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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Faceplant

In the 7 days ending May 26:

activity # timemileskm+m
  Running7 5:20:58 42.61(7:32) 68.57(4:41) 341
  Biking2 2:19:56 32.47(13.9/h) 52.25(22.4/h) 439
  Orienteering2 1:18:02 7.02(11:07) 11.3(6:54) 19019 /24c79%
  Trail Running1 29:53 1.7(17:37) 2.73(10:57) 263
  Total9 9:28:49 83.79(6:47) 134.85(4:13) 123319 /24c79%

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Sunday May 26 #

11 AM

Biking 1:16:48 [3] 28.32 km (22.1 kph) +242m
ahr:119 max:153

Chill Sunday ride with Ben and a stop at Domestique. Essentially the usual loop but up Wilson instead of Radial and the coffee stop adjustment. Nice to be out on the roads, def wanna get out more this summer.
3 PM

Orienteering 17:43 [4] *** 4.25 km (4:10 / km) +17m 4:05 / km
ahr:169 max:185 spiked:10/14c shoes: New Balance M880B14

Sprint at Mohawk SP. A couple mistakes, bad direction leaving 2 caused me to mess up 3. Bit of confusion in the wooded section by 6 and 7 so seconds lost there, additionally more confusion and time loss running through that section to 11. Gotta get back into the quick decision making and the fine orienteering, maybe can blame the black and white map a bit tho...

Running warm up/down 9:45 [2] 2.0 km (4:53 / km)
shoes: New Balance M880B14

Saturday May 25 #

2 PM

Running long 1:31:18 [3] 20.34 km (4:29 / km) +112m 4:22 / km
ahr:143 max:174 shoes: New Balance M880B14

Rain making me push the ride to tmr so long run on Saturday it is. 10km up Rail to train station then 6km progression back 4:10 -> 3:25, increasing pace every km. Was tryna push down to 3:20 but the hill past the bridge got the best of me. Was a little late on the lap button so pace is more accurate than time.
Splits: 4:09, 4:01, 3:50, 3:42, 3:29, 3:25
avg/km: 3:46

Friday May 24 #

1 PM

Running warm up/down 4:27 [2] 0.84 km (5:18 / km)
ahr:132 max:148 shoes: VJ Bold X

Orienteering 1:00:19 [3] *** 7.05 km (8:33 / km) +173m 7:37 / km
ahr:157 max:171 spiked:9/10c shoes: VJ Bold X

World Champs Course: 1:00:19.
Nothing too crazy, just chugging along through the heat and undergrowth. Good training as per. Think I executed the long leg pretty well and trying to avoid the oob.

Running warm up/down 4:36 [2] 0.88 km (5:14 / km)
ahr:141 max:149 shoes: VJ Bold X

Thursday May 23 #

2 PM

Running warm up/down 23:01 [2] 4.52 km (5:06 / km) +10m 5:02 / km
ahr:133 max:149 shoes: Saucony Endorphin Speed 3

Running intervals 21:19 [4] 4.98 km (4:17 / km)
ahr:160 max:175 shoes: Saucony Endorphin Speed 3

5 x 400m/1’, 6 x 300m/45” - 2 min rest between sets
No real jog rest again but I am starting somewhere, around 6-7min/km's. If I wanna run a sub 9min 3km, I gotta get used to running at 3min pace. So started with some 400s, was just hitting outside of 72s and the rest was not feeling super resty so switched to 300s and everything clicked. Think I could have gone under 54 but a YouTube video I watched the other day mentioned not overworking and just hitting the times. Will go again next week working towards 400s again, and some proper jog rest. Also watched a Jakob Ingebrigtsen video and he was doing threshold stuff then some race pace stuff so thats another good workout idea.
Splits: 74, 73, 74, 73, 73 - 54, 54, 54, 54, 54, 52
avg/km: 73.4 (3:04) - 53.7 (2:59)

Running warm up/down 21:51 [3] 4.32 km (5:03 / km) +39m 4:50 / km
ahr:137 max:144 shoes: Saucony Endorphin Speed 3

5 PM

Running warm up/down 9:35 [2] 1.93 km (4:58 / km) +28m 4:38 / km
ahr:135 max:147 shoes: New Balance M880B14

Trail Running hills 29:53 [3] 2.73 km (10:57 / km) +263m 7:23 / km
ahr:146 max:177

30' Chedoke
Decent effort but nothing too crazy, hills are hard no matter how fast you're moving. Debatable if you can call a lot of what I was doing running, Senior I could sort of run, but the other side was mostly a power walk. In the future might just do Senior so I can consistently run.

Running warm up/down 8:51 [3] 1.91 km (4:38 / km)
ahr:148 max:150

Wednesday May 22 #

4 PM

Biking 1:03:08 [3] 23.93 km (22.7 kph) +197m
ahr:131 max:152

Usual loop- duh.

Tuesday May 21 #

6 PM

Running warm up/down 16:37 [3] 3.42 km (4:52 / km)
ahr:142 max:157 shoes: Saucony Endorphin Speed 3

Running intervals 31:00 [4] 7.57 km (4:06 / km) +10m 4:04 / km
ahr:171 max:183 shoes: Saucony Endorphin Speed 3

16 x 1’/1’
A tough session for me. The jog rest was beating me as I would always feel tired starting the rep. Eventually I could only walk or stand during the rest. Good training of course, but I am just not fast enough to hit the ~3:12 pace consistently with 1 minute of jog rest, or I at least was not today.
Paces: 3:06, 3:11, 3:11, 3:13, 3:16, 3:13, 3:09, 3:17, 3:13, 3:16, 3:22, 3:11, 3:12, 3:21, 3:11, 2:55
avg/km: 3:12

Running warm up/down 17:37 [2] 3.24 km (5:26 / km)
ahr:142 max:152 shoes: Saucony Endorphin Speed 3

Feeling a bit of discomfort in the inner right ankle. I think it's my weak glutes that allow my legs to cave in when tired, so gotta get back into doing strength exercises.

Monday May 20 #

1 PM

Running 1:01:01 [4] 12.62 km (4:50 / km) +142m 4:35 / km
ahr:168 max:203 shoes: New Balance M880B14

Not easy at all. The heat and the Filman climb made me want to pass out. Oh well, what's done is done.

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