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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Aug 11:

activity # timemileskm+m
  Orienteering3 2:28:14 7.11(20:51) 11.44(12:57) 32132c
  Bike - Mountain 1 1:08:21 14.49(12.7/h) 23.32(20.5/h) 154
  Run3 32:46 2.13(15:23) 3.43(9:33) 156
  Total4 4:09:21 23.73(10:30) 38.19(6:32) 63032c
  [1-5]4 3:36:53

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Sunday Aug 11 #

9 AM

Run 13:27 intensity: (3:08 @0) + (4:02 @1) + (6:01 @2) + (16 @3) 0.72 mi (18:41 / mi) +56m 15:01 / mi
ahr:122 max:152 shoes: Falcons 1

Jog out to 11.

Orienteering 14:40 intensity: (6:43 @0) + (3:28 @1) + (1:27 @2) + (3:02 @3) 0.85 mi (17:15 / mi) +41m 15:00 / mi
ahr:119 max:159 4c shoes: Falcons 1

Gillingsrod. I wanted to get in a few controls moving at a faster pace so I ran 11-14 on the classic course. It went well. I’m starting to have some flow in this terrain and I was able to maintain good map contact.

Run 4:23 intensity: (38 @0) + (11 @1) + (3:11 @2) + (23 @3) 0.31 mi (14:08 / mi)
ahr:132 max:146 shoes: Falcons 1

Back to the car along a pretty ravine.

Saturday Aug 10 #

10 AM

Run 9:03 intensity: (3:05 @1) + (3:42 @2) + (2:16 @3) 0.53 mi (17:04 / mi) +69m 12:08 / mi
ahr:120 max:156 shoes: Falcons 1

To the start.

Orienteering 1:14:06 intensity: (18:33 @0) + (22:22 @1) + (28:38 @2) + (4:33 @3) 3.32 mi (22:19 / mi) +156m 19:29 / mi
ahr:121 max:150 18c shoes: Falcons 1

Navimania. There were supposed to be flags up for this training, but due to some miscommunication only 1-10 had flags. 11-19 were unmarked. Most of the controls went well, but there were a few that did not. Very confused at 5. I think I just wasn’t low enough the first time? Once there were no flags I spent some time confirming I was in the right place. Felt confident that I was for each one, but wasn’t moving very quickly. I am finding it easier to run in this terrain as I keep going out.

Friday Aug 9 #

Note

After 3 (!) cancelled flights and way too much time spent in airports and on airplanes I finally made it to Norway!!
7 PM

Run 3:05 intensity: (1 @0) + (4 @1) + (38 @2) + (2:22 @3) 0.29 mi (10:38 / mi) +30m 8:03 / mi
ahr:145 max:154 shoes: Falcons 1

To the start.

Orienteering 59:28 intensity: (16 @0) + (9 @1) + (4:34 @2) + (30:28 @3) + (21:05 @4) + (2:56 @5) 2.94 mi (20:14 / mi) +124m 17:53 / mi
ahr:160 max:184 10c shoes: Speedcross 4 - Purple

Daelaene. 1-6, 10-8, back to the start. Checking out various terrain/features. Lots of walking.

Run 2:48 intensity: (1:28 @3) + (1:20 @4) 0.28 mi (9:59 / mi)
ahr:165 max:172 shoes: Falcons 1

Back to the car.

Monday Aug 5 #

6 PM

Bike - Mountain 1:08:21 intensity: (3:09 @0) + (26:11 @1) + (35:05 @2) + (3:56 @3) 14.49 mi (12.7 mph) +154m
ahr:127 max:153

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