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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Sep 20:

activity # timemileskm+m
  Running6 2:58:10 20.03(8:54) 32.23(5:32) 345
  Biking (Road)11 2:48:49 42.07(15.0/h) 67.71(24.1/h) 699
  Orienteering2 1:17:42 7.28(10:40) 11.72(6:38) 17135 /43c81%
  Strength2 51:40
  Stretching2 17:00
  Total19 8:13:21 69.38 111.66 121535 /43c81%
  [1-5]18 7:07:29

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MoTuWeThFrSaSu

Sunday Sep 20 #

10 AM

Running warm up/down 8:17 intensity: (4:04 @1) + (4:13 @2) 1.5 km (5:31 / km) +20m 5:11 / km
ahr:137 max:157 shoes: Saucony Excursion TR 12

running and some form drills drills

Orienteering (Sprint) 22:19 intensity: (28 @0) + (1:33 @1) + (6:39 @2) + (7:56 @3) + (5:39 @4) + (4 @5) *** 4.29 km (5:12 / km) +11m 5:08 / km
ahr:170 max:195 spiked:20/25c shoes: Saucony Excursion TR 12

pretty good race however as the sweat started to get into my eyes on the last few controls I messed up my direction leaving the controls a little bit not using my compass as much as I should have. Also going to number one, other people going off to the left messed me up and drew me left even though my initial bearing would have gotten me right to the control since there seemed to be a second unmarked small hill to the left, need to focus on myself and not get drawn in by others mistakes.

Running warm up/down 8:01 intensity: (5:12 @1) + (2:49 @2) 1.27 km (6:19 / km) +2m 6:16 / km
ahr:147 max:170 shoes: Saucony Excursion TR 12

cooldown picking up some controls
3 PM

Strength 33:00 intensity: (29:44 @0) + (2:49 @1) + (13 @2) + (14 @3)
ahr:107 max:153

Saturday Sep 19 #

8 AM

Running 48:42 intensity: (6:57 @1) + (41:23 @2) + (22 @3) 9.0 km (5:25 / km) +80m 5:11 / km
ahr:158 max:173 shoes: Brooks Glycerin 18

Stretching 8:00 [0]

Friday Sep 18 #

9 AM

Biking (Road) 12:01 [1] 4.89 km (24.4 kph) +40m
ahr:145

2 PM

Biking (Road) 12:27 [1] 4.86 km (23.4 kph) +69m
ahr:142

3 PM

Biking (Road) 48:15 [1] 19.2 km (23.9 kph) +158m
ahr:138 max:161

would have gone for longer but the smoke was more smokey

Thursday Sep 17 #

9 AM

Biking (Road) 11:52 [1] 4.86 km (24.6 kph) +38m
ahr:137 max:162

3 PM

Biking (Road) 12:37 [1] 4.83 km (23.0 kph) +73m
ahr:142 max:160

8 PM

Running 13:02 [1] 2.51 km (5:12 / km) +11m 5:05 / km
ahr:149 max:172 shoes: Saucony Excursion TR 12

picking up controls for Level 2

Wednesday Sep 16 #

7 AM

Strength 18:40 [0]
ahr:102 max:140

8 AM

Biking (Road) 11:05 [2] 4.85 km (26.3 kph) +40m
ahr:157 max:176

3 PM

Biking (Road) 12:04 [2] 4.86 km (24.2 kph) +68m
ahr:151 max:166

6 PM

Running warm up/down 9:29 [1] 1.67 km (5:41 / km) +25m 5:17 / km
ahr:147 max:160 shoes: Saucony Koa ST

Orienteering (Forest) 55:23 intensity: (6:57 @1) + (39:14 @2) + (9:12 @3) *** 7.43 km (7:27 / km) +160m 6:44 / km
ahr:161 max:187 spiked:15/18c shoes: Saucony Koa ST

Orienteering in Nosehill
really wishing I had some 3/4 pants or some other knee protection because thorns were in full swing and even with gaiters my knees got shredded. had some issues with paying attention to the map after being drained from running through some very dense grass, trying to watch my footing on the lumpy ground and with the pain from all the thorns.
messed up on 6 by taking the wrong path which was my only major mistake other than a few minor ones which I could of done a little better on.

Tuesday Sep 15 #

9 AM

Biking (Road) 11:33 [2] 4.83 km (25.1 kph) +36m
ahr:155 max:168

4 PM

Biking (Road) 13:12 [2] 4.82 km (21.9 kph) +71m
ahr:150 max:169

7 PM

Running 58:12 [2] 10.27 km (5:40 / km) +169m 5:14 / km
ahr:154 max:172 shoes: Brooks Glycerin 18

easy run with Micheal and Leif from Micheals house to Nosehill and back

Monday Sep 14 #

7 AM

Running 32:27 [2] 6.01 km (5:24 / km) +38m 5:14 / km
ahr:159 max:179 shoes: Brooks Glycerin 18

Stretching warm up/down 9:00 [0]
ahr:108 max:128

9 AM

Biking (Road) 10:59 [2] 4.87 km (26.6 kph) +34m
ahr:160 max:179

4 PM

Biking (Road) 12:44 [2] 4.84 km (22.8 kph) +72m
ahr:153 max:170

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