:46 intensity: (13 @0) + (9:56 @1) + (27:48 @2) + (24:22 @3) + (8:18 @4) + (1:09 @5) 5.67 mi (12:39 / mi) +399m 10:23 / mi
ahr:155 max:182

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