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Attackpoint - performance and training tools for orienteering athletes

Training Log: GlenT

In the last 7 days:

activity # timemileskm+m
  Road Run3 1:50:25 11.61(9:31) 18.68(5:55) 135
  Core and Strength2 1:40:00
  Orienteering1 1:12:06 5.36(13:27) 8.63(8:22) 21616 /17c94%
  Total6 4:42:31 16.97 27.31 35016 /17c94%
  [1-5]6 4:41:18
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Tuesday Mar 28 #

4 PM

Road Run intervals 39:12 intensity: (56 @0) + (2:12 @1) + (4:38 @2) + (21:28 @3) + (6:00 @4) + (3:58 @5) 4.04 mi (9:42 / mi) +42m 9:24 / mi
ahr:133 max:160 shoes: Asics Gel-Nimbus 16

RailTrailtervals. 4 x 500m with 2 min recovery. Target was 2:20/500m (4:40/km, 7:30/mi). Drizzle/light rain and about 50F. Choice was outside in the drizzle or the treadmill with a chance that Fox News might be on the TV. Easy decision. Splits: 222, 224, 217, 220. I think the first two are slightly uphill and the second two are downhill (but it's a railroad grade, so it's pretty flat).

Monday Mar 27 #

Core and Strength (Yoga) 50:00 [2]

Sunday Mar 26 #

11 AM

Orienteering 1:12:06 intensity: (9 @1) + (1:44 @2) + (29:52 @3) + (33:30 @4) + (6:51 @5) *** 8.63 km (8:22 / km) +216m 7:26 / km
ahr:143 max:184 spiked:16/17c shoes: Falcons 7

Red course at DVOA local event at French Creek North. 7.4km, 210m climb. Nice course by Sandy Fillebrown. Great visibility, which always helps with the subtleness of French Creek terrain. 40F and overcast, so mostly OK for running but tough on the organizers who have to sit/stand around in it. Good run with only one real miss on the penultimate control where I didn't aim off properly and it cost me a minute or two. Took navigationally safe routes on a few controls, which I'm sure paid off. Thanks particularly to Sandy F and Janet P and to all those others who helped out.

Saturday Mar 25 #

12 PM

Road Run 33:38 intensity: (17 @0) + (35 @1) + (5:34 @2) + (26:05 @3) + (1:07 @4) 3.57 mi (9:25 / mi) +41m 9:06 / mi
ahr:131 max:146 shoes: Asics Gel-Nimbus 16

Warm(ish) and sprinkly. Wore chest strap HR monitor.

Friday Mar 24 #

Core and Strength (Yoga) 50:00 [2]

Thursday Mar 23 #

3 PM

Road Run 37:35 intensity: (39 @1) + (2:41 @2) + (27:50 @3) + (6:25 @4) 4.0 mi (9:24 / mi) +52m 9:02 / mi
ahr:135 max:146 shoes: Asics Gel-Nimbus 16

Out and back Hopewell with a loop through the development. About 40F and sunny.

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Training Targets

Mar 1–31 (31d)
Core and Strength 6:00:00
actual:3:20:0055%
projected:3:41:2661%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
70mi
actual:70.3mi100%
projected:77.9mi111%
Total [3-5]10:00:00
actual:12:46:47127%
projected:14:08:56141%

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