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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Nov 1:

activity # timemileskm+m
  Orienteering4 2:54:50 10.86(16:06) 17.48(10:00) 64753c
  Yoga3 1:00:00
  Run5 31:07 2.63(11:50) 4.23(7:21) 91
  Total9 4:25:57 13.49 21.71 73853c
  [1-5]9 4:25:54

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Sunday Nov 1 #

7 AM

Yoga 25:00 [1]

8 AM

Run 7:14 intensity: (3 @0) + (2:01 @1) + (2:49 @2) + (2:21 @3) 0.61 mi (11:51 / mi) +29m 10:19 / mi
ahr:132 max:151 shoes: Speedcross 4 - LBlue

Warmup.

Orienteering 37:37 [3] 1.86 mi (20:14 / mi) +148m 16:13 / mi
ahr:144 14c shoes: Speedcross 4 - LBlue

Rock City Course 1. This map is so cool. It was raining (again) and everything was pretty slippery. Lots of hesitation on this course - it took me a while to get into the map. The rock formations make for tricky navigation! Legs were pretty beat. The uphill to 10 was a slog.
9 AM

Orienteering 23:23 [3] 1.34 mi (17:27 / mi) +98m 14:13 / mi
ahr:144 9c shoes: Speedcross 4 - LBlue

Rock City Course 2. This course went a lot better. I was able to mostly maintain map contact through all the rocks/cliffs. We also dropped a couple points so there was less climb. We'll have to come back when it's dry.
10 AM

Run 3:09 intensity: (1:18 @1) + (1:51 @2) 0.27 mi (11:39 / mi)
ahr:130 max:141 shoes: Speedcross 4 - LBlue

Back to the car.

Saturday Oct 31 #

7 AM

Yoga 15:00 [1]

2 PM

Run 6:06 intensity: (58 @1) + (3:04 @2) + (2:04 @3) 0.52 mi (11:44 / mi) +16m 10:43 / mi
ahr:136 max:155 shoes: Speedcross 4 - LBlue

Warmup.

Orienteering 53:04 intensity: (8 @1) + (4:21 @2) + (33:14 @3) + (14:06 @4) + (1:15 @5) 3.6 mi (14:44 / mi) +139m 13:10 / mi
ahr:157 max:180 15c shoes: Speedcross 4 - LBlue

Emery Park Solo-O (5.4 km)

In the sunshine! This map has a lot of roads/trails/fields so Kevin blanked out areas to use it as technique training. We did corridors, islands, and a few regular. Woods were a mix of slower going green and nice white. I was short on 3 and drifted on my bearing to 4. Went back and forth with Kevin a couple times. Fun day.

Friday Oct 30 #

1 PM

Run 7:24 intensity: (20 @1) + (3:03 @2) + (4:01 @3) 0.64 mi (11:34 / mi) +21m 10:29 / mi
ahr:142 max:154 shoes: Falcons 1

Warmup.

Orienteering 1:00:46 intensity: (10 @1) + (19 @2) + (23:22 @3) + (25:19 @4) + (11:36 @5) 4.06 mi (14:58 / mi) +262m 12:28 / mi
ahr:166 max:183 15c shoes: Falcons 1

Hunters Creek Solo-O (5.6 km)

Much better day than yesterday. It was 38F and snowing lightly, but I dressed appropriately and stayed warm. Everything was still very wet and the steep hills were quite slippery, although not too bad with spikes. O-range worked great. And the woods were so nice! Navigation went smoothly. Slightly overran 3. Wet feet on the way to 9 (and 13). Poor route choice to 10. So fun to get out in open woods.

Thursday Oct 29 #

12 PM

Run 7:14 intensity: (44 @1) + (1:56 @2) + (4:34 @3) 0.59 mi (12:15 / mi) +25m 10:50 / mi
ahr:143 max:158 shoes: Falcons 1

We were planning on going orienteering, but it was cold and rainy and o-range wasn't set up right. So postponed until tomorrow.

Tuesday Oct 27 #

7 PM

Yoga 20:00 [1]

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