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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Oct 25:

activity # timemileskm+m
  Biking (Road)6 1:24:07 18.12(12.9/h) 29.16(20.8/h) 261
  Orienteering1 1:12:37 5.95(12:12) 9.57(7:35) 10414 /19c73%
  Running3 1:12:06 9.06(7:57) 14.58(4:57) 113
  XC skiing (Classic)1 1:02:54 5.76(10:55) 9.27(6:47) 229
  Strength2 43:59
  Stretching2 21:01
  Total12 5:56:44 38.89 62.58 70714 /19c73%
  [1-5]12 4:39:44

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MoTuWeThFrSaSu

Sunday Oct 25 #

9 AM

Orienteering (setting out controls) 37:36 intensity: (4:28 @0) + (11:49 @1) + (20:28 @2) + (51 @3) **** 4.21 km (8:56 / km) +51m 8:25 / km
ahr:147 max:176 shoes: Saucony Koa ST

had a bit of trouble finding the right place for a few controls with all the snow

Running warm up/down 2:23 intensity: (39 @0) + (1:42 @1) + (2 @2) 0.34 km (6:56 / km)
ahr:129 max:150 shoes: Saucony Koa ST

bit of a warm-up to get muscles warm again before starting

Orienteering 35:01 intensity: (33 @0) + (2:30 @1) + (20:39 @2) + (11:10 @3) + (9 @4) *** 5.36 km (6:32 / km) +53m 6:13 / km
ahr:165 max:190 spiked:14/19c shoes: Saucony Koa ST

pretty slow in the cold and snow today. some issues with traction and finding trails on the hillside, but did pretty well I think other than a few small errors due to not paying close enough attention to the map and just kinda running in the direction or following trails. probably because I haven't done much forest orienteering lately and didn't adjust my mindset accordingly.
1 - wasn't paying enough attention to the veg and was off a bit. (20s loss)
5 though I was at the bottom of the hill but after a little traversing I had to go down further. (10s loss)
14 - bad route choice, the path was less tracked so a little slower and also longer (10s)
16 - good route choice if it wasn't for the snow, but had to slow down to almost a crawl for the last bit as it was a very slippery side hill (24s loss)
finish - no finish shute for some reason, decided to b-line to the path and but I guess it was faster just to go straight (10s loss)
lost some more time from either just going slow in the snow or taking the path the long way around 1:52 overall loss

Saturday Oct 24 #

3 PM

XC skiing (Classic) 1:02:54 intensity: (4:47 @0) + (41:09 @1) + (15:58 @2) + (1:00 @3) 9.27 km (6:47 / km) +229m 6:02 / km
ahr:146 max:178

some XC skiing at West Bragg as I didn't want to rest my calves for tomorrow a bit. I think this is my first time skiing in October since the snow usually melts way too quickly for them to track set and groom. I think form was okay and balance was good, only falling over a couple of times. however one of those times was into a small creek I did not see so my hand and butt were cold for a little while until I hit the next hill.

Friday Oct 23 #

2 PM

Running 45:01 intensity: (1:04 @0) + (2:13 @1) + (29:06 @2) + (12:23 @3) + (15 @4) 9.23 km (4:52 / km) +77m 4:41 / km
ahr:164 max:186 shoes: Brooks Glycerin 18

Ah yes, -10 and heavy snowfall, a perfect fall day in Calgary. Bit of a struggle seeing as my glasses kept fogging up and without them, the snow would fly into my eyes and I could see even less, only a few stumbles on some curbs tho. Luckily the snow had been cleared recently or trampled down for most of my run but by the dam, it got a little less traveled and slowed me down a bit.
calves started to tighten up about halfway, thought they would be fine after two days of rest but I guess I should of stretched and rolled then those days. hip was feeling fine tho

Stretching warm up/down 13:01 [0]
ahr:95 max:123

stretching and rolling out calves

Thursday Oct 22 #

5 PM

Strength 16:59 intensity: (14:40 @0) + (2:19 @1)
ahr:115 max:141

hip still swollen and sore but not bruising so just some core today.
Haven't done a pure core workout in a while and was struggling a bit

Wednesday Oct 21 #

8 AM

Biking (Road) 13:46 intensity: (51 @0) + (11:05 @1) + (1:50 @2) 4.85 km (21.1 kph) +39m
ahr:143 max:155

had a pretty big wipe out on some ice and slid off the side of the road. hip took the main blow and is pretty sore a swollen now so hopefully, nothing is too damaged. so no running today
3 PM

Biking (Road) 15:57 intensity: (30 @0) + (9:56 @1) + (5:30 @2) + (1 @3) 4.83 km (18.2 kph) +71m
ahr:146 max:160

Tuesday Oct 20 #

8 AM

Biking (Road) 13:40 intensity: (56 @0) + (1:40 @1) + (10:24 @2) + (40 @3) 4.86 km (21.3 kph) +39m
ahr:154 max:177

some free pow to top all the ice this morning making for an interesting ride with only one wipeout
3 PM

Biking (Road) 13:49 intensity: (33 @0) + (10:41 @1) + (2:34 @2) + (1 @3) 4.87 km (21.1 kph) +73m
ahr:143 max:161

snow had mostly melted on the paths except in the shade
4 PM

Running 24:42 intensity: (21 @0) + (8:01 @1) + (16:20 @2) 5.0 km (4:56 / km) +36m 4:46 / km
ahr:151 max:168 shoes: Brooks Glycerin 18

calves were feeling pretty sore so might have a rest day tomorrow idk

Stretching 8:00 [0]
ahr:76 max:105

Monday Oct 19 #

8 AM

Biking (Road) 13:32 intensity: (58 @0) + (27 @1) + (10:38 @2) + (1:29 @3) 4.88 km (21.6 kph) +39m
ahr:157 max:178

some fresh snow this morning made for lots of spinning of my back tire and a bit of sliding
3 PM

Biking (Road) 13:23 intensity: (51 @0) + (6:51 @1) + (5:41 @2) 4.87 km (21.8 kph)
ahr:146 max:162

snow was cleared/melted for the most part on the paths
4 PM

Strength 27:00 intensity: (24:48 @0) + (2:12 @1)
ahr:110 max:143

XC was canceled so just resting my legs a bit today

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