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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Katnap

In the 7 days ending Sep 17, 2016:

activity # timemileskm+m
  Walk / Hike4 4:10:54 4.81 7.74 169
  Cycling2 2:04:43 17.28(7:13) 27.81(4:29) 585
  Orienteering2 57:25 4.24(13:33) 6.82(8:25) 7038c
  Gym Strength1 45:00
  Road Run1 34:52 3.33(10:27) 5.37(6:30) 14
  Gym Cardio1 30:44 6.25(4:55) 10.06(3:03)
  Total11 9:03:38 35.91 57.8 83838c
  [1-5]11 9:00:01

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Saturday Sep 17, 2016 #

Note
(rest day)

Brunch followed by mini chaos followed by a lovely celebration of love :D Weather was too poor to get up to much so I took the bonus day off lol though many were running the Eastside 10km - suckers :P

Friday Sep 16, 2016 #

Note
(rest day)

Thursday Sep 15, 2016 #

11 AM

Walk / Hike 49:10 [1] 3.32 km (14:49 / km) +35m 14:04 / km

Deer Lake Park dog walk with Mom :)
2 PM

Cycling 54:06 [1] 10.0 km (5:25 / km) +135m 5:04 / km

Part of the Demo Forest road with Mom!! Making the most of all this lovely weather and not being called in to work yet. Gotta look for those silver linings ;)

Wednesday Sep 14, 2016 #

10 AM

Gym Strength 45:00 [2]

Various things at the gym with Mom.
1 PM

Walk / Hike 55:00 [1]

w/ Mom and pups
6 PM

Road Run 34:52 intensity: (1 @0) + (29 @1) + (3:05 @2) + (27:33 @3) + (3:44 @4) 5.37 km (6:30 / km) +14m 6:25 / km
ahr:172 max:180 shoes: Old Pink Pair - Nike

Road run from the S&F of the Ambleside WET along the seawall. I didn't feel like orienteering and had "pre-run" the pictures the day before.

Beautiful evening and sunset with a clear view of Mount Baker and the Harvest Moon! Felt like a good casual run and happy my knees didn't hurt as they felt a wee bit sore earlier.

km 1 - 00:06:28
km 2 - 00:06:27
km 3 - 00:06:55 (stopped to sip at the fountain :)
km 4 - 00:06:29
km 5 - 00:06:19

Tuesday Sep 13, 2016 #

11 AM

Gym Cardio (Stationary Bike) 30:44 intensity: (2 @0) + (29:10 @1) + (1:32 @2) 6.25 mi (4:55 / mi)
ahr:135 max:150

Gym w/ Mom
1 PM

Walk / Hike 1:06:44 [1] 4.42 km (15:06 / km) +134m 13:07 / km
shoes: Old Pink Pair - Nike

D-Walk with Mom

Monday Sep 12, 2016 #

11 AM

Walk / Hike 1:20:00 [1]

Walk with mom and doggies
6 PM

Cycling 1:10:37 intensity: (3:34 @0) + (46:59 @1) + (17:26 @2) + (2:38 @3) 17.81 km (3:58 / km) +450m 3:31 / km
ahr:134 max:168

Chill bike ride in and out of the Seymour Demo Forest minus the big hill at the end as we biked from Graeme's.

Sunday Sep 11, 2016 #

9 AM

Orienteering 23:04 intensity: (8 @1) + (41 @2) + (6:24 @3) + (15:38 @4) + (13 @5) 3.35 km (6:54 / km) +43m 6:29 / km
ahr:177 max:187 15c shoes: Old Pink Pair - Nike

SART - Round 4 @ UW Campus - (SI Time 21:57)

Tired, tired legs and lungs. Fought hard to stay close to the group but never seemed to gain on Alison. Luckily our bracket was fast enough that I was able to stay in for the next round.

Some funny minor route choices but overall well done especially on the long ones.

11 AM

Orienteering 34:21 intensity: (5:44 @1) + (7:22 @2) + (21:09 @3) + (6 @4) *** 3.47 km (9:53 / km) +27m 9:31 / km
ahr:161 max:177 23c shoes: Old Pink Pair - Nike

SART - Round 5 @ UW Campus - (SI Time 28:13) (Forgot to stop my watch)

My seed was 41st this final bracket was 40th-45th so I was happy! Map 5 started out alone and I really struggled to push the pace for the last race without a buddy from my bracket.

I really enjoyed the course and then navigation felt really smooth likely due to my slightly slower pace. Love this tournament and can't wait to run SART again!

5 PM

Note

SART - Overall Placements

Saturday:
Time Trial @ Gas Works Park - 41 / 76
Round 1 @ Woodland Park - 53 / 77
Round 2 @ Carkeek Park - 37 / 77
Round 3 @ Seattle Pacific U - 32 / 77

Sunday:
Round 4 @ Wash. U - 43 / 77
Round 5 @ Wash. U - 51 / 74

Seed was 41st and I finished in 45th overall. Successful SART 2016!! Greatly improved from 2015 :D


In 2015 I was seeded 47th and after a very sad mispunch dropped after Round 2 to eventually finish in 61st.

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