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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dhdh

In the 7 days ending Jul 27:

activity # timemileskm+m
  Orienteering1 2:10:49 5.97(21:55) 9.6(13:37) 256
  Running2 1:37:43 8.06(12:07) 12.97(7:32) 108
  MTB1 1:05:54 11.54(5:43) 18.58(3:33) 68
  Swim (open water)1 47:55 0.94(51:08) 1.51(31:46)
  Total5 5:42:21 26.51(12:55) 42.66(8:01) 432
  [1-5]5 5:05:46

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Friday Jul 26 #

8 AM

Swim (open water) 47:55 intensity: (17:55 @1) + (15:00 @2) + (10:00 @3) + (5:00 @4) 1.51 km (31:46 / km)

Swim lesson with Stephanie.

Notes:
1) Hand don't rotate to go in thumb first. Angle down and use whole forearm as paddle as you pull in water.
2) Keep hands parallel as you pull - think of staying "wide"
3) Can pause slightly with arm stretched out in water while breathing. This stretch out is good as it is often while breathing that the stroke goes to shit and this works to prevent that.
4) Sighting - take small sights forward before the breath
5) Don't worry about the legs in open water swimming
6) SLOW the tempo down.

Thursday Jul 25 #

5 PM

Orienteering 2:10:49 intensity: (32:35 @0) + (35:14 @1) + (46:58 @2) + (16:02 @3) **** 9.6 km (13:37 / km) +256m 12:01 / km
ahr:127 max:154 shoes: Icebug Spirit 7s

Some good but alot of bad legs. There were a few times where things didn't seem quite right but I forged ahead and paid for it. In technical terrain, need to stop as soon as something doesn't feel right. Also got nailed in a few parallel errors. Need to watch those.

Wednesday Jul 24 #

8 PM

Running 38:25 intensity: (3:48 @0) + (2:47 @1) + (15:11 @2) + (15:56 @3) + (43 @4) 4.37 km (8:47 / km) +10m 8:41 / km
ahr:138 max:160 shoes: Asics gel

Low intensity run with Siya. Out through the forest and then back on 24 HOL and snowmobile trail.

Tuesday Jul 23 #

4 PM

MTB 1:05:54 intensity: (10 @0) + (2:30 @1) + (12:35 @2) + (43:30 @3) + (7:09 @4) 18.58 km (3:33 / km) +68m 3:29 / km
ahr:149 max:163 shoes: StumpJumper

Biked 24 HOL, Logan's Run, Katimavik, Hawk Ridge, Porcipine Ridge, 24 HOL back - with the new connectors! All single track aside from the getting to 24 HOL trailhead and back (and the bit between Katimavik and Best Chance)!

Good ride ... except for coming off twice.

Sunday Jul 21 #

4 PM

Running 59:18 intensity: (2 @0) + (1:10 @1) + (8:21 @2) + (46:33 @3) + (3:12 @4) ** 8.6 km (6:54 / km) +98m 6:31 / km
ahr:149 max:165 shoes: Ascis Gecko

Did the Runner's Course from July 3rd Wed B-meet. Not the simplest runner's course in the world.

Knee feels pretty good, maybe the new shoes were a good idea.

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