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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachelm

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering9 3:34:20 20.28(10:34) 32.63(6:34) 403
  Running3 1:43:15 5.1 8.22 242
  Classic skiing 1 1:28:34 7.93(5.4/h) 12.77(8.6/h) 260
  Total12 6:46:09 33.31 53.62 905

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Sunday Feb 18 #

9 AM

Orienteering 32:23 intensity: (32:16 @1) + (7 @2) 4.3 km (7:31 / km) +38m 7:12 / km
ahr:112 max:149

Multilevel training at SFU in lots of snow. Super tricky to figure out at the beginning but felt like it was beginning to make a bit more sense by the end of it. Until the very last control that is where it was more like normal sprint mapping than the multilevel stuff and I had my brain in the wrong gear.
10 AM

Orienteering 21:49 intensity: (13:09 @1) + (8:23 @2) + (4 @3) + (13 @4) 3.31 km (6:36 / km) +47m 6:09 / km
ahr:137 max:177

What would have been the set-up for the chase start. Didn't go all out since the races today didn't count towards the prizes cause of the snow. Only saw the underpass going to control 2 because Pia was going that direction so need to make sure to learn how to read the multilevel stuff better. Other than that pretty happy with it and only had some hesitations here and there and spots where I could have known more clearly where exactly on a feature the control was going to be located.
12 PM

Orienteering 19:57 intensity: (5:40 @1) + (13:55 @2) + (22 @3) 3.08 km (6:28 / km) +41m 6:04 / km
ahr:144 max:163

Chase start without the chase because of the snow. Fun forking part at the end and a good leg through some of the multilevel stuff. Super fun weekend in all, happy to have won some cash, but the legs sure feel dead from all of that running.

Saturday Feb 17 #

Running 25:00 [1]

Estimate on total time spent warming up and cooling down throughout the day.
9 AM

Orienteering 16:08 intensity: (18 @2) + (7:27 @3) + (8:23 @4) 2.81 km (5:44 / km) +45m 5:19 / km
ahr:174 max:200

First real race of the weekend. Woke up to snow and then drove down into rain so was thoroughly wet and muddy by the time I was done but super fun farsta and a nice surprise to run well and cleanly after the blunders of the night before.
10 AM

Orienteering 12:16 intensity: (2:40 @2) + (4:02 @3) + (5:34 @4) 2.46 km (4:59 / km) +45m 4:34 / km
ahr:172 max:193

Two person relay in an open park area. Easy to run fast and see the controls from far away.
11 AM

Orienteering 16:29 intensity: (4:39 @1) + (7:58 @2) + (3:52 @3) 2.33 km (7:04 / km) +59m 6:16 / km
ahr:146 max:177

Control picking exercise with lots of little very short loops from a hub control. Good practice of being forced to look up while entering controls in order to see the next control. Good to be forced to do more of a proper cool down as well.
1 PM

Orienteering 19:42 intensity: (46 @2) + (10:18 @3) + (8:38 @4) 3.55 km (5:33 / km) +43m 5:14 / km
ahr:171 max:200

BCIT sprint. Ran mostly clean with a few route choice errors in some of the residence buildings and then was a little confused by the tunnel at the end but was able to figure out the underpass.

Orienteering 31:14 intensity: (30:45 @1) + (29 @2) 3.76 km (8:19 / km) +22m 8:05 / km
ahr:111 max:175

Route choice training with Lillian. We just jogged around and discussed the different route choice options each of us taking a different one.
4 PM

Orienteering 15:13 intensity: (18 @1) + (5:38 @2) + (6:49 @3) + (2:28 @4) 3.15 km (4:50 / km) +49m 4:29 / km
ahr:162 max:192

New style of orienteering where you got to see a small bit of forking for 30 seconds pick which forking you want and then run head to head in a heat. Went way far around on the first leg but otherwise happy with my run and mostly clean. The hot tub made for a really nice cool down afterwards.

Friday Feb 16 #

7 PM

Orienteering 29:09 intensity: (19:18 @1) + (7:22 @2) + (2:09 @3) + (20 @4) 3.87 km (7:32 / km) +14m 7:24 / km
ahr:121 max:180

Night training in Yaletown. Definitely was missing flow and forgetting to read the maps lots. Special shout out to Hannah for bringing us cinnamon buns beforehand.

Running 10:00 [1]

Running back to the car to grab my watch and a warm-up sort of.

Tuesday Feb 13 #

4 PM

Classic skiing 1:28:34 intensity: (1:01:48 @1) + (11:46 @2) + (10:00 @3) + (5:00 @4) 12.77 km (8.7 kph) +260m
ahr:118 max:185

Team classic practice. Team sprint intervals with 3 loops and then a little break before doing a 2 laps each "final". A little too much stick made me fall on my face once, but so nice to be out with the team.

Monday Feb 12 #

10 AM

Running 1:08:15 intensity: (45:36 @1) + (22:30 @2) + (9 @3) 8.22 km (8:18 / km) +242m 7:14 / km
ahr:129 max:159

Snowy run at South Canoe with David, Dad and Rob. Nice and packed on most of the trails.

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