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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dbakker

In the 7 days ending Feb 17, 2019:

activity # timemileskm+m
  Orienteering6 3:52:08 19.74(11:45) 31.77(7:18) 380
  Running8 2:43:27 4.8 7.72 46
  Stationary Biking2 1:25:00
  Strength2 20:00
  Total12 8:20:35 24.54 39.5 426
  [1-5]12 8:12:37

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MoTuWeThFrSaSu

Sunday Feb 17, 2019 #

9 AM

Running 17:35 intensity: (49 @0) + (13:32 @1) + (3:14 @2) 1.48 km (11:51 / km) +3m 11:44 / km
ahr:124 max:149

Orienteering 16:24 intensity: (16 @1) + (8 @2) + (1:31 @3) + (14:29 @4) 3.4 km (4:49 / km) +13m 4:44 / km
ahr:174 max:182

Kensington Park - ran out of juice after around control 10 when it turned into a running race.

Running 8:15 intensity: (4:43 @1) + (3:32 @2) 1.11 km (7:26 / km)
ahr:131 max:144

BCIT Warm-Up #1

Orienteering 16:26 intensity: (12:00 @4) + (4:26 @5) 4.13 km (3:59 / km) +10m 3:56 / km
ahr:177 max:199

BCIT Race #1. Felt really good about this, but was definitely starting to lose energy and running speed on the last couple of controls.

New max heart rate of the year, 199bpm.
12 PM

Running warm up/down 6:00 [1] 0.6 km (10:00 / km)
ahr:77 max:122

Warm-Up for the last race - one big hurt.

Orienteering 17:04 intensity: (23 @2) + (1:13 @3) + (15:28 @4) 3.69 km (4:38 / km) +14m 4:33 / km
ahr:174 max:183

Everything hurts, couldn't really keep the running speed up, legs were just totally shot. Lost the pack around control 11, just couldn't keep up the running speeds when everyone is just following one navigator.

Kensington Park Elite Male - Splits

BCIT Setup Elite Male - Splits

BCIT Chase Elite Male - Splits

Saturday Feb 16, 2019 #

9 AM

Running warm up/down 5:08 intensity: (2:17 @1) + (2:51 @2) 0.69 km (7:28 / km) +12m 6:52 / km
ahr:135 max:148

Warm-Up for 2 person relay.

Orienteering 25:25 intensity: (5:48 @1) + (59 @2) + (1:34 @3) + (16:43 @4) + (21 @5) 3.55 km (7:09 / km) +76m 6:28 / km
ahr:164 max:197

2-Person Relay. Won my loop on the first leg, but wasn't pushing it as much on the second leg as I was on my own, but my partner ended up MPing on the last leg anyways so it did not matter.

Orienteering 35:10 intensity: (19:07 @1) + (14:34 @2) + (1:29 @3) 3.1 km (11:21 / km) +21m 10:59 / km
ahr:124 max:160

Roche Point Park training on a nice new map by Graeme - great mapping for a first spring map!
12 PM

Running 12:06 intensity: (4 @0) + (7:31 @1) + (4:31 @2) 1.05 km (11:29 / km) +6m 11:12 / km
ahr:130 max:149

Warm-Up for Capillano University event #1.

Orienteering 16:34 intensity: (3 @1) + (26 @2) + (1:11 @3) + (14:10 @4) + (44 @5) 3.1 km (5:21 / km) +63m 4:51 / km
ahr:179 max:200

Capillano University SI Race #1.

Felt pretty slow throughout, and a couple of mistakes (caught on the only trap on the course). Not overly happy with this race.

Orienteering 39:23 intensity: (5:34 @0) + (32:45 @1) + (1:04 @2) 2.87 km (13:43 / km) +65m 12:19 / km
ahr:114 max:146

Easy walking/jogging orienteering training at Capillano University with Alexander and Graeme F.
3 PM

Running warm up/down 17:23 intensity: (1:31 @0) + (9:54 @1) + (5:57 @2) + (1 @3) 1.19 km (14:38 / km) +25m 13:15 / km
ahr:126 max:151

Orienteering 25:32 intensity: (43 @2) + (10:44 @3) + (14:05 @4) 2.8 km (9:07 / km) +84m 7:56 / km
ahr:131 max:187

Greenwood Park Mass Start quasi FARSTA. Couple of over-running mistakes on the crazy 1:2500 scale, but fairly clean on the timed portion. Loop #4 was a complete mess though.
4 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

6 PM

Running 5:00 [1] 0.6 km (8:20 / km)

Jog with Lillian from Church to the Banquet

Capilano University Elite Male - Splits

Greenwood Farsta Elite Male - Splits

Friday Feb 15, 2019 #

Event: Vancouver Sprint Camp 2019
 
6 PM

Orienteering 40:10 intensity: (25:58 @1) + (4:36 @2) + (9:36 @3) 5.13 km (7:50 / km) +35m 7:35 / km
ahr:149 max:187

O-Tervals on Lonsdale Quay.

Thursday Feb 14, 2019 #

Note
(rest day)

Cleaning, packing, and problem sets day. Gonna have to get up early to finish this last problem set, my brain is fried this evening, so won't exactly be going into sprint campmwell rested which is unfortunate.

Wednesday Feb 13, 2019 #

Stationary Biking 20:00 [1]

Wednesday...Beh.

Strength 10:00 [1]

Tuesday Feb 12, 2019 #

4 PM

Running 1:22:00 intensity: (1:10:00 @1) + (12:00 @4)

6x2 minute zone4 intervals with Rachel, David C., and Alexander up the south side of Academy Hill. Snowing pretty heavily all day here, but the sidewalk was plowed at somepoint so we were only running in around 3 inches of fresh snow.

Foot hurting a bit from around 20 to 25 minutes in, but did just fine during the intensity. I taped it up yesterday evening (I'm at the experimenting stage now...), which seemed to help. By the time I got back and took my shoes off most of the tape had delaminated since my feet got so wet (it's old K-tape), so who knows if it actually made a difference, but I'll trial it for the rest of the week.

Garmin died on me...so no distance (time is about right +/- 2 minutes though) and I'm in the middle of writing up a lab that is due tomorrow afternoon so no time to go measure it on google earth. Guess you actually have to charge those things so they work.

Monday Feb 11, 2019 #

Note



Okanagan Adventure Running Tournament II is coming up on May 4th and 5th 2019!

Get ready for some action packed heats, an insane FARSTA, a forest sprint, and some traditional sprints to top off a fantastic weekend. Registration to open shortly (just waiting on a couple more permissions to be secured), but the website is now up and running with a decent amount of event details:

https://oart.sageorienteering.ca/
C • Event 1
7 PM

Stationary Biking 1:05:00 [1]

8 PM

Strength 10:00 [1]

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