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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending May 26:

activity # timemileskm+mload
  Running6 3:45:11 26.86(8:23) 43.23(5:13) 542392.6
  Orienteering2 3:17:12 13.77(14:19) 22.16(8:54) 425347.4
  Cycling (Road)1 52:10 10.85(12.5/h) 17.46(20.1/h) 15944.2
  Stretching2 36:00
  Strength1 16:00
  Total8 8:46:33 51.48 82.86 1127784.2
  [1-5]7 7:41:42

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Sunday May 26 #

10 AM

Running warm up/down 10:22 intensity: (30 @0) + (9:52 @1) 2.01 km (5:10 / km) +27m 4:50 / km
ahr:129 max:145 shoes: Hoka Clifton 9

Orienteering 1:38:51 intensity: (18 @0) + (4:22 @1) + (1:20:31 @2) + (13:37 @3) + (3 @4) 12.92 km (7:39 / km) +193m 7:07 / km
ahr:163 max:180 shoes: Inov-8 Oroc Ultra 290 (2)

Long at Foley Mountain
Eric seemed to have done wonders to the map, really cool terrain!
Started off well but I was getting hungry before I even started to warm up so needless to say I was bonking after a half hour out there. Very fun day tho and nice to get out on some NAOC relevant stuff. If NAOC will be anything like this terrain it will be a blast.

1 - Solid start, went to take the trail in the second part but drifted a bit far right and ended up running right into the control
2 - A little hesitant into the control bc I it was a little tricky to tell what was going on with the complex side hill
3 - Solid
4 - Went well until I didn't duck far enough under a rope and smashed my face into it right on the bridge of my nose which started pouring blood. Things didn't feel broken so I continued on but it was a little distracting and I kept having to wipe blood off my map. Ended up bobbling around a little bit into the control but all things considered, I think I kept my composure pretty well. Can't wait to see what the bruise looks like tomorrow
5 - Solid bearing
6 - ditto
7-8 - Pretty straightforward
9 - was getting a bit hungry at this point and after hard running on the flat my low oxygen brain got a little confused which way to run along the swamp but I did check my compass and see that I was going in the wrong direction so I corrected it. Still ended up to far right and in the OOB but the dog and lady gardening there seemed nice and not too bothered. Very happy with how I executed the last part which was the trickiest
10 - Licked that line
11 - Had terrible direction out of the control and ran off the map
12 - More shit direction, ended up at a swamp which confused me for a sec until I saw it on the map, then went well from there
13 - Right on the line until I decided to run in the woods to get better footing but ended up almost overrunning the control as a result of not really knowing where I was
14 - Nice
15 - The reentrant seemed a bit higher and more like a cup depression in the terrain. My only complaint about Eric's fantastic version of the map
16 - Kind of a silly route looking back, shoulda just run on the trail
17 - Solid
18 - solid
19 - A bit shaky into the control
20 - Crossing the swamp was a bit trickier than expected but after that things went well except for the circle where I wasn't reading precisely enough and was a little off
21 - good
22 - Was not paying attention to my direction after crossing the creek. Pretty tricky area to figure out after loosing where I was
23 - Bit low
24 - Misred the contours
25 - Pretty damn straight for how tired and hungry I was
26 - Was contouring right to it but then thought it was a few contours up only to look down the hill and see it
27 - Could not see the swamp ahead of the control so the uncertainty caused me to run to a nearby control
28-F - good

Overall: My bearings were good for the most part but I need to pay attention to my exit directions. Reading into the circle needs more work as well, especially when it is rocky and the flag is easily hidden. Had a hard time pushing hard after I started to bonk and there was not any competition today.

Going forward I want to make sure I am fully reading into the control and I'll try to get in some training with really complex control locations. Also since I don't have many races between now and NAOC I really need to make sure I am pushing hard in some training and practice running at race speed even during training.
12 PM

Running warm up/down 5:56 intensity: (23 @0) + (5:15 @1) + (18 @2) 1.11 km (5:21 / km)
ahr:135 max:152 shoes: Inov-8 Oroc Ultra 290 (2)

Saturday May 25 #

3 PM

Running long 1:28:00 [2] 15.5 km (5:41 / km) +394m 5:02 / km
shoes: Hoka Speed Goat 5

P1 to pink lake loop. Forgot my watch.
Why are there so many stairs going up and down and up and down around pink lake, that was miserable, probably half my elevation right there. Things felt good although my calves were a little sore and my IT bands were hurting a little bit at times but I forgot to activate my glutes so that is probably why

Friday May 24 #

4 PM

Cycling (Road) 52:10 intensity: (7:58 @0) + (44:12 @1) 17.46 km (20.1 kph) +159m
ahr:125 max:142

Bike broke down towards the end

Stretching 18:00 [0]
ahr:60 max:85

Thursday May 23 #

6 PM

Orienteering 27:33 intensity: (1:20 @0) + (12:33 @1) + (13:40 @2) 2.8 km (9:51 / km) +99m 8:23 / km
ahr:144 max:168 shoes: Inov-8 Oroc Ultra 290 (2)

Stopped my watch by accident

Orienteering 1:10:48 intensity: (28 @0) + (39:54 @1) + (30:10 @2) + (16 @3) 6.45 km (10:59 / km) +133m 9:57 / km
ahr:143 max:175 shoes: Inov-8 Oroc Ultra 290 (2)

Acisticou
The course said night O so I figured it would be easier and a good one to take at speed. Maybe with our the leafs out it would be easier but that was brutal. Could not even make sense of the map at a few points. Still got around but this will be a good benchmark, let's see how fast I can get in this terrain while I'm in Ottawa

Running intervals 5:00 intensity: (14 @0) + (12 @1) + (2:51 @2) + (1:43 @3) 1.21 km (4:09 / km) +1m 4:07 / km
ahr:161 max:179 shoes: Inov-8 Oroc Ultra 290 (2)

5 x 30/30
Bit of speed

Wednesday May 22 #

6 PM

Running 1:02:19 intensity: (43 @0) + (24:14 @1) + (37:22 @2) 12.23 km (5:06 / km) +42m 5:01 / km
ahr:148 max:159 shoes: Hoka Clifton 9

Didn't feel great in the heat. Had to stop for a bloody nose and a sun shower. Wasn't supposed to rain until 9

Tuesday May 21 #

5 PM

Running tempo 53:34 intensity: (57 @0) + (22:46 @1) + (21:26 @2) + (8:23 @3) + (2 @4) 11.18 km (4:47 / km) +78m 4:38 / km
ahr:150 max:181 shoes: Hoka mach 5

Was supposed to be 4k tempo + 5 x strathcona hill but I guess I ate to close to the run so my stomach wasn't feeling great. Decided to ease into the tempo a bit and that seemed to help as my stomach only started to hurt by the end of the tempo.
The rain also did not help since my wet hair kept slapping directly into my eyes so before doing the hills I did a quick pit stop to grab a hat.
All in all, things felt really good (other than my stomach which I seemed to have managed pretty well) despite feeling a little sick

Monday May 20 #

4 PM

Strength 16:00 [0]
ahr:76 max:109

Stretching 18:00 [0]
ahr:64 max:94

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