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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Oct 29, 2017:

activity # timemileskm+m
  Running5 5:46:32 38.76(8:56) 62.38(5:33) 910
  Biking1 53:14 25
  Forest Orienteering2 48:39 3.29(14:47) 5.29(9:11) 120
  Total6 7:28:25 42.05 67.67 1055
  [1-5]6 6:29:28
averages - sleep:4

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MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

Running 30:00 [3] 5.0 km (6:00 / km)

Control setting for my event.




.
C • Volunteering - course design and setup 1

Saturday Oct 28, 2017 #

12 PM

Running 22:59 [3] 3.66 km (6:16 / km) +50m 5:52 / km

Warming up around the course, legs did not feel the best.

Running race (Stewart Cup) 39:08 [4] 10.01 km (3:55 / km) +160m 3:37 / km

First 10km race EVER lol. My new PB :D. Enyways I was aiming for 40min and was pretty happy for getting under that, so it was a success. We'll see how much I can cut it down by the end of the year.

Running 7:22 [3] 1.0 km (7:20 / km) +4m 7:12 / km

Happy to be able to jog this much. Fairly wasted.

Friday Oct 27, 2017 #

6 PM

Biking 53:14 [3] +25m

Forest Orienteering 14:26 [3] 1.53 km (9:27 / km) +14m 9:02 / km

Running the end of my course.

Thursday Oct 26, 2017 #

Note

Mapping for my event on Saturday!!!

C • Looks interesting 2
5 PM

Running warm up/down (Canmore Park) 10:13 intensity: (3:19 @0) + (6:51 @1) + (3 @3) 1.1 km (9:19 / km)
ahr:109 max:149

Running (Canmore Park) 18:01 intensity: (8:27 @1) + (6:56 @2) + (2:38 @3) 3.99 km (4:31 / km) +48m 4:15 / km
ahr:155 max:176

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Tried some L-loops, they went pretty badly. Like I felt fine, but I couldn't run fast at all. Tapering for the race on Saturday!!!! :O

3:40
4:22
5:00
.

Wednesday Oct 25, 2017 #

7 PM

Running 48:35 intensity: (17:27 @0) + (3:58 @1) + (27:10 @3) 7.24 km (6:43 / km) +165m 6:01 / km
ahr:62 max:145

Running to the map, against a big headwind.

Forest Orienteering (Nose Hill Top) 34:13 intensity: (11:43 @0) + (22:30 @3) **** 3.77 km (9:05 / km) +106m 7:58 / km
ahr:58 max:98

Little course that I made and ran at night. Pretty technical, really tried focusing on the map reading and having good techniuque rather than running fast. Had to slow down to make sure I was in the right spot because there was no flagging or anything.

Lots of little mistakes, but nothing too big. Some stopping due to the amibguity.



Mistakes:
3 - 4s going right around the lake (left might have been faster)
5 - 20s really slow entry, should have leaned on compass more
6 - 10s could have been a straighter line
7 - 30s cut through green, forgot how bad it is
8 - 10s attacked from a wrong place, and some hesitation

Compared to pearce estates this was alot harder technically. Also map was at like 1:15,000 so everything was puny.

Running 47:09 intensity: (21:35 @0) + (22 @1) + (25:12 @3) 9.17 km (5:08 / km) +58m 4:59 / km
ahr:61 max:103

Coming back from the map, with the wind to my back, so it was a lot easier :) .

Tuesday Oct 24, 2017 #

Note
slept:4.0

Yesterday bot busy with school again... Today though I finished planning the course for North Glenmore Park. Gonna be lit! Might be some artificial fences.....?

4 PM

Running warm up/down 10:42 intensity: (10:35 @1) + (7 @3) 1.18 km (9:05 / km) +1m 9:02 / km
ahr:136 max:157

warmen up'

Running hills (Canmore Park) 57:44 intensity: (20 @0) + (37:17 @1) + (8:16 @2) + (10:04 @3) + (1:47 @4) 10.9 km (5:18 / km) +263m 4:44 / km
ahr:145 max:183

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12x M loop (850m), went out too fast, but sped up the last few.
.
3:16
3:07
3:10
3:04
3:25
3:36
3:45
3:37
3:42
3:34
3:20
3:04
.

Running 54:39 intensity: (4:33 @0) + (49:09 @1) + (46 @2) + (11 @3) 9.12 km (6:00 / km) +162m 5:30 / km
ahr:130 max:161

Ran up to Nose Hill to see the sunset, pretty nice. Could feel my left calf muscle at the start and it was pretty tight by the end.

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