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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Faceplant

In the 7 days ending Jun 2:

activity # timemileskm+m
  Running5 3:55:15 30.56(7:42) 49.18(4:47) 301
  Orienteering4 3:48:02 19.15(11:54) 30.82(7:24) 350100 /119c84%
  Biking1 2:01:45 32.96(16.2/h) 53.04(26.1/h) 335
  Strength1 1:10:00
  Total9 10:55:02 82.67 133.04 986100 /119c84%

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MoTuWeThFrSaSu

Sunday Jun 2 #

11 AM

Running warm up/down 17:26 [3] 3.2 km (5:27 / km) +67m 4:56 / km
ahr:143 max:160 shoes: New Balance M880B14

Orienteering (Waddtage Super Sprint) 8:10 [3] 0.87 km (9:23 / km) +21m 8:23 / km
ahr:156 max:172 shoes: VJ Bold X

A couple mistakes, need to be extra focused during micro-o. Fun!
12 PM

Running 58:24 [3] 11.73 km (4:59 / km) +145m 4:41 / km
ahr:143 max:167 shoes: New Balance M880B14

Loop by the beach and then Nobel Road. Saw a mama bear and her cubs, def a bit scary so I got a pic and then sprinted away.

Saturday Jun 1 #

2 PM

Orienteering 1:41:22 [3] **** 13.77 km (7:22 / km) +105m 7:05 / km
ahr:152 max:171 spiked:16/22c shoes: VJ Bold X

Made a course at GN with some of the CTS controls. Some nice terrain, visibility was okay. A few parallel mistakes but still solid.

Friday May 31 #

2 PM

Orienteering 1:17:15 [3] *** 7.75 km (9:58 / km) +161m 9:02 / km
ahr:143 max:161 spiked:39/50c shoes: VJ Bold X

Control pick DV west. Not super fun to run in the valley rn so looking forward to the Sweden trip. Lots of walking and trying to find paths through the green. Quite a couple mistakes, bad exit direction or just letting the green push me around too much.

Thursday May 30 #

12 PM

Running warm up/down 21:09 [3] 4.45 km (4:45 / km) +11m 4:42 / km
ahr:145 max:156 shoes: Saucony Endorphin Speed 3

Running intervals 22:22 [4] 5.55 km (4:02 / km)
ahr:165 max:179 shoes: Saucony Endorphin Speed 3

2 x (5 x 400m/1’)/2.5’
Another great workout. Was tough but did not feel too bad. Hardly looked at my watch, was just putting in the work.
Splits: 70, 72, 72, 72, 71 - 71, 72, 72, 71, 70
avg/km: 71.4 (2:59) - 71.2 (2:58)

Running warm up/down 21:41 [3] 4.35 km (4:59 / km) +35m 4:48 / km
ahr:144 max:151 shoes: Saucony Endorphin Speed 3

Wednesday May 29 #

8 AM

Biking 2:01:45 [3] 53.04 km (26.1 kph) +335m
ahr:139 max:159

Loop up through Ancaster than through the country to Chippewa and Rail. Stop at Lia's track meet to cheer her on. Thankfully they were running a bit behind because the loop was 2km longer than I thought. Roads not too busy, fun just to be out cruising for two hours.
2 PM

Strength 1:10:00 [2]

Gym with Eric, chest and tri's.

Tuesday May 28 #

6 PM

Running warm up/down 15:22 [3] 3.14 km (4:54 / km)
ahr:132 max:146 shoes: Saucony Endorphin Speed 3

Running intervals 28:45 [5] 6.86 km (4:11 / km) +3m 4:11 / km
ahr:150 max:180 shoes: Saucony Endorphin Speed 3

5 x 1km/3’ + 600m
Plan was to do 5 so the tank was empty, but started 6 bc a couple others were, was toast so stopped at 600. Rest was a little here and there around 3 to run with a group. Super pleased with the legs today, 3 min rest was too nice.
Splits: 3:07, 3:02, 3:00, 3:02, 2:56 - 1:44
avg/km: 3.01 - 2:53

Running warm up/down 14:13 [2] 2.81 km (5:04 / km)
ahr:149 max:157 shoes: Saucony Endorphin Speed 3

Intervals stopped before the rain but cd...

Monday May 27 #

6 PM

Running warm up/down 17:13 [3] 3.54 km (4:52 / km) +10m 4:48 / km
ahr:136 max:153 shoes: New Balance M880B14

Orienteering intervals 41:15 [4] *** 8.43 km (4:54 / km) +63m 4:43 / km
ahr:160 max:179 spiked:45/47c shoes: New Balance M880B14

8 x ~3'/90" sprint O-intz at Mac. Andrew sent the course he did in Feb with the yellow being olive green and then I drew two extra intervals and a couple extra controls on one. Perhaps a couple sub-optimal route choices but hard to know without comparison. Felt alright physically, the stairs on interval 5 killed me tho. One thing to note is my lack of reading ahead, maybe its bc ik this area well but it felt like I was typically taking it control by control. Started reading more ahead on the later intervals, helps but it is hard to not just wanna run.

Running warm up/down 18:40 [2] 3.55 km (5:15 / km) +30m 5:03 / km
ahr:139 max:147 shoes: New Balance M880B14

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