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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Nov 21:

activity # timemileskm+m
  Orienteering2 4:12:21 12.23(20:38) 19.68(12:49) 286
  Spinning2 2:50:16 21.08 33.93 292
  Mountain Bike1 2:36:52 36.86(4:15) 59.32(2:39) 299
  Running2 1:31:05 9.92(9:11) 15.97(5:42) 55
  weights3 1:17:16
  Paddling activity1 21:33
  Total7 12:49:23 80.1 128.91 932
  [1-5]7 12:33:30

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Saturday Nov 21 #

1 PM

Mountain Bike 2:36:52 intensity: (1:16 @0) + (50:58 @1) + (1:21:18 @2) + (21:57 @3) + (1:02 @4) + (21 @5) 36.86 mi (4:15 / mi) +299m 4:09 / mi
ahr:128 max:160

Orienteering 1:54:08 intensity: (5:20 @0) + (1:11:01 @1) + (29:42 @2) + (7:30 @3) + (35 @4) 5.02 mi (22:44 / mi) +105m 21:21 / mi
ahr:120 max:154

Michelle and I had planned a hike and Jens surprised us with a fantastic night O practice course. On several legs there were better routes but we decided to take the harder way for practice.

We decided to split the controls, she took the odd number and I took the even. To get to 1, didn't have much of a plan, but landed on going straight across on a bearing with the idea that we would land on the last bit of trail that would take us to the control. Trails and keeping track of distance covered to 2, and at this point, Michelle said that she wanted to go off trail as much as possible from that point forward. So, we did a cross country move to 3 and 4. Used trails mostly to 5. Heading to 6 I got bumped around by the green in there so landed on the paved path to the trail to 6.

Heading to 7 Jens suggested going around. Michelle said "doesn't look that bad" -- for her maybe not but I got stuck in the mud for what seemed like FOREVER. She had to lend a hand to get me out. :)

Took trails to the paved path to 8, and travelled around the green intentionally this time. Then to 9, we took the MTB trails. She did a great job of following that trail! Overshot on the point (my fault) but made our way.

To 10 hard to avoid the trail, the to 11 some uncertainty in the first 50-100m on where to go but she decided to hit the trail and cross up. Spiked it off the main trail!

We were getting a little cold so I suggested we run the trail to just north of the point. Then 13 the trail to the water crossing and the point. To 14 decided to head north and take the trail SE and cut across. I was stunned that I spiked it. In those situations, never sure. Then to 15 went cross country. Thought I saw it, then realized as I looked closer there were three pairs of eyes congregating around the little reflector.

Fun times!

Thursday Nov 19 #

8 AM

Running 40:05 intensity: (32 @0) + (3:00 @1) + (13:02 @2) + (13:53 @3) + (2:26 @4) + (7:12 @5) 4.44 mi (9:02 / mi) +17m 8:55 / mi
ahr:142 max:164

weights 27:13 [1]
ahr:86 max:114

Wednesday Nov 18 #

Note

SMOC Huron Meadows
7 AM

Paddling activity 21:33 intensity: (38 @0) + (5:47 @1) + (12:55 @2) + (2:13 @3)
ahr:128 max:144

weights 16:22 [2]
ahr:109 max:141

Tuesday Nov 17 #

7 AM

Running 51:00 intensity: (8 @0) + (52 @1) + (28:23 @2) + (20:17 @3) + (1:20 @4) 5.48 mi (9:18 / mi) +38m 9:06 / mi
ahr:141 max:155

weights 33:41 [1]
ahr:85 max:113

Monday Nov 16 #

5 AM

Spinning 1:28:19 intensity: (5:17 @0) + (43:50 @1) + (16:19 @2) + (20:58 @3) + (1:55 @4)
ahr:125 max:154

6 AM

Spinning 1:21:57 intensity: (2:12 @0) + (51:39 @1) + (16:35 @2) + (9:31 @3) + (2:00 @4) 21.08 mi (3:53 / mi) +292m 3:44 / mi
ahr:126 max:154

Sunday Nov 15 #

12 PM

Orienteering 1:43:19 intensity: (4:20 @1) + (22:13 @2) + (44:30 @3) + (21:12 @4) + (11:04 @5) 5.8 mi (17:48 / mi) +149m 16:30 / mi
ahr:146 max:162

Orienteering 34:54 intensity: (30 @0) + (25:14 @1) + (6:33 @2) + (2:37 @3) 1.41 mi (24:47 / mi) +32m 23:09 / mi
ahr:119 max:140

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