Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Faceplant

In the 7 days ending Dec 4, 2022:

activity	#	time	miles		km		+m
Bike Trainer	3	3:21:09	69.53	(20.7/h)	111.9	(33.4/h)	1066
Running	3	1:22:32	10.99	(7:31)	17.69	(4:40)	85
Orienteering	1	1:01:19	6.64	(9:14)	10.69	(5:44)	114	23 /	26c	88%
Stretching	2	20:00
Total	8	6:05:00	87.17		140.28		1265	23 /	26c	88%

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Sunday Dec 4, 2022 #

9 AM

Orienteering race (Icebreaker) 1:01:19 [3] ** 10.69 km (5:44 / km) +114m 5:27 / km
ahr:169 max:194 spiked:23/26c shoes: Saucony Peregrine 11

Sloppy and unconcentrated today. Did not see their was an opening to 42 so went around and got 62, 61, 42 omw, should have gotten 52 as well. Messed up 45. Ran past 41. 62 and 63 were both not there so I lost a couple minutes. Order: 35, 31, 32, 62, 61, 36, 42, 45, 51, 38, 36, 37, 41, 63, 54, 44, 52, 73, 71, 72, 81, 43, 53, 34, 33, 100.

C • Sloppy and unconcentrated 5

10 AM

Stretching 10:00 [1]

Saturday Dec 3, 2022 #

1 PM

Running 35:11 [3] 7.17 km (4:54 / km) +74m 4:40 / km
ahr:160 max:176 shoes: New Balance M880M12

Radial trail was pretty wet. Went down the escarpment on one of the hills which was pretty slippery, but I did not fall.

Friday Dec 2, 2022 #

7 PM

Bike Trainer (Zwift) 1:43:11 [4] 52.47 km (30.5 kph) +581m
ahr:140 max:172

Longest and most likely my best ride on Zwift. Was never in a massive pack, it was a lot of snake formation or smaller groups. Lots of hills which is exactly what I like! I took a lot of places on the volcano climb and was 24th on that segment when I finished. Started off at about 240/363 and I managed to make it all the way to around 145. My goal is always to finish in the middle and today I was in the top 40%!

Thursday Dec 1, 2022 #

Note
(rest day)

Going to try and go back to 7 trainings a week again.

Wednesday Nov 30, 2022 #

6 PM

Bike Trainer (Zwift) 42:25 [3] 25.82 km (36.5 kph) +199m
ahr:143 max:173

Short Makuri Tour Stage 5, was solid.

Tuesday Nov 29, 2022 #

6 PM

Running warm up/down 14:41 [2] 2.88 km (5:06 / km)
ahr:147 max:162 shoes: New Balance M880M12

Showed up early this time!

Running intervals 20:00 [5] 5.31 km (3:46 / km) +11m 3:44 / km
ahr:173 max:181 shoes: New Balance M880M12

Mona fartlek with Bayfront. Did not set up the intervals on my watch so my time keeping was a little off. The intervals were 90s x2, 60s x4, 30s x4, 15s x4, same amount of rest as run. Rest was supposed to be about 4/4:30 pace but a few intervals at the end it was a good chunk slower, I still kept the legs moving though. Intervals felt good and I was pushing it which was nice. Trail was closed so ran around the loop and the pier.

7 PM

Running warm up/down 12:40 [2] 2.33 km (5:26 / km)
ahr:151 max:158 shoes: New Balance M880M12

Real cooldown today too!

Stretching 10:00 [1]

Roll.

Monday Nov 28, 2022 #

8 PM

Bike Trainer (Zwift) 55:33 [3] 33.61 km (36.3 kph) +286m
ahr:151 max:174

Did Makuri Tour Stage 6 again, felt way stronger this time around but was only 20s faster. Was with a big group most of the ride but with around 10k left I could not keep up on the long downhill. Was with a group of 4 for the rest where we picked people off and then I kicked at the end to break from them.

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