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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Oct 4:

activity # timemileskm+m
  Biking (Road)11 3:14:49 49.13(15.1/h) 79.06(24.4/h) 633
  Orienteering3 1:42:17 10.56(9:41) 17.0(6:01) 28337 /54c68%
  Running5 1:42:12 11.85(8:37) 19.07(5:22) 152
  Strength1 24:30
  Stretching2 18:00
  Total18 7:21:48 71.54 115.13 106837 /54c68%
  [1-5]18 6:26:37

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MoTuWeThFrSaSu

Sunday Oct 4 #

10 AM

Running warm up/down 6:52 intensity: (22 @0) + (5:09 @1) + (1:21 @2) 1.27 km (5:24 / km) +1m 5:23 / km
ahr:144 max:160 shoes: Saucony Excursion TR 12

hip a little sore from yesterday I think

Orienteering 23:27 intensity: (28 @0) + (21 @1) + (7:58 @2) + (10:12 @3) + (4:28 @4) *** 4.88 km (4:48 / km) +17m 4:43 / km
ahr:171 max:189 spiked:18/21c shoes: Saucony Excursion TR 12

messed up my exit from 2 as I was still planning my route, followed a path not on the map to 14 which sent me off in the wrong direction a little, and 15 was in the wrong place which messed me up and i spend a little bit looking around. had pretty good flow for the whole course

Running warm up/down 11:30 intensity: (25 @0) + (1:06 @1) + (9:50 @2) + (9 @3) 1.74 km (6:37 / km) +6m 6:31 / km
ahr:153 max:172 shoes: Saucony Excursion TR 12

cooldown picking up controls, re-did 14 and 15, 14 went much better but if i didn't know where 15 was i would of messed up again.

Saturday Oct 3 #

3 PM

Orienteering 12:58 intensity: (29 @0) + (2:22 @1) + (10:00 @2) + (7 @3) **** 1.21 km (10:42 / km) +71m 8:16 / km
ahr:153 max:171 shoes: Saucony Excursion TR 12

warm-up line-O, really messed up but made my way to the finish. not the best vedg as it is very seasonal so that messed me up alot as i was getting used to it

Orienteering 8:23 intensity: (22 @0) + (42 @1) + (3:30 @2) + (3:49 @3) *** 1.47 km (5:42 / km) +8m 5:33 / km
ahr:164 max:179 spiked:4/7c shoes: Saucony Excursion TR 12

first loop. first difficulter orienteering in a while, mostly minor issues and pretty fast overall

Orienteering 8:04 intensity: (1 @0) + (19 @1) + (59 @2) + (5:22 @3) + (1:23 @4) *** 1.4 km (5:46 / km) +12m 5:32 / km
ahr:176 max:188 spiked:4/8c shoes: Saucony Excursion TR 12

second loop. messed up some of the bearings by a little; could of gone off path and a little straighter on 7; and got a bit cocky going back to the last control that i had already gone to but went to the wrong re-entrant. really need to work on inside the circle. still decent i think

Orienteering 8:32 intensity: (10 @0) + (12 @1) + (4:34 @2) + (3:35 @3) + (1 @4) *** 1.35 km (6:19 / km) +7m 6:10 / km
ahr:167 max:184 spiked:5/8c shoes: Saucony Excursion TR 12

downhill orienteering back to the parking lot. unmarked path messed me up on 2; got a bit disoriented to 5, bearing was off to 7

Friday Oct 2 #

7 AM

Running 30:01 intensity: (56 @0) + (9:43 @1) + (19:14 @2) + (8 @3) 6.18 km (4:51 / km) +53m 4:39 / km
ahr:152 max:172 shoes: Brooks Glycerin 18

felt like HR should of been higher

Stretching warm up/down 9:00 [0]
ahr:91 max:122

8 AM

Biking (Road) 11:15 intensity: (37 @0) + (8:55 @1) + (1:43 @2) 4.86 km (25.9 kph) +37m
ahr:141 max:159

2 PM

Biking (Road) 12:21 intensity: (1:03 @0) + (9:13 @1) + (2:05 @2) 4.82 km (23.4 kph) +70m
ahr:141 max:164

Thursday Oct 1 #

9 AM

Biking (Road) 11:55 intensity: (42 @0) + (10:58 @1) + (15 @2) 4.85 km (24.4 kph) +43m
ahr:135 max:155

3 PM

Biking (Road) 6:47 intensity: (30 @0) + (5:34 @1) + (43 @2) 2.3 km (20.3 kph) +35m
ahr:140 max:154

Popped a tire so had to walk the rest of the way
8 PM

Running 9:17 intensity: (37 @0) + (2:30 @1) + (6:10 @2) 1.65 km (5:38 / km) +9m 5:29 / km
ahr:148 max:162 shoes: Saucony Excursion TR 12

Picking up controls for SOGO K2
Somehow made a bigish mistake on a course for 12 y/o's but I guess it was really dark an there were allot of unmarked trails and the my phone light wasn't much help

Wednesday Sep 30 #

8 AM

Biking (Road) 11:20 intensity: (45 @0) + (4:32 @1) + (6:03 @2) 4.86 km (25.7 kph) +21m
ahr:147 max:161

3 PM

Biking (Road) 12:31 intensity: (59 @0) + (10:13 @1) + (1:19 @2) 4.84 km (23.2 kph) +51m
ahr:141 max:161

5 PM

Running warm up/down 5:00 intensity: (28 @0) + (1:41 @1) + (2:51 @2) 1.01 km (4:58 / km) +12m 4:41 / km
ahr:147 max:168 shoes: Saucony Excursion TR 12

Orienteering 40:53 intensity: (18 @0) + (1:00 @1) + (26:05 @2) + (12:04 @3) + (1:26 @4) *** 6.68 km (6:07 / km) +168m 5:26 / km
ahr:166 max:189 spiked:6/10c shoes: Saucony Excursion TR 12

a little hard adjusting to a 1:10000 map after mostly doing sprint stuff for the past while so underran 3, 4, and 6; and didn't read my map closely enough on 2 so was a little off. Also, some vegetation was bigger than I expected. glutes and quads were a little tired so had to walk some of the hills and after the last hill went very fast down the last few controls to the finish.

Tuesday Sep 29 #

7 AM

Strength 24:30 intensity: (24:07 @0) + (23 @1)
ahr:92 max:132

9 AM

Biking (Road) 11:11 intensity: (14 @0) + (4:05 @1) + (6:52 @2) 4.87 km (26.1 kph) +21m
ahr:150 max:161

3 PM

Biking (Road) 13:13 intensity: (1:17 @0) + (2:01 @1) + (9:55 @2) 4.81 km (21.8 kph) +51m
ahr:148 max:167

4 PM

Biking (Road) 1:19:57 intensity: (55 @0) + (1:10:32 @1) + (8:30 @2) 33.17 km (24.9 kph) +196m
ahr:141 max:163

easy bike to Shannon terrace and back

Monday Sep 28 #

9 AM

Biking (Road) 11:45 intensity: (7 @0) + (1:41 @1) + (9:16 @2) + (41 @3) 4.87 km (24.9 kph) +41m
ahr:155 max:174

3 PM

Biking (Road) 12:34 intensity: (47 @0) + (2:03 @1) + (9:44 @2) 4.81 km (23.0 kph) +68m
ahr:151 max:162

4 PM

Running 39:32 intensity: (32 @0) + (11:57 @1) + (26:33 @2) + (30 @3) 7.23 km (5:28 / km) +71m 5:13 / km
ahr:155 max:173 shoes: Brooks Glycerin 18

legs feeling a little slow today

Stretching warm up/down 9:00 [0]

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