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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fochdog

In the 7 days ending Aug 27, 2006:

activity # timemileskm+m
  Orienteering3 3:54:17 6.09 9.815c
  Run - Road/Track1 32:30
  Run - Trail/Terrain1 29:00
  Total4 4:55:47 6.09 9.815c
averages - sleep:7.3 rhr:50 weight:174lbs

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Sunday Aug 27, 2006 #

Orienteering race 1:44:34 [4] *** 9.8 km (10:40 / km)
ahr:158 max:178

COC M35 Long.

Pretty happy with effort. My navigation was fairly clean with only one bobble. I relocated in about 1 minute, which was okay.

My physical effort could have been better. i.e. my AHR was a little low at 158 bpm. With my training this year I figure I would like to be in the 165 - 175 range.

Saturday Aug 26, 2006 #

Orienteering 1:31:00 [2] ***

COC M35 Medium

Started off okay, but had multiple issues while on the course ... just cruised in easy second half of course. End up "Missed Punch" status

Wednesday Aug 23, 2006 #

Run - Road/Track warm up/down 12:30 [1]

Run - Road/Track tempo 20:00 [2]
ahr:151 max:163

Tuesday Aug 22, 2006 #

Orienteering intervals 38:43 [4] ***
ahr:169 max:183 15c rhr:47 slept:6.5 weight:174lbs

O' interval on Huron Meadows Map

O' course distance___time_____AHR_______pace_______recovery
_______(km)_________________(bpm)_____(min/km)
________1.5________12:08______168_______8:05_______2:30
________1.4________11:36______172_______8:17_______2:30
________1.3________9:58_______173_______7:40________na

This was a great workout idea I found on:

http://okansas.blogspot.com/2005/09/kim-fagerudds-...

I set up three short O'courses and ran them as an inteval workout. Each course had 4 controls and was set at roughly a "difficult orange" level. This way I could concentrate on effort intensity and still get some practice reading a map at speed.

I didn't hang any bags, but with the with the slightly easier O' level I was very sure of each location.

Run - Trail/Terrain warm up/down 29:00 [2]

Monday Aug 21, 2006 #

Note
rhr:52 slept:8.0 weight:174lbs (rest day)

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