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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachelm

In the 7 days ending May 20:

activity # timemileskm+m
  Orienteering6 4:09:35 17.07(14:37) 27.47(9:05) 731
  Running4 2:04:44 10.39 16.72 450
  Mountain Biking1 1:15:21 5.94(4.7/h) 9.56(7.6/h) 491
  Core and Basic Strength2 40:00
  Strength1 35:00
  Stretching/ rolling1 17:00
  Total12 9:01:40 33.4 53.75 1672
  [1-5]12 8:44:40

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MoTuWeThFrSaSu

Sunday May 20 #

9 AM

Orienteering 54:20 intensity: (48:00 @1) + (6:20 @2) 5.77 km (9:25 / km) +208m 7:58 / km
ahr:112 max:150

Catching features training with more practice aiming off. Had some pretty bad controls where I read in and around the control circle wrong. Need to make sure that I am checking for direction more closely especially right near the control as I leave my attackpoint.
11 AM

Orienteering 55:53 intensity: (55:37 @1) + (16 @2) 5.19 km (10:47 / km) +173m 9:14 / km
ahr:102 max:142

A very lousy corridor-o without controls followed by contours only where the first loop was decently good and then the second loop I got pulled off by trails and then couldn't find one of the controls at all as it was a cup depression in a very vague flat area. Not exactly the best trainings of the weekend.
3 PM

Orienteering 24:09 intensity: (57 @1) + (11:39 @2) + (8:05 @3) + (3:28 @4) 3.16 km (7:39 / km) +123m 6:24 / km
ahr:159 max:193

Sprint race at Bunker Bench. Super fun with lots of cliffs and little hills plus super fast running through sage brush. Had some trouble with the scale at the beginning and overshot 4 blowing right by it to 5 but otherwise quite clean and super super fun.

Saturday May 19 #

9 AM

Orienteering 40:00 intensity: (32:53 @1) + (6:55 @2) + (12 @3) 5.38 km (7:26 / km) +66m 7:01 / km
ahr:95 max:165

Run out to and handrails training. Other than the first one they went well and I was able to identify the handrails in the terrain and then navigate in to the controls well.
11 AM

Orienteering 24:42 intensity: (24:29 @1) + (13 @2) 2.59 km (9:32 / km) +54m 8:38 / km
ahr:100 max:143

Contouring following along index contours training. Went surprisingly better than expected and I was able to use other features well to check that I was on the contour where I was meant to be.
12 PM

Running 16:35 [1] 2.1 km (7:54 / km) +50m 7:04 / km
ahr:118 max:130

Run back to the lodge for lunch.
3 PM

Orienteering 50:31 intensity: (46:00 @1) + (4:31 @2) 5.38 km (9:23 / km) +107m 8:32 / km
ahr:107 max:151

Aiming off training in some pretty terrible underbrush and deadfall woods. Mostly went well and I was able to recognize generally when I was off and how I was off in order to correct.

Wednesday May 16 #

5 PM

Running 1:05:20 intensity: (1:01:49 @1) + (3:31 @2) 9.33 km (7:00 / km) +223m 6:15 / km
ahr:117 max:149

Easy run with Mhari, ran into Stephen and his mom in Little Mountain.
7 PM

Core and Basic Strength 15:00 [1]

Stretching/ rolling 17:00 [0]

Tuesday May 15 #

6 PM

Mountain Biking 1:15:21 intensity: (1:15:17 @1) + (4 @2) 9.56 km (7.6 kph) +491m
ahr:116 max:141

Super nice Rubberhead ride with Mhari, swim in the lake was so refreshing afterwards.

Monday May 14 #

4 PM

Running warm up/down 10:00 [1]

Strength 35:00 [1]

Strength practice. This was really hard.

Core and Basic Strength 25:00 [1]

5 PM

Running race 32:49 intensity: (8:14 @1) + (11:42 @2) + (8:07 @3) + (4:46 @4) 5.29 km (6:12 / km) +177m 5:19 / km
ahr:141 max:192

Wild Soles Little Mountain 5km. Felt like I paced really well and ran the steep hill both times other than the trail up to the summit.

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