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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering3 4:51:04 15.82(18:24) 25.46(11:26) 39853c
  Run4 3:08:24 17.18(10:58) 27.64(6:49) 471
  Bike - Mountain 1 1:12:26 14.52(12.0/h) 23.37(19.4/h) 157
  Strength1 20:00
  Climbing1 20:00
  Total8 9:51:54 47.52 76.47 102653c
  [1-5]8 9:40:41

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Sunday Jul 28 #

8 AM

Run 5:14 intensity: (9 @0) + (1:05 @1) + (2:52 @2) + (1:08 @3) 0.52 mi (10:04 / mi) +8m 9:37 / mi
ahr:133 max:157

Orienteering 2:34:32 intensity: (11 @0) + (2:39 @1) + (4:02 @2) + (1:16:14 @3) + (1:09:14 @4) + (2:12 @5) 7.32 mi (21:07 / mi) +303m 18:42 / mi
ahr:162 max:181 15c shoes: Falcons 1

Long at Pontiac Lake - 10.1 km

Mental practice for the long. Mr. W was nice enough to design a long course and hang streamers :) Trails were all removed from the map. The woods were soo green. Very happy with my navigation. 7 - Route was fine, execution not so much. Got too close to a marsh and took a while to get through/out of the mud. 10 - Only white woods on the whole course, that depression was beautiful. 11- Only bobble in the circle. I didn’t have a good mental picture and overshot slightly. 14 - A lot of hesitation and ended up drifting way too far E anyway. 16 - Fine through the field and then my map stopped making sense. Sorted it out, saw that to get to 16 would require slogging through more thick vegetation and decided to call it a day. Excellent training. Woods were just brutal so I’m hoping Norway doesn’t seem that bad!

Saturday Jul 27 #

9 AM

Run 5:29 intensity: (12 @1) + (1:43 @2) + (3:34 @3) 0.6 mi (9:11 / mi)
ahr:143 max:153

Orienteering race 1:10:47 intensity: (1:40 @1) + (6:11 @2) + (15:15 @3) + (18:21 @4) + (29:20 @5) 4.78 mi (14:48 / mi) +43m 14:24 / mi
ahr:166 max:192 28c shoes: Speedcross 4 - Purple


Farsta at Sandra Richardson - 2 x 3.0 km loops

Mass start at 10 a.m. Navigated right to my first control without allowing the other runners to distract me. Success. Drifted a little on the way to 5-1. Biggest error was on 9-1. Lost a few minutes wandering around the field/bushes. I wasn’t feeling that great before the start and started feeling worse as I set out on loop 2 so I dropped the pace quite a bit. Overshot 5-2, but the rest of the loop went well. Hot day.
4 PM

Orienteering 1:05:45 intensity: (28 @1) + (1:15 @2) + (57:02 @3) + (6:44 @4) + (16 @5) 3.72 mi (17:40 / mi) +51m 16:57 / mi
ahr:156 max:179 10c shoes: Speedcross 4 - Purple


Maze-O at Maybury

Felt a bit better after a nap and some food/water so headed over to Maybury for our second training of the day. I followed the maze through 7 and successfully avoided all of the lines. The fields were very slow going. And hot. Did the rest of the course ignoring the maze so I could finish in about an hour.
9 PM

Climbing 20:00 [2]

Bouldering in Steve’s basement.

Thursday Jul 25 #

8 PM

Strength 20:00 [2]

Wednesday Jul 24 #

6 PM

Run 39:18 intensity: (6 @0) + (12 @1) + (1:25 @2) + (28:32 @3) + (9:03 @4) 4.05 mi (9:42 / mi) +41m 9:25 / mi
ahr:157 max:174 shoes: Ravenna 10

Trot on the trail. Studied a Norway map.

Tuesday Jul 23 #

6 PM

Bike - Mountain 1:12:26 intensity: (10:32 @0) + (32:57 @1) + (27:23 @2) + (1:34 @3) 14.52 mi (12.0 mph) +157m
ahr:122 max:149 shoes: Trek Superfly

Easy bike on the trail. Nice way to shake out the legs.

Monday Jul 22 #

6 PM

Run 2:18:23 intensity: (15 @0) + (9 @1) + (2:41 @2) + (1:49:14 @3) + (25:05 @4) + (59 @5) 12.01 mi (11:31 / mi) +422m 10:23 / mi
ahr:157 max:178 shoes: Speedcross 4 - Purple

Trail run at South Park with a couple miles on the Montour at the end. Very pleasant temperature (70F) although still very humid. So glad we did this today instead of yesterday! Good energy through the last big hill and then my legs got tired.

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