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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Oct 17:

activity # timemileskm+m
  Mountain Bike2 3:02:17 42.22(4:19) 67.95(2:41) 395
  Orienteering1 2:51:36 8.3(20:40) 13.36(12:51) 398
  Running3 1:38:18 10.03(9:48) 16.14(6:05) 117
  Spinning1 1:05:22 15.19(4:18) 24.45(2:40) 406
  weights1 20:10
  Paddling activity1 17:25 1.24(14:01) 2.0(8:43)
  Total6 9:15:08 76.99 123.9 1316
  [1-5]6 9:04:55

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Saturday Oct 17 #

12 PM

Running 14:27 intensity: (2 @0) + (4:26 @1) + (8:57 @2) + (1:02 @3) 1.07 mi (13:30 / mi) +29m 12:27 / mi
ahr:129 max:144

Warmups and stretching before the meet.

Orienteering 1:58:42 intensity: (6:13 @1) + (45:42 @2) + (34:13 @3) + (16:25 @4) + (16:09 @5) 6.37 mi (18:38 / mi) +321m 16:07 / mi
ahr:144 max:169

Short version...crisis of confidence led to a shortened circle which led me to the S/F area with 25 minutes, did an out and back to a 50 pointer.

Need to figure out how to 1) be more consistent and 2) how to sort rogaine plans.

I also think I was spooked by my wavering wander to 93 and last 2 attempts at being on time.

NEXT DAY NOTES: :)

Got to the meet and mentally noted to do a warmup, when I get the map just chose a first control and plan the rest of my route from there.

Got to the S/F and saw people planning routes -- well then! I looked at the map and just couldn't see what to do and I brought a marker to mark off points but not to hihglight a route. I got one in my head, but never had the intent to clear, I couldn't judge the distance. Got started to my first control, blew past my next two and then said I needed to get better control. Hit 53, undershot 54 (I just couldn't seem to make sense of it, bad AP location), 84 was fine, 90 wobbly, then on to 54 and 83 which seemed to go OK.

Then 93 was just a wobbly mess. I saw 73, and decided to get 93 but wasn't willing to go further out because I was so worried about time and my sketch approach for 93. Booked it to 80, 79, 82 and paused to think about 58/59 but was worried about my nav, so went to 91, 48, then picked up 78, 35, 38, 37 and had 25 min at this time, ran all the way out to 58 (slight wrong turn on a trail), then booked it back to 31 and F.

Need to work on:
Route choice
Route planning
Green Light/Red Light
Confidence

Orienteering 52:54 [1] 1.93 mi (27:25 / mi) +77m 24:23 / mi
ahr:105 max:134

Friday Oct 16 #

4 PM

Mountain Bike 1:45:28 [1] 24.39 mi (4:19 / mi) +139m 4:15 / mi
ahr:113 max:136

Thursday Oct 15 #

7 AM

Running 43:06 intensity: (1:07 @0) + (1:12 @1) + (12:00 @2) + (22:55 @3) + (5:52 @4) 4.55 mi (9:28 / mi) +47m 9:11 / mi
ahr:143 max:157

Everything has to be short these days. Work is over the top and may be will be for a while.

Paddling activity 17:25 intensity: (4:56 @1) + (12:04 @2) + (25 @3) 2.0 km (8:43 / km)
ahr:128 max:137

Wednesday Oct 14 #

6 AM

Spinning 1:05:22 intensity: (6 @0) + (29:03 @1) + (19:05 @2) + (12:08 @3) + (5:00 @4) 15.19 mi (4:18 / mi) +406m 3:58 / mi
ahr:133 max:157

Tuesday Oct 13 #

7 AM

Running 40:45 intensity: (23 @0) + (27 @1) + (7:30 @2) + (25:04 @3) + (6:31 @4) + (50 @5) 4.41 mi (9:14 / mi) +41m 8:59 / mi
ahr:145 max:161

Wrist HR....floated high. Seems to be 7-10bpm avg higher?

weights 20:10 [1]
ahr:124 max:152

Sunday Oct 11 #

3 PM

Mountain Bike 1:16:49 intensity: (8:35 @0) + (53:23 @1) + (11:14 @2) + (3:37 @3) 17.83 mi (4:18 / mi) +256m 4:07 / mi
ahr:115 max:140

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