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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending May 7, 2017:

activity # timemileskm+m
  Running6 3:24:03 21.78(9:22) 35.05(5:49) 254
  Bouldering2 1:17:00
  Forest Orienteering1 1:00:36 6.27(9:40) 10.09(6:00) 219
  Climbing2 59:00
  Sprint Orienteering2 36:30 4.6(7:56) 7.41(4:56) 135
  Total8 7:17:09 32.65 52.55 608

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MoTuWeThFrSaSu

Sunday May 7, 2017 #

10 AM

Running warm up/down 14:01 [1] 2.84 km (4:56 / km) +30m 4:42 / km

To the track.

Running tempo 20:00 [4] 5.1 km (3:55 / km) +21m 3:50 / km

Around the University. T'was hard for me...

Running 7:56 [1] 1.36 km (5:49 / km)

Back to the track from the tempo.

Running 5:50 intensity: (4:30 @1) + (1:20 @5) 0.83 km (6:59 / km)

4x150m accels

23.2
22.8
21.3
20.8

Running 11:19 [2] 1.58 km (7:11 / km) +16m 6:51 / km

jogging over to the map

Sprint Orienteering hills (Foothills Hospital) 21:02 intensity: (16:02 @3) + (5:00 @4) *** 4.16 km (5:04 / km) +116m 4:27 / km

Nice course, ran up the hill like 5 times :( . I think I got a low key brain freeze, and I definitely didn't learn my lesson from Italy, where my map disintegrated before my eyes in the rain.

Running warm up/down 12:39 [2] 2.43 km (5:12 / km) +30m 4:54 / km

Home from the map.
4 PM

Running 17:48 [2] 3.38 km (5:16 / km) +27m 5:04 / km

Running to stronghold via train

Bouldering warm up/down 17:00 intensity: (10:00 @3) + (5:00 @4) + (2:00 @5)

Warmed up, and got a C7!!! Probably was a easy one....

Climbing 29:00 intensity: (20:00 @3) + (5:00 @4) + (4:00 @5)

Almost got a 5.12- good stuff. Then did sesame streets on a 5.10- (the paiiiin) Finally put up a rope on a 5.11- for Tyson.

Bouldering 20:00 [2]

Messing around on the circuit (almost got it all).
8 PM

Running 17:08 [2] 3.12 km (5:30 / km) +46m 5:07 / km

running home via train

Saturday May 6, 2017 #

10 AM

Forest Orienteering (Prairie Opener) 1:00:36 [4] **** 10.09 km (6:00 / km) +219m 5:25 / km

There were some cows at the beginning of the course, and I had to walk through/around them to avoid getting trampled so I lost 3-4 min due to that. Made a mistake to 1, because there was a new cut-line that wasn't mapped. The end of 5 wasn't executed well, I could have come more from the left. On 11 I lost about 5 seconds because the depression was full of water, and it was marked as a dry one on the map. For the rest I was had a good amount of flow.

Made more mistakes on the MRU sprint course this week lol!

Friday May 5, 2017 #

4 PM

Bouldering 40:00 [3]

Almost got a C7, didn't get like any C6's...

Climbing 30:00 [4]

Climbed a few 5.11s at stronghold cheating on most of them, and some tens.

Thursday May 4, 2017 #

7 PM

Running 12:52 [3] 1.28 km (10:01 / km) +12m 9:34 / km

Running 4:39 [5] 1.56 km (2:59 / km)

Track race, took it relatively easy, can probably go a bit faster?

Running 4:38 [3] 0.91 km (5:07 / km) +6m 4:57 / km

Wednesday May 3, 2017 #

3 PM

Running warm up/down 10:47 [3] 1.72 km (6:17 / km) +27m 5:50 / km

Jog to map.

Sprint Orienteering 15:28 intensity: (5:00 @3) + (10:28 @4) ***** 3.25 km (4:45 / km) +19m 4:37 / km

Test running course at MRU part 2, and gotta say its really good. You could literally hold JWOC there. Made about 3 solid mistakes losing almost a minute of time. Will be great for training.

Running 7:16 [3] 1.12 km (6:29 / km)

And running back.

Tuesday May 2, 2017 #

5 PM

Running warm up/down 17:18 [3] 2.62 km (6:36 / km) +20m 6:21 / km

Running 39:52 [3] 5.19 km (7:41 / km) +18m 7:33 / km

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