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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Nov 9:

activity # timemileskm+m
  Orienteering3 2:32:30 5.98 9.62 7710 /13c76%
  running2 1:46:45 10.29(10:22) 16.56(6:27) 63
  weights1 1:00:00
  Total6 5:19:15 16.27 26.18 14110 /13c76%
  [1-5]6 4:44:02
averages - weight:160lbs

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Saturday Nov 9 #

Orienteering 37:00 [3]
shoes: VJ Falcon

Putting up and taking down controls for night-O meet. GPS was a little wonky so I estimated the total time. Successful meet except for one control being stolen.
3 PM

Orienteering 8:41 intensity: (7:26 @0) + (13 @1) + (1:01 @2) + (1 @3) 0.39 mi (22:15 / mi)
ahr:95 max:131 shoes: VJ Falcon

Orienteering 13:55 intensity: (10:30 @0) + (1:53 @1) + (1:31 @2) + (1 @3) 0.74 mi (18:48 / mi)
ahr:100 max:131 shoes: VJ Falcon

Friday Nov 8 #

11 AM

weights (Gym) 1:00:00 [3]

I know it's good for me. I just wish it were more fun.

Thursday Nov 7 #

9 AM

running 50:59 intensity: (4:02 @0) + (1:22 @1) + (6:31 @2) + (18:23 @3) + (20:41 @4) 5.0 mi (10:12 / mi) +36m 9:58 / mi
ahr:139 max:151 weight:160lbs shoes: Asics GT2000 7

Explored a few new paths in the cemetery. Light snow falling for the first time this season.

Tuesday Nov 5 #

10 AM

running 55:46 intensity: (8:15 @0) + (4:29 @1) + (8:06 @2) + (26:56 @3) + (7:59 @4) + (1 @5) 5.29 mi (10:33 / mi) +27m 10:23 / mi
ahr:132 max:158 shoes: Asics GT2000 7

Recovery run. Two easy laps of the golf course.

Sunday Nov 3 #

10 AM

Orienteering race 1:32:54 intensity: (5:00 @0) + (17:57 @1) + (19:39 @2) + (30:57 @3) + (17:03 @4) + (2:18 @5) ***** 4.85 mi (19:09 / mi) +77m 18:15 / mi
ahr:135 max:176 spiked:10/13c shoes: VJ Falcon

The Long event of the Ontario Championships. Had a better run than in the middle in the same terrain. Used the thumb compass but not sure if that made a difference. I just found it easier to read the map. Lost the most time on control 4 because I got on the wrong ridge. Nominal distance was 5.5 km. Pace = 16.9 min/km.

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