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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: X8A7

In the 7 days ending Sep 3, 2017:

activity # timemileskm+m
  Mt. Bike2 2:25:00 34.55(4:12) 55.6(2:36)
  Trail Run2 1:47:00 11.77(9:05) 18.94(5:39)
  Roller Ski Poles Only1 1:00:00 8.27(7:15) 13.31(4:30)
  Orienteering1 50:40 4.93(10:17) 7.93(6:23)
  Road Run1 33:00 3.18(10:23) 5.12(6:27)
  Total6 6:35:40 62.7(6:19) 100.91(3:55)

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Sunday Sep 3, 2017 #

Trail Run 14:00 [1] 1.1 mi (12:44 / mi)
ahr:118

warmup

Orienteering 50:40 [3] 4.93 mi (10:17 / mi)
ahr:167 max:182

One Cowboy Relay. 3 maps, plus final loop. Map order was in order for control numbers. Loop lengths were 1.1, 1.2, 0.9, 4.0 km (7.2 km total straight line). No major complaints, I ran a bit conservatively, trying to navigate well, ignore others, and not worry about small errors. I did pretty well with that as in past relays, I've definitely went out too fast, made mistakes, and always worried about others. That said, I certainly could have orienteered a bit better, got off course a few times, and the biggest problem was #1 on the final loop, but it wasn't a huge error, and the rest of the final loop was my best orienteering on the day. Thought it was possible for someone to be ahead going into the final loop, but as I could see no-one ahead on the final loop around #2, and going to #6 (where you could see a long ways), figured I was either in the lead, or whoever was ahead was phenomenal and there was nothing to be done. Turns out I took the win, which I was quite happy with, I think this is at least my second One Cowboy Relay win, I'd have to scour my AP log to know for sure...
Courses:
https://www.flickr.com/photos/98725947@N05/3661181...
https://www.flickr.com/photos/98725947@N05/3661181...
https://www.flickr.com/photos/98725947@N05/3661181...
https://www.flickr.com/photos/98725947@N05/3661182...

Saturday Sep 2, 2017 #

Mt. Bike 1:13:00 [1] 18.22 mi (4:00 / mi)
ahr:128

Standard Poudre Trail, Sheeps Draw loop counter clockwise. Quite hot for this time of year (upper 80s at end).

Friday Sep 1, 2017 #

Roller Ski Poles Only 1:00:00 [3] 8.27 mi (7:15 / mi)
ahr:139

Nearly all DP in the J-Jones neighborhood. HR seemed high for effort, but I also DP up hills more than I've done in the past.

Thursday Aug 31, 2017 #

Mt. Bike 1:12:00 [1] 16.33 mi (4:25 / mi)
ahr:119

Out to the J-Jones neighborhood, then around the neighborhood, then around J-Jones. As the Mt. Bike is the only bike I have left (besides commuter), mind as well take advantage of trails when I can.

Wednesday Aug 30, 2017 #

Trail Run 1:03:00 [1] 5.85 mi (10:46 / mi)
ahr:132

Warmupcooldown.

Trail Run 30:00 [4] 4.82 mi (6:13 / mi)
ahr:176 max:186

Running club. Workout was suppose to be 2, 4, 6, 6, 4, 2 min with 3 min rest. But thinking about the big picture: last chance to get a long run workout before the Daze (and my training has been lack luster lately), the short intervals do the most damage to my Achilles, better to do intervals a bit slower and do more of them, and I need to think about a 3 to 3.5 hour ski race in Feb. So decided to run right through the first two (9 min), then ran with the group for the two 6's, then combine the last two the same for 9 min. Sill managed to lead the two 6's. Paces were 6:26, 5:59, 5:59, 6:27. Did extra long warmup and cool down too. Achilles had enough at the end but it certainly was no worse and possibly slightly better than most weeks.

Tuesday Aug 29, 2017 #

Road Run 33:00 [1] 3.18 mi (10:23 / mi)
ahr:111

Glenmere Pk. I ran late, right after I ate, so the first half was battling cramps.

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