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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Oct 18:

activity # timemileskm+m
  Running6 3:22:26 24.54(8:15) 39.49(5:08) 428
  Biking (Road)7 1:59:51 30.0(15.0/h) 48.28(24.2/h) 491
  Orienteering2 48:08 6.14(7:50) 9.89(4:52) 10337 /43c86%
  Stretching4 25:20
  Total13 6:35:45 60.68 97.66 102237 /43c86%
  [1-5]13 6:01:48

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MoTuWeThFrSaSu

Sunday Oct 18 #

10 AM

Running warm up/down 3:01 intensity: (23 @0) + (37 @1) + (2:01 @2) 0.62 km (4:51 / km) +8m 4:34 / km
ahr:146 max:163

Orienteering 24:12 intensity: (5 @1) + (5:09 @2) + (16:59 @3) + (1:59 @4) *** 5.15 km (4:42 / km) +33m 4:33 / km
ahr:173 max:187 spiked:21/25c shoes: Saucony Excursion TR 12

Cold and snowy again so not going too fast but still a decent speed as today was on paths a lot more. Toe was feeling fine though
1 was in the wrong place but didn't struggle to find it to much as i was looking around. 7 I left the controls in slightly the wrong direction and added a bit of distance. 14 did the same thing again. 22 knew i should of gone to the right and even made this mistake last week and was debating if i should listen to that advice, but still went around the way that seemed shorter but was longer since i had to double back a bit.
Overall, I need to focus on exiting the control properlly and heading out in the right direction because even a little bit off can send me around a lot longer way.

Saturday Oct 17 #

10 AM

Running warm up/down 5:23 intensity: (22 @0) + (2:18 @1) + (2:43 @2) 1.0 km (5:21 / km) +6m 5:12 / km
ahr:146 max:165 shoes: Saucony Koa ST

Orienteering 23:56 intensity: (20 @0) + (16 @1) + (3:32 @2) + (18:48 @3) + (1:00 @4) ** 4.74 km (5:03 / km) +70m 4:42 / km
ahr:173 max:187 spiked:16/18c shoes: Saucony Koa ST

Quite slow in the snow and ice. Toe was a bit sorer on the run today than yesterday but not too much of an issue.
Only mistakes were route choice; going to 12 should of gone to the upper fence as i had to do around a bit further through the lower fence, and going to 16 i was a bit high up on the hill and should of gone straighter.
Course was pretty easy as we couldn't go into SAIT so pretty bland but sill fun.

Friday Oct 16 #

8 AM

Biking (Road) 11:52 intensity: (39 @0) + (8:39 @1) + (2:34 @2) 4.84 km (24.5 kph) +38m
ahr:144 max:159

2 PM

Biking (Road) 14:05 intensity: (16 @0) + (12:53 @1) + (55 @2) + (1 @3) 4.92 km (21.0 kph) +77m
ahr:143 max:160

4 PM

Running 19:57 intensity: (33 @0) + (5:50 @1) + (13:34 @2) 4.01 km (4:59 / km) +18m 4:52 / km
ahr:151 max:168 shoes: Brooks Glycerin 18

shake-out run. wish I could have gotten out before the snow but oh well
Toe was still a little sore on the run but the pain will probably be gone tomorrow.

Stretching 8:58 [0]
ahr:78 max:111

Thursday Oct 15 #

1 PM

Running long 1:51:20 intensity: (25 @0) + (23:31 @1) + (1:15:06 @2) + (11:25 @3) + (53 @4) 21.0 km (5:18 / km) +260m 5:00 / km
ahr:159 max:190 shoes: Brooks Glycerin 18

Longest run I've ever done by a long shot. Started out as just going around the reservoir but felt good so kept going for the half-marathon, but apparently it's actually 21.1km for the HM so i still don't have a record saved in strava or Garmin.
Forgot i had coaching tonight but that seemed to help loosen everything up and i was able to run for the most part.

Stretching warm up/down 9:00 [0]
ahr:86 max:106

8 PM

Note
(injured)

fell into a hole while coaching SOGO and must of bent my toe wrong since it's all swollen and I can't put much weight on it. hopefully feels better tomorrow

Wednesday Oct 14 #

8 AM

Biking (Road) 12:01 intensity: (43 @0) + (29 @1) + (10:42 @2) + (7 @3) 4.87 km (24.3 kph) +40m
ahr:157 max:172

finally, some snow, roads, and bike paths had melted already for the most part but still slid out once
3 PM

Running warm up/down 5:12 intensity: (32 @0) + (2:47 @1) + (1:52 @2) + (1 @3) 0.92 km (5:39 / km) +9m 5:23 / km
ahr:141 max:161

Stretching warm up/down 3:31 [0]
ahr:114 max:151

Running 20:43 intensity: (21 @0) + (3:06 @1) + (13:54 @2) + (3:22 @3) 4.33 km (4:47 / km) +33m 4:37 / km
ahr:158 max:179

XC team run, we were supposed to be doing hills but some people were feeling up to it so ill probably do a long or intervals tomorrow.
luckily snow was all but gone

Running warm up/down 4:34 intensity: (6 @0) + (1:05 @1) + (3:22 @2) + (1 @3) 0.94 km (4:52 / km)
ahr:154 max:168

4 PM

Biking (Road) 12:45 intensity: (4 @0) + (5:13 @1) + (7:26 @2) + (2 @3) 4.95 km (23.3 kph) +78m
ahr:149 max:171

Tuesday Oct 13 #

8 AM

Biking (Road) 11:36 intensity: (1:02 @0) + (14 @1) + (9:59 @2) + (21 @3) 4.88 km (25.2 kph) +43m
ahr:157 max:175

3 PM

Running warm up/down 5:00 intensity: (19 @0) + (1:46 @1) + (2:54 @2) + (1 @3) 0.91 km (5:29 / km) +7m 5:17 / km
ahr:149 max:163

Stretching warm up/down 3:51 [0]
ahr:125 max:145

Running 27:16 intensity: (20 @0) + (59 @1) + (17:18 @2) + (6:20 @3) + (2:19 @4) 5.76 km (4:44 / km) +87m 4:24 / km
ahr:165 max:187

run wiht XC team, going easy for the first 2k then picking up the pace
4 PM

Biking (Road) 12:45 intensity: (1:50 @1) + (10:53 @2) + (2 @3) 4.82 km (22.7 kph) +67m
ahr:156 max:171

Monday Oct 12 #

2 PM

Biking (Road) 44:47 intensity: (2:12 @0) + (26:56 @1) + (15:37 @2) + (2 @3) 18.99 km (25.4 kph) +148m
ahr:145 max:168

Cold and lots of sleat so didn't go for too long

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