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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dbakker

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running5 6:13:56 37.36(10:01) 60.12(6:13) 1602
  Mapping1 1:41:53 2.14(47:32) 3.45(29:32) 146
  Streching/Rolling3 50:00
  Strength1 40:00
  Armchair-O1 25:00
  Total11 9:50:49 39.5 63.57 1748
  [1-5]7 7:18:56

» now

Sunday Nov 26, 2017 #

11 AM

Running long 1:49:58 intensity: (1:04:40 @1) + (39:38 @2) + (5:40 @3) 14.68 km (7:29 / km) +489m 6:25 / km
ahr:131 max:165

Long and slow run with Rachel and David out to the north beyond Quail Ridge. Absolutely beautiful ponderosa pine forest with a little bit of fir in a few places. We jumped a few fences and bushed wacked (which had almost no bushes the forest was so nice) up to the top of the ridge, did a bit of a loop around some of the peaks on top of the ridge, and then ran back down through the forest. Unfortunately this area is on private land, otherwise would love to make a map of it - even though it is very steep.

Legs were doing well throughout almost all of it, but were hurting a fair bit coming up Academy at the end. Should probably be doing some more stretching and rolling tonight, getting a little behind on that.

And back to the second last grind of the semester... finishing off papers for the final week. I'm almost done by Bio Formal lab - just proofreading and a bit of editing left, but have my entire 8 page Geography assignment to go for Thursday. Gonna be a good week.
11 PM

Streching/Rolling 10:00 [0]

Saturday Nov 25, 2017 #

2 AM

Mapping 1:41:53 intensity: (1:16:53 @0) + (25:00 @1) 3.45 km (29:32 / km) +146m 24:23 / km

A little bit of mapping this morning on Academy Hill, slowly chipping away, but still lots to do on this map. We'll see when the snow comes back, weather is looking good for more mapping this fall, but the next two weeks probably won't have much time for it.
5 PM

Running 25:00 [2] 5.06 km (4:57 / km) +28m 4:49 / km

Run down the hill to church in Rutland.

Running 28:55 [1] 4.96 km (5:50 / km) +128m 5:10 / km

Running back home up the hill.

Friday Nov 24, 2017 #

(rest day)

Legs feeling pretty tired out, so figured I'd take the rest day today, so I can do more on the weekend. Besides, have a lot of papers to finish up for halfway through next week that haven't really been started yet...

Did a bit more drafting of the Kelowna Cultural District Map today. Slowly chipping away at it.

Thursday Nov 23, 2017 #

3 PM

Running 1:31:11 intensity: (17:50 @1) + (40:45 @2) + (32:36 @3) 15.25 km (5:59 / km) +360m 5:21 / km
ahr:144 max:165

Got out of my bio lab early by about 1 hour today, so got to run in the daylight! A nice change!

Ran out to Mt. Baldy (or is it Boucherie? I never can remember), walked up, down through a chunk of the trail network I'd never been on (I've covered almost everything on that hill now), then over on the roads to Glenmore, through some linear parks next to a creek (this was nicer than I thought it was going to be), then back onto the roads and back up through the agricultural land and down the other side, before climbing up and home to the top of Academy Hill.

Legs felt good for the first 12km or so (coicidentally this is how long most of my runs are), but the last 3km or so hurt a fair bit. Need to get this slightly longer run in at least once a week.

While living on the top of a hill provides a great view, it has the unfortunate side effect of making the last bit of your run easier impossible to accomplish.

Finally getting in a consistent training week. This needs to happen more often.
8 PM

Armchair-O 25:00 [0]

Did some armchair-o to procrasinate my homework.

My response to this terrain... uh what?

So I googled it, and it looks like this, talk about cool:

Some good mental gymnastics training wise on this next map, but also a good chance to play "what's not to standard" :)

And finished off in a rather special looking forest. Glad I didn't map this.
11 PM

Streching/Rolling 10:00 [0]

Wednesday Nov 22, 2017 #

Strength 40:00 [1]

Finished my last Chem lab of the semester this afternoon, now I need to finish the write up.

Doing some more home strength. Back to the running routine tomorrow once I finish my bio lab.

Tuesday Nov 21, 2017 #

7 PM

Running 53:10 intensity: (14:00 @1) + (19:26 @2) + (19:44 @3) 8.47 km (6:17 / km) +386m 5:07 / km
ahr:140 max:168

So I threw some age, weight, etc. data into an online generator and it threw out some heart rate zones, but it doesn't quite seem right. Zones today are from the auto-import of heart rate data based on these online zones. I only briefly felt like I got into zone 3 on some of the longer climbs, but definitely not for the 19 minutes and 44 seconds that this says. Looking for suggestions on how to get zones set up properly, or if I have to go get a bunch of testing done for that. I know for a fact that the HRM wasn't reading properly for about the first 7 minutes, so adjusted that section that was zone 0 into zone 1.

Running around Academy Hill. Started late enough in the day after tracking the radar all afternoon and managed to avoid the rain. Everything was wet and really muddy though. Felt pretty slow, legs are tired for no good reason.
9 PM

Streching/Rolling 30:00 [0]

Monday Nov 20, 2017 #

3 PM

Running 1:05:42 [1] 11.7 km (5:37 / km) +210m 5:09 / km
ahr:139 max:164

Easy run around up through Quail Ridge to the northern end. A narrow road that looked accessible on google maps turned out to be private, so turned around and ran down through the airport business park and across the tracks to the old raildway line. South along the undeveloped rail trail under the highway, then up the hill and home.

Dug out the heart-rate monitor for today, didn't actually notice it while running which was nice. Now I just need to figure out how to set up my heart rate zones and whatnot so it import into attackpoint properly.

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